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Brussels sprout vs. Arugula — In-Depth Nutrition Comparison

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What are the differences between Brussels sprout and Arugula?

  • Brussels sprout is higher in Vitamin C, Vitamin K, Vitamin B6, Fiber, Vitamin B1, and Polyunsaturated fat, however, Arugula is richer in Calcium, Folate, Vitamin A RAE, and Magnesium.
  • Brussels sprout's daily need coverage for Vitamin C is 78% more.
  • Arugula contains 480 times less Polyunsaturated fat than Brussels sprout. Brussels sprout contains 153g of Polyunsaturated fat, while Arugula contains 0.319g.

We used Brussels sprouts, raw and Arugula, raw types in this article.

Infographic

Brussels sprout vs Arugula infographic
Infographic link

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Contains more Phosphorus +32.7%
Contains more Selenium +433.3%
Contains more Calcium +281%
Contains more Magnesium +104.3%
Contains more Zinc +11.9%
Equal in Iron - 1.46
Equal in Potassium - 369
Equal in Sodium - 27
Equal in Copper - 0.076
Equal in Manganese - 0.321
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 13% 53% 17% 30% 35% 4% 12% 24% 44% 9%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 48% 55% 34% 23% 33% 4% 13% 26% 42% 2%
Contains more Phosphorus +32.7%
Contains more Selenium +433.3%
Contains more Calcium +281%
Contains more Magnesium +104.3%
Contains more Zinc +11.9%
Equal in Iron - 1.46
Equal in Potassium - 369
Equal in Sodium - 27
Equal in Copper - 0.076
Equal in Manganese - 0.321

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
:
Contains more Vitamin E +104.7%
Contains more Vitamin C +466.7%
Contains more Vitamin B1 +215.9%
Contains more Vitamin B3 +144.3%
Contains more Vitamin B6 +200%
Contains more Vitamin K +63%
Contains more Vitamin A +214.7%
Contains more Vitamin B5 +41.4%
Contains more Folate +59%
Equal in Vitamin B2 - 0.086
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 46% 18% 0% 284% 35% 21% 14% 19% 51% 46% 0% 443%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 143% 9% 0% 50% 11% 20% 6% 27% 17% 73% 0% 272%
Contains more Vitamin E +104.7%
Contains more Vitamin C +466.7%
Contains more Vitamin B1 +215.9%
Contains more Vitamin B3 +144.3%
Contains more Vitamin B6 +200%
Contains more Vitamin K +63%
Contains more Vitamin A +214.7%
Contains more Vitamin B5 +41.4%
Contains more Folate +59%
Equal in Vitamin B2 - 0.086

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Protein +31%
Contains more Carbs +145.2%
Contains more Fats +120%
Equal in Water - 91.71
Equal in Other - 1.4
3% 9% 86%
Protein: 3.38 g
Fats: 0.3 g
Carbs: 8.95 g
Water: 86 g
Other: 1.37 g
3% 4% 92%
Protein: 2.58 g
Fats: 0.66 g
Carbs: 3.65 g
Water: 91.71 g
Other: 1.4 g
Contains more Protein +31%
Contains more Carbs +145.2%
Contains more Fats +120%
Equal in Water - 91.71
Equal in Other - 1.4

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains less Saturated Fat -27.9%
Contains more Polyunsaturated fat +47862.4%
Contains more Monounsaturated Fat +113%
100%
Saturated Fat: 0.062 g
Monounsaturated Fat: 0.023 g
Polyunsaturated fat: 153 g
19% 11% 70%
Saturated Fat: 0.086 g
Monounsaturated Fat: 0.049 g
Polyunsaturated fat: 0.319 g
Contains less Saturated Fat -27.9%
Contains more Polyunsaturated fat +47862.4%
Contains more Monounsaturated Fat +113%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Brussels sprout Arugula
Lower in Sodium ok
Lower in Saturated Fat ok
Rich in vitamins ok
Lower in Sugar ok
Lower in Glycemic Index ok
Lower in Cholesterol Equal
Lower in price Equal
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Brussels sprout Arugula Opinion
Net carbs 5.15g 2.05g Brussels sprout
Protein 3.38g 2.58g Brussels sprout
Fats 0.3g 0.66g Arugula
Carbs 8.95g 3.65g Brussels sprout
Calories 43kcal 25kcal Brussels sprout
Fructose 0.93g Brussels sprout
Sugar 2.2g 2.05g Arugula
Fiber 3.8g 1.6g Brussels sprout
Calcium 42mg 160mg Arugula
Iron 1.4mg 1.46mg Arugula
Magnesium 23mg 47mg Arugula
Phosphorus 69mg 52mg Brussels sprout
Potassium 389mg 369mg Brussels sprout
Sodium 25mg 27mg Brussels sprout
Zinc 0.42mg 0.47mg Arugula
Copper 0.07mg 0.076mg Arugula
Manganese 0.337mg 0.321mg Brussels sprout
Selenium 1.6µg 0.3µg Brussels sprout
Vitamin A 754IU 2373IU Arugula
Vitamin A RAE 38µg 119µg Arugula
Vitamin E 0.88mg 0.43mg Brussels sprout
Vitamin C 85mg 15mg Brussels sprout
Vitamin B1 0.139mg 0.044mg Brussels sprout
Vitamin B2 0.09mg 0.086mg Brussels sprout
Vitamin B3 0.745mg 0.305mg Brussels sprout
Vitamin B5 0.309mg 0.437mg Arugula
Vitamin B6 0.219mg 0.073mg Brussels sprout
Folate 61µg 97µg Arugula
Vitamin K 177µg 108.6µg Brussels sprout
Tryptophan 0.037mg Brussels sprout
Threonine 0.12mg Brussels sprout
Isoleucine 0.132mg Brussels sprout
Leucine 0.152mg Brussels sprout
Lysine 0.154mg Brussels sprout
Methionine 0.032mg Brussels sprout
Phenylalanine 0.098mg Brussels sprout
Valine 0.155mg Brussels sprout
Histidine 0.076mg Brussels sprout
Saturated Fat 0.062g 0.086g Brussels sprout
Monounsaturated Fat 0.023g 0.049g Arugula
Polyunsaturated fat 153g 0.319g Brussels sprout

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Brussels sprout Arugula
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
81%
Brussels sprout
52%
Arugula
Minerals Daily Need Coverage Score
24%
Brussels sprout
28%
Arugula

Comparison summary

Which food contains less Sodium?
Brussels sprout
Brussels sprout contains less Sodium (difference - 2mg)
Which food is lower in Saturated Fat?
Brussels sprout
Brussels sprout is lower in Saturated Fat (difference - 0.024g)
Which food is richer in vitamins?
Brussels sprout
Brussels sprout is relatively richer in vitamins
Which food is lower in Sugar?
Arugula
Arugula is lower in Sugar (difference - 0.15g)
Which food is lower in glycemic index?
Arugula
Arugula is lower in glycemic index (difference - 32)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is cheaper?
?
The foods are relatively equal in price ($0.4)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Brussels sprout - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170383/nutrients
  2. Arugula - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169387/nutrients

All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.