Buckwheat vs. Arugula — In-Depth Nutrition Comparison
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How are buckwheat and arugula different?
- Buckwheat is higher in copper; however, arugula is richer in vitamin K, vitamin A, folate, vitamin C, calcium, potassium, and iron.
- Daily need coverage for vitamin K for arugula is 89% higher.
- Buckwheat contains 3 times more vitamin B3 than arugula. While buckwheat contains 0.94mg of vitamin B3, arugula contains only 0.305mg.
- Arugula has a lower glycemic index (32) than buckwheat (51).
Buckwheat groats, roasted, cooked and Arugula, raw are the varieties used in this article.
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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 CopperCopper | +92.1% |
| Contains more ZincZinc | +29.8% |
| Contains more PhosphorusPhosphorus | +34.6% |
| Contains less SodiumSodium | -85.2% |
| Contains more ManganeseManganese | +25.5% |
| Contains more SeleniumSelenium | +633.3% |
| Contains more CalciumCalcium | +2185.7% |
| Contains more PotassiumPotassium | +319.3% |
| Contains more IronIron | +82.5% |
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 B3Vitamin B3 | +208.2% |
| Contains more CholineCholine | +31.4% |
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin EVitamin E | +377.8% |
| Contains more Vitamin B2Vitamin B2 | +120.5% |
| Contains more Vitamin B5Vitamin B5 | +21.7% |
| Contains more Vitamin KVitamin K | +5615.8% |
| Contains more FolateFolate | +592.9% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin K | 1.9µg | 108.6µg | 89% |
| Folate | 14µg | 97µg | 21% |
| Vitamin C | 0mg | 15mg | 17% |
| Calcium | 7mg | 160mg | 15% |
| Vitamin A | 0µg | 119µg | 13% |
| Potassium | 88mg | 369mg | 8% |
| Iron | 0.8mg | 1.46mg | 8% |
| Copper | 0.146mg | 0.076mg | 8% |
| Carbs | 19.94g | 3.65g | 5% |
| Vitamin B3 | 0.94mg | 0.305mg | 4% |
| Vitamin B2 | 0.039mg | 0.086mg | 4% |
| Fiber | 2.7g | 1.6g | 4% |
| Manganese | 0.403mg | 0.321mg | 4% |
| Selenium | 2.2µg | 0.3µg | 3% |
| Calories | 92kcal | 25kcal | 3% |
| Phosphorus | 70mg | 52mg | 3% |
| Vitamin E | 0.09mg | 0.43mg | 2% |
| Protein | 3.38g | 2.58g | 2% |
| Vitamin B5 | 0.359mg | 0.437mg | 2% |
| Sodium | 4mg | 27mg | 1% |
| Choline | 20.1mg | 15.3mg | 1% |
| Magnesium | 51mg | 47mg | 1% |
| Polyunsaturated fat | 0.188g | 0.319g | 1% |
| Zinc | 0.61mg | 0.47mg | 1% |
| Fats | 0.62g | 0.66g | 0% |
| Net carbs | 17.24g | 2.05g | N/A |
| Sugar | 0.9g | 2.05g | N/A |
| Vitamin B1 | 0.04mg | 0.044mg | 0% |
| Vitamin B6 | 0.077mg | 0.073mg | 0% |
| Saturated fat | 0.134g | 0.086g | 0% |
| Monounsaturated fat | 0.188g | 0.049g | 0% |
| Tryptophan | 0.049mg | 0% | |
| Threonine | 0.129mg | 0% | |
| Isoleucine | 0.127mg | 0% | |
| Leucine | 0.212mg | 0% | |
| Lysine | 0.172mg | 0% | |
| Methionine | 0.044mg | 0% | |
| Phenylalanine | 0.133mg | 0% | |
| Valine | 0.173mg | 0% | |
| Histidine | 0.079mg | 0% | |
| Fructose | 0.1g | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +31% |
| Contains more CarbsCarbs | +446.3% |
| Contains more WaterWater | +21.3% |
| Contains more OtherOther | +225.6% |
~equal in
Fats
~0.66g
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated fat | +283.7% |
| Contains less Sat. FatSaturated fat | -35.8% |
| Contains more Poly. FatPolyunsaturated fat | +69.7% |
