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Butterbur vs. Arugula — In-Depth Nutrition Comparison

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A recap on differences between butterbur and arugula

  • Butterbur is higher in vitamin C and potassium, yet arugula is higher in folate, iron, vitamin A, vitamin B5, magnesium, phosphorus, calcium, and vitamin B2.
  • Arugula covers your daily folate needs 22% more than butterbur.
  • Butterbur contains 2 times more vitamin C than arugula. While butterbur contains 31.5mg of vitamin C, arugula contains only 15mg.

Food varieties used in this article are Butterbur, (fuki), raw and Arugula, raw.

Infographic

Butterbur 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 10% 31% 58% 3.8% 34% 4.4% 5.1% 0.91% 36% 4.9%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 34% 48% 33% 55% 25% 13% 22% 3.5% 42% 1.6%
Contains more PotassiumPotassium +77.5%
Contains more CopperCopper +35.5%
Contains less SodiumSodium -74.1%
Contains more SeleniumSelenium +200%
Contains more MagnesiumMagnesium +235.7%
Contains more CalciumCalcium +55.3%
Contains more IronIron +1360%
Contains more ZincZinc +193.8%
Contains more PhosphorusPhosphorus +333.3%
Contains more ManganeseManganese +17.2%

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.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 105% 1% 0% 0% 5% 4.6% 3.8% 1.9% 22% 0% 0% 7.5% 0%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 50% 40% 8.6% 0% 11% 20% 5.7% 26% 17% 0% 272% 73% 8.3%
Contains more Vitamin CVitamin C +110%
Contains more Vitamin B6Vitamin B6 +31.5%
Contains more Vitamin AVitamin A +3866.7%
Contains more Vitamin B1Vitamin B1 +120%
Contains more Vitamin B2Vitamin B2 +330%
Contains more Vitamin B3Vitamin B3 +52.5%
Contains more Vitamin B5Vitamin B5 +1265.6%
Contains more FolateFolate +870%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
4% 95%
Protein: 0.39 g
Fats: 0.04 g
Carbs: 3.61 g
Water: 94.5 g
Other: 1.46 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 ProteinProtein +561.5%
Contains more FatsFats +1550%
~equal in Carbs ~3.65g
~equal in Water ~91.71g
~equal in Other ~1.4g

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Butterbur Arugula DV% diff.
Vitamin K 108.6µg 91%
Folate 10µg 97µg 22%
Vitamin C 31.5mg 15mg 18%
Iron 0.1mg 1.46mg 17%
Vitamin A 3µg 119µg 13%
Magnesium 14mg 47mg 8%
Potassium 655mg 369mg 8%
Vitamin B5 0.032mg 0.437mg 8%
Phosphorus 12mg 52mg 6%
Calcium 103mg 160mg 6%
Fiber 1.6g 6%
Vitamin B2 0.02mg 0.086mg 5%
Protein 0.39g 2.58g 4%
Vitamin E 0.43mg 3%
Zinc 0.16mg 0.47mg 3%
Copper 0.103mg 0.076mg 3%
Choline 15.3mg 3%
Polyunsaturated fat 0.319g 2%
Vitamin B6 0.096mg 0.073mg 2%
Manganese 0.274mg 0.321mg 2%
Vitamin B1 0.02mg 0.044mg 2%
Calories 14kcal 25kcal 1%
Vitamin B3 0.2mg 0.305mg 1%
Selenium 0.9µg 0.3µg 1%
Fats 0.04g 0.66g 1%
Sodium 7mg 27mg 1%
Carbs 3.61g 3.65g 0%
Net carbs 3.61g 2.05g N/A
Sugar 2.05g N/A
Saturated fat 0.086g 0%
Monounsaturated fat 0.049g 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Butterbur Arugula
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
12%
Butterbur
41%
Arugula
Minerals Daily Need Coverage Score
19%
Butterbur
28%
Arugula

Comparison summary

Which food is lower in Sugar?
Butterbur
Butterbur is lower in Sugar (difference - 2.05g)
Which food contains less Sodium?
Butterbur
Butterbur contains less Sodium (difference - 20mg)
Which food is lower in Saturated fat?
Butterbur
Butterbur is lower in Saturated fat (difference - 0.086g)
Which food is lower in glycemic index?
Butterbur
Butterbur is lower in glycemic index (difference - 32)
Which food is cheaper?
Butterbur
Butterbur is cheaper (difference - $0.4)
Which food is richer in minerals?
Arugula
Arugula is relatively richer in minerals
Which food is richer in vitamins?
Arugula
Arugula is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Butterbur - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170385/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.