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  6. Carrot vs. Arugula

Carrot vs. Arugula — In-Depth Nutrition Comparison

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Summary of differences between Carrot and Arugula

  • Carrot has more Vitamin A RAE, and Vitamin B6, however, Arugula is higher in Vitamin K, Folate, Iron, Calcium, Vitamin C, Magnesium, and Manganese.
  • Carrot covers your daily need of Vitamin A RAE 80% more than Arugula.
  • Carrot has 2 times more Vitamin B6 than Arugula. While Carrot has 0.138mg of Vitamin B6, Arugula has only 0.073mg.

These are the specific foods used in this comparison Carrots, raw and Arugula, raw.

Infographic

Carrot 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.
Carrot
Carrot
0
:
10
Arugula
Arugula
Contains more Calcium +384.8%
Contains more Iron +386.7%
Contains more Magnesium +291.7%
Contains more Phosphorus +48.6%
Contains more Potassium +15.3%
Contains less Sodium -60.9%
Contains more Zinc +95.8%
Contains more Copper +68.9%
Contains more Manganese +124.5%
Contains more Selenium +200%
Carrot
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 10% 12% 9% 15% 29% 9% 7% 15% 19% 1%
Arugula
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 48% 55% 34% 23% 33% 4% 13% 26% 42% 2%
Contains more Calcium +384.8%
Contains more Iron +386.7%
Contains more Magnesium +291.7%
Contains more Phosphorus +48.6%
Contains more Potassium +15.3%
Contains less Sodium -60.9%
Contains more Zinc +95.8%
Contains more Copper +68.9%
Contains more Manganese +124.5%
Contains more Selenium +200%

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.
Carrot
Carrot
5
:
5
Arugula
Arugula
Contains more Vitamin A +604%
Contains more Vitamin E +53.5%
Contains more Vitamin B1 +50%
Contains more Vitamin B3 +222.3%
Contains more Vitamin B6 +89%
Contains more Vitamin C +154.2%
Contains more Vitamin B2 +48.3%
Contains more Vitamin B5 +60.1%
Contains more Folate +410.5%
Contains more Vitamin K +722.7%
Carrot
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1003% 14% 0% 20% 17% 14% 19% 17% 32% 15% 0% 33%
Arugula
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 A +604%
Contains more Vitamin E +53.5%
Contains more Vitamin B1 +50%
Contains more Vitamin B3 +222.3%
Contains more Vitamin B6 +89%
Contains more Vitamin C +154.2%
Contains more Vitamin B2 +48.3%
Contains more Vitamin B5 +60.1%
Contains more Folate +410.5%
Contains more Vitamin K +722.7%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Carrot
Carrot
1
:
4
Arugula
Arugula
Contains more Carbs +162.5%
Contains more Protein +177.4%
Contains more Fats +175%
Contains more Other +45.8%
Equal in Water - 91.71
Carrot
10% 88%
Protein: 0.93 g
Fats: 0.24 g
Carbs: 9.58 g
Water: 88.29 g
Other: 0.96 g
Arugula
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 Carbs +162.5%
Contains more Protein +177.4%
Contains more Fats +175%
Contains more Other +45.8%
Equal in Water - 91.71

Fat Type Comparison

Fat type breakdown side-by-side comparison
Carrot
Carrot
1
:
2
Arugula
Arugula
Contains less Saturated Fat -57%
Contains more Monounsaturated Fat +250%
Contains more Polyunsaturated fat +172.6%
Carrot
22% 8% 70%
Saturated Fat: 0.037 g
Monounsaturated Fat: 0.014 g
Polyunsaturated fat: 0.117 g
Arugula
19% 11% 70%
Saturated Fat: 0.086 g
Monounsaturated Fat: 0.049 g
Polyunsaturated fat: 0.319 g
Contains less Saturated Fat -57%
Contains more Monounsaturated Fat +250%
Contains more Polyunsaturated fat +172.6%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Carrot Arugula Opinion
Net carbs 6.78g 2.05g Carrot
Protein 0.93g 2.58g Arugula
Fats 0.24g 0.66g Arugula
Carbs 9.58g 3.65g Carrot
Calories 41kcal 25kcal Carrot
Starch 1.43g Carrot
Fructose 0.55g Carrot
Sugar 4.74g 2.05g Arugula
Fiber 2.8g 1.6g Carrot
Calcium 33mg 160mg Arugula
Iron 0.3mg 1.46mg Arugula
Magnesium 12mg 47mg Arugula
Phosphorus 35mg 52mg Arugula
Potassium 320mg 369mg Arugula
Sodium 69mg 27mg Arugula
Zinc 0.24mg 0.47mg Arugula
Copper 0.045mg 0.076mg Arugula
Manganese 0.143mg 0.321mg Arugula
Selenium 0.1µg 0.3µg Arugula
Vitamin A 16706IU 2373IU Carrot
Vitamin A RAE 835µg 119µg Carrot
Vitamin E 0.66mg 0.43mg Carrot
Vitamin C 5.9mg 15mg Arugula
Vitamin B1 0.066mg 0.044mg Carrot
Vitamin B2 0.058mg 0.086mg Arugula
Vitamin B3 0.983mg 0.305mg Carrot
Vitamin B5 0.273mg 0.437mg Arugula
Vitamin B6 0.138mg 0.073mg Carrot
Folate 19µg 97µg Arugula
Vitamin K 13.2µg 108.6µg Arugula
Tryptophan 0.012mg Carrot
Threonine 0.191mg Carrot
Isoleucine 0.077mg Carrot
Leucine 0.102mg Carrot
Lysine 0.101mg Carrot
Methionine 0.02mg Carrot
Phenylalanine 0.061mg Carrot
Valine 0.069mg Carrot
Histidine 0.04mg Carrot
Saturated Fat 0.037g 0.086g Carrot
Monounsaturated Fat 0.014g 0.049g Arugula
Polyunsaturated fat 0.117g 0.319g Arugula

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Carrot 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
98%
Carrot
52%
Arugula
Minerals Daily Need Coverage Score
12%
Carrot
28%
Arugula

Comparison summary

Which food is lower in Saturated Fat?
Carrot
Carrot is lower in Saturated Fat (difference - 0.049g)
Which food is lower in Sugar?
Arugula
Arugula is lower in Sugar (difference - 2.69g)
Which food contains less Sodium?
Arugula
Arugula contains less Sodium (difference - 42mg)
Which food is lower in glycemic index?
Arugula
Arugula is lower in glycemic index (difference - 7)
Which food is richer in minerals?
Arugula
Arugula is relatively richer in minerals
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 vitamins?
?
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. Carrot - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170393/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.