Cauliflower vs. Arugula — In-Depth Nutrition Comparison
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The main differences between Cauliflower and Arugula
- Cauliflower is richer in Vitamin C, Vitamin B6, and Choline, yet Arugula is richer in Vitamin K, Calcium, Vitamin A RAE, Iron, Folate, Magnesium, and Manganese.
- Daily need coverage for Vitamin K from Arugula is 78% higher.
- Cauliflower contains 3 times more Vitamin C than Arugula. Cauliflower contains 48.2mg of Vitamin C, while Arugula contains 15mg.
Food types used in this article are Cauliflower, raw and Arugula, raw.
Infographic
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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
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Selenium
+100%
Contains
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Calcium
+627.3%
Contains
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Iron
+247.6%
Contains
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Magnesium
+213.3%
Contains
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Phosphorus
+18.2%
Contains
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Potassium
+23.4%
Contains
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Zinc
+74.1%
Contains
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Copper
+94.9%
Contains
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Manganese
+107.1%
Equal in Sodium - 27
Contains
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Selenium
+100%
Contains
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Calcium
+627.3%
Contains
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Iron
+247.6%
Contains
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Magnesium
+213.3%
Contains
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Phosphorus
+18.2%
Contains
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Potassium
+23.4%
Contains
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Zinc
+74.1%
Contains
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Copper
+94.9%
Contains
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Manganese
+107.1%
Equal in Sodium - 27
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.
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Contains
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Vitamin C
+221.3%
Contains
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Vitamin B1
+13.6%
Contains
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Vitamin B3
+66.2%
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Vitamin B5
+52.6%
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Vitamin B6
+152.1%
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Vitamin A
+∞%
Contains
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Vitamin E
+437.5%
Contains
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Vitamin B2
+43.3%
Contains
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Folate
+70.2%
Contains
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Vitamin K
+600.6%
Contains
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Vitamin C
+221.3%
Contains
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Vitamin B1
+13.6%
Contains
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Vitamin B3
+66.2%
Contains
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Vitamin B5
+52.6%
Contains
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Vitamin B6
+152.1%
Contains
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Vitamin A
+∞%
Contains
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Vitamin E
+437.5%
Contains
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Vitamin B2
+43.3%
Contains
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Folate
+70.2%
Contains
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Vitamin K
+600.6%
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Contains
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Carbs
+36.2%
Contains
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Protein
+34.4%
Contains
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Fats
+135.7%
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Other
+84.2%
Equal in Water - 91.71
Protein:
1.92 g
Fats:
0.28 g
Carbs:
4.97 g
Water:
92.07 g
Other:
0.76 g
Protein:
2.58 g
Fats:
0.66 g
Carbs:
3.65 g
Water:
91.71 g
Other:
1.4 g
Contains
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Carbs
+36.2%
Contains
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Protein
+34.4%
Contains
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Fats
+135.7%
Contains
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Other
+84.2%
Equal in Water - 91.71
Fat Type Comparison
Fat type breakdown side-by-side comparison
Contains
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Saturated Fat
-33.8%
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Monounsaturated Fat
+44.1%
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Polyunsaturated fat
+929%
Saturated Fat:
0.13 g
Monounsaturated Fat:
0.034 g
Polyunsaturated fat:
0.031 g
Saturated Fat:
0.086 g
Monounsaturated Fat:
0.049 g
Polyunsaturated fat:
0.319 g
Contains
less
Saturated Fat
-33.8%
Contains
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Monounsaturated Fat
+44.1%
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Polyunsaturated fat
+929%
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in Saturated Fat |
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| Lower in Glycemic Index |
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| Rich in minerals |
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| Lower in Cholesterol | Equal | ||
| Lower in price | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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Opinion |
| Net carbs | 2.97g | 2.05g |
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| Protein | 1.92g | 2.58g |
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| Fats | 0.28g | 0.66g |
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| Carbs | 4.97g | 3.65g |
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| Calories | 25kcal | 25kcal | |
| Fructose | 0.97g |
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| Sugar | 1.91g | 2.05g |
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| Fiber | 2g | 1.6g |
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| Calcium | 22mg | 160mg |
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| Iron | 0.42mg | 1.46mg |
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| Magnesium | 15mg | 47mg |
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| Phosphorus | 44mg | 52mg |
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| Potassium | 299mg | 369mg |
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| Sodium | 30mg | 27mg |
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| Zinc | 0.27mg | 0.47mg |
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| Copper | 0.039mg | 0.076mg |
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| Manganese | 0.155mg | 0.321mg |
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| Selenium | 0.6µg | 0.3µg |
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| Vitamin A | 0IU | 2373IU |
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| Vitamin A RAE | 0µg | 119µg |
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| Vitamin E | 0.08mg | 0.43mg |
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| Vitamin C | 48.2mg | 15mg |
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| Vitamin B1 | 0.05mg | 0.044mg |
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| Vitamin B2 | 0.06mg | 0.086mg |
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| Vitamin B3 | 0.507mg | 0.305mg |
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| Vitamin B5 | 0.667mg | 0.437mg |
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| Vitamin B6 | 0.184mg | 0.073mg |
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| Folate | 57µg | 97µg |
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| Vitamin K | 15.5µg | 108.6µg |
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| Tryptophan | 0.02mg |
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| Threonine | 0.076mg |
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| Isoleucine | 0.071mg |
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| Leucine | 0.106mg |
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| Lysine | 0.217mg |
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| Methionine | 0.02mg |
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| Phenylalanine | 0.065mg |
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| Valine | 0.125mg |
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| Histidine | 0.056mg |
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| Saturated Fat | 0.13g | 0.086g |
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| Monounsaturated Fat | 0.034g | 0.049g |
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| Polyunsaturated fat | 0.031g | 0.319g |
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| Omega-6 - Linoleic acid | 0.013g |
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| Omega-3 - ALA | 0.015g |
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Which food is preferable for your diet?
is better in case of low diet
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| Low Fats diet |
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| Low Carbs diet |
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| Low Calories diet | Equal | |
| Low Glycemic Index diet |
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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
30%
52%
Minerals Daily Need Coverage Score
13%
28%
Comparison summary
Which food is lower in Sugar?
Cauliflower is lower in Sugar (difference - 0.14g)
Which food contains less Sodium?
Arugula contains less Sodium (difference - 3mg)
Which food is lower in Saturated Fat?
Arugula is lower in Saturated Fat (difference - 0.044g)
Which food is lower in glycemic index?
Arugula is lower in glycemic index (difference - 32)
Which food is richer in minerals?
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.