Coconut vs. Arugula — In-Depth Nutrition Comparison
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Summary of differences between coconut and arugula
- Coconut has more manganese, copper, fiber, and selenium; however, arugula is higher in vitamin K, vitamin A, folate, calcium, and vitamin C.
- Coconut covers your daily need for saturated fat, 148% more than arugula.
- Coconut has 34 times more selenium than arugula. While coconut has 10.1µg of selenium, arugula has only 0.3µg.
- Arugula has less saturated fat.
- The glycemic index of coconut is higher.
These are the specific foods used in this comparison Nuts, coconut meat, 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 more IronIron | +66.4% |
| Contains more CopperCopper | +472.4% |
| Contains more ZincZinc | +134% |
| Contains more PhosphorusPhosphorus | +117.3% |
| Contains less SodiumSodium | -25.9% |
| Contains more ManganeseManganese | +367.3% |
| Contains more SeleniumSelenium | +3266.7% |
| Contains more MagnesiumMagnesium | +46.9% |
| Contains more CalciumCalcium | +1042.9% |
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 B1Vitamin B1 | +50% |
| Contains more Vitamin B3Vitamin B3 | +77% |
| Contains more Vitamin CVitamin C | +354.5% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin EVitamin E | +79.2% |
| Contains more Vitamin B2Vitamin B2 | +330% |
| Contains more Vitamin B5Vitamin B5 | +45.7% |
| Contains more Vitamin B6Vitamin B6 | +35.2% |
| Contains more Vitamin KVitamin K | +54200% |
| Contains more FolateFolate | +273.1% |
| Contains more CholineCholine | +26.4% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Saturated fat | 29.698g | 0.086g | 135% |
| Vitamin K | 0.2µg | 108.6µg | 90% |
| Fats | 33.49g | 0.66g | 51% |
| Manganese | 1.5mg | 0.321mg | 51% |
| Copper | 0.435mg | 0.076mg | 40% |
| Fiber | 9g | 1.6g | 30% |
| Selenium | 10.1µg | 0.3µg | 18% |
| Folate | 26µg | 97µg | 18% |
| Calories | 354kcal | 25kcal | 16% |
| Calcium | 14mg | 160mg | 15% |
| Vitamin A | 0µg | 119µg | 13% |
| Vitamin C | 3.3mg | 15mg | 13% |
| Iron | 2.43mg | 1.46mg | 12% |
| Phosphorus | 113mg | 52mg | 9% |
| Zinc | 1.1mg | 0.47mg | 6% |
| Vitamin B2 | 0.02mg | 0.086mg | 5% |
| Magnesium | 32mg | 47mg | 4% |
| Carbs | 15.23g | 3.65g | 4% |
| Monounsaturated fat | 1.425g | 0.049g | 3% |
| Vitamin B5 | 0.3mg | 0.437mg | 3% |
| Vitamin B1 | 0.066mg | 0.044mg | 2% |
| Protein | 3.33g | 2.58g | 2% |
| Vitamin B3 | 0.54mg | 0.305mg | 1% |
| Vitamin E | 0.24mg | 0.43mg | 1% |
| Vitamin B6 | 0.054mg | 0.073mg | 1% |
| Choline | 12.1mg | 15.3mg | 1% |
| Net carbs | 6.23g | 2.05g | N/A |
| Potassium | 356mg | 369mg | 0% |
| Sugar | 6.23g | 2.05g | N/A |
| Sodium | 20mg | 27mg | 0% |
| Polyunsaturated fat | 0.366g | 0.319g | 0% |
| Tryptophan | 0.039mg | 0% | |
| Threonine | 0.121mg | 0% | |
| Isoleucine | 0.131mg | 0% | |
| Leucine | 0.247mg | 0% | |
| Lysine | 0.147mg | 0% | |
| Methionine | 0.062mg | 0% | |
| Phenylalanine | 0.169mg | 0% | |
| Valine | 0.202mg | 0% | |
| Histidine | 0.077mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +29.1% |
| Contains more FatsFats | +4974.2% |
| Contains more CarbsCarbs | +317.3% |
| Contains more WaterWater | +95.2% |
| Contains more OtherOther | +45.8% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated fat | +2808.2% |
| Contains more Poly. FatPolyunsaturated fat | +14.7% |
| Contains less Sat. FatSaturated fat | -99.7% |
