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  6. Plantain raw vs. Arugula

Plantain raw vs. Arugula — In-Depth Nutrition Comparison

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What are the main differences between plantain raw and arugula?

  • Plantain raw is richer in vitamin B6, while arugula is higher in vitamin K, vitamin A, folate, calcium, and iron.
  • Arugula's daily need coverage for vitamin K is 90% higher.
  • Arugula has 7 times less sugar than plantain raw. Plantain raw has 15g of sugar, while arugula has 2.05g.

We used Plantains, raw and Arugula, raw types in this comparison.

Infographic

Plantain raw 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 26% 0.9% 44% 23% 27% 3.8% 15% 0.52% 0% 8.2%
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 +35.2%
Contains less SodiumSodium -85.2%
Contains more SeleniumSelenium +400%
Contains more MagnesiumMagnesium +27%
Contains more CalciumCalcium +5233.3%
Contains more IronIron +143.3%
Contains more ZincZinc +235.7%
Contains more PhosphorusPhosphorus +52.9%
~equal in Copper ~0.076mg

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 61% 19% 2.8% 0% 13% 12% 13% 16% 69% 0% 1.8% 17% 7.4%
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 +22.7%
Contains more Vitamin B1Vitamin B1 +18.2%
Contains more Vitamin B3Vitamin B3 +124.9%
Contains more Vitamin B6Vitamin B6 +309.6%
Contains more Vitamin AVitamin A +112.5%
Contains more Vitamin EVitamin E +207.1%
Contains more Vitamin B2Vitamin B2 +59.3%
Contains more Vitamin B5Vitamin B5 +68.1%
Contains more Vitamin KVitamin K +15414.3%
Contains more FolateFolate +340.9%
Contains more CholineCholine +13.3%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Plantain raw Arugula DV% diff.
Vitamin K 0.7µg 108.6µg 90%
Folate 22µg 97µg 19%
Vitamin B6 0.299mg 0.073mg 17%
Calcium 3mg 160mg 16%
Manganese 0.321mg 14%
Iron 0.6mg 1.46mg 11%
Carbs 31.89g 3.65g 9%
Vitamin A 56µg 119µg 7%
Calories 122kcal 25kcal 5%
Vitamin B5 0.26mg 0.437mg 4%
Vitamin C 18.4mg 15mg 4%
Potassium 499mg 369mg 4%
Protein 1.3g 2.58g 3%
Fiber 2.3g 1.6g 3%
Phosphorus 34mg 52mg 3%
Zinc 0.14mg 0.47mg 3%
Vitamin B3 0.686mg 0.305mg 2%
Vitamin E 0.14mg 0.43mg 2%
Magnesium 37mg 47mg 2%
Selenium 1.5µg 0.3µg 2%
Polyunsaturated fat 0.069g 0.319g 2%
Vitamin B2 0.054mg 0.086mg 2%
Vitamin B1 0.052mg 0.044mg 1%
Sodium 4mg 27mg 1%
Copper 0.081mg 0.076mg 1%
Fats 0.37g 0.66g 0%
Net carbs 29.59g 2.05g N/A
Sugar 15g 2.05g N/A
Choline 13.5mg 15.3mg 0%
Saturated fat 0.143g 0.086g 0%
Monounsaturated fat 0.032g 0.049g 0%
Tryptophan 0.015mg 0%
Threonine 0.034mg 0%
Isoleucine 0.036mg 0%
Leucine 0.059mg 0%
Lysine 0.06mg 0%
Methionine 0.017mg 0%
Phenylalanine 0.044mg 0%
Valine 0.046mg 0%
Histidine 0.064mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
32% 65%
Protein: 1.3 g
Fats: 0.37 g
Carbs: 31.89 g
Water: 65.28 g
Other: 1.16 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 CarbsCarbs +773.7%
Contains more ProteinProtein +98.5%
Contains more FatsFats +78.4%
Contains more WaterWater +40.5%
Contains more OtherOther +20.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
59% 13% 28%
Saturated fat: Sat. Fat 0.143 g
Monounsaturated fat: Mono. Fat 0.032 g
Polyunsaturated fat: Poly. Fat 0.069 g
19% 11% 70%
Saturated fat: Sat. Fat 0.086 g
Monounsaturated fat: Mono. Fat 0.049 g
Polyunsaturated fat: Poly. Fat 0.319 g
Contains less Sat. FatSaturated fat -39.9%
Contains more Mono. FatMonounsaturated fat +53.1%
Contains more Poly. FatPolyunsaturated fat +362.3%

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. Plantain raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169130/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.