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  6. Millet raw vs. Arugula

Millet raw vs. Arugula — In-Depth Nutrition Comparison

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Significant differences between millet raw and arugula

  • Millet raw has more copper, manganese, phosphorus, vitamin B1, fiber, vitamin B3, vitamin B6, and iron; however, arugula is richer in vitamin K and vitamin A.
  • Arugula covers your daily vitamin K needs 90% more than millet raw.
  • Arugula has 15 times less vitamin B3 than millet raw. Millet raw has 4.72mg of vitamin B3, while arugula has 0.305mg.
  • Millet raw has a higher glycemic index. The glycemic index of millet raw is 71, while the glycemic index of arugula is 32.

Specific food types used in this comparison are Millet, raw and Arugula, raw.

Infographic

Millet 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 81% 2.4% 17% 113% 250% 46% 122% 0.65% 213% 15%
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 MagnesiumMagnesium +142.6%
Contains more IronIron +106.2%
Contains more CopperCopper +886.8%
Contains more ZincZinc +257.4%
Contains more PhosphorusPhosphorus +448.1%
Contains less SodiumSodium -81.5%
Contains more ManganeseManganese +408.4%
Contains more SeleniumSelenium +800%
Contains more CalciumCalcium +1900%
Contains more PotassiumPotassium +89.2%

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 0% 0% 1% 0% 105% 67% 89% 51% 89% 0% 2.3% 64% 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 B1Vitamin B1 +856.8%
Contains more Vitamin B2Vitamin B2 +237.2%
Contains more Vitamin B3Vitamin B3 +1447.5%
Contains more Vitamin B5Vitamin B5 +94.1%
Contains more Vitamin B6Vitamin B6 +426%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +760%
Contains more Vitamin KVitamin K +11966.7%
Contains more FolateFolate +14.1%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Millet raw Arugula DV% diff.
Vitamin K 0.9µg 108.6µg 90%
Copper 0.75mg 0.076mg 75%
Manganese 1.632mg 0.321mg 57%
Phosphorus 285mg 52mg 33%
Vitamin B1 0.421mg 0.044mg 31%
Fiber 8.5g 1.6g 28%
Vitamin B3 4.72mg 0.305mg 28%
Vitamin B6 0.384mg 0.073mg 24%
Carbs 72.85g 3.65g 23%
Iron 3.01mg 1.46mg 19%
Calories 378kcal 25kcal 18%
Vitamin C 0mg 15mg 17%
Protein 11.02g 2.58g 17%
Vitamin B2 0.29mg 0.086mg 16%
Magnesium 114mg 47mg 16%
Calcium 8mg 160mg 15%
Vitamin A 0µg 119µg 13%
Polyunsaturated fat 2.134g 0.319g 12%
Zinc 1.68mg 0.47mg 11%
Vitamin B5 0.848mg 0.437mg 8%
Potassium 195mg 369mg 5%
Fats 4.22g 0.66g 5%
Selenium 2.7µg 0.3µg 4%
Vitamin E 0.05mg 0.43mg 3%
Folate 85µg 97µg 3%
Choline 15.3mg 3%
Saturated fat 0.723g 0.086g 3%
Monounsaturated fat 0.773g 0.049g 2%
Sodium 5mg 27mg 1%
Net carbs 64.35g 2.05g N/A
Sugar 2.05g N/A
Tryptophan 0.119mg 0%
Threonine 0.353mg 0%
Isoleucine 0.465mg 0%
Leucine 1.4mg 0%
Lysine 0.212mg 0%
Methionine 0.221mg 0%
Phenylalanine 0.58mg 0%
Valine 0.578mg 0%
Histidine 0.236mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
11% 4% 73% 9% 3%
Protein: 11.02 g
Fats: 4.22 g
Carbs: 72.85 g
Water: 8.67 g
Other: 3.24 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 +327.1%
Contains more FatsFats +539.4%
Contains more CarbsCarbs +1895.9%
Contains more OtherOther +131.4%
Contains more WaterWater +957.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
20% 21% 59%
Saturated fat: Sat. Fat 0.723 g
Monounsaturated fat: Mono. Fat 0.773 g
Polyunsaturated fat: Poly. Fat 2.134 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 more Mono. FatMonounsaturated fat +1477.6%
Contains more Poly. FatPolyunsaturated fat +569%
Contains less Sat. FatSaturated fat -88.1%

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. Millet raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169702/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.