Olive vs. Arugula — In-Depth Nutrition Comparison
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Important differences between olive and arugula
- Olive has more iron and copper; however, arugula has more vitamin K, vitamin A, folate, vitamin C, manganese, potassium, and magnesium.
- Arugula's daily need coverage for vitamin K is 89% more.
- Olive has 27 times more sodium than arugula. Olive has 735mg of sodium, while arugula has 27mg.
The food varieties used in the comparison are Olives, ripe, canned (small-extra large) 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 | +126% |
| Contains more CopperCopper | +230.3% |
| Contains more SeleniumSelenium | +200% |
| Contains more MagnesiumMagnesium | +1075% |
| Contains more CalciumCalcium | +81.8% |
| Contains more PotassiumPotassium | +4512.5% |
| Contains more ZincZinc | +113.6% |
| Contains more PhosphorusPhosphorus | +1633.3% |
| Contains less SodiumSodium | -96.3% |
| Contains more ManganeseManganese | +1505% |
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 EVitamin E | +283.7% |
| Contains more Vitamin CVitamin C | +1566.7% |
| Contains more Vitamin AVitamin A | +495% |
| Contains more Vitamin B1Vitamin B1 | +1366.7% |
| Contains more Vitamin B2Vitamin B2 | +∞% |
| Contains more Vitamin B3Vitamin B3 | +724.3% |
| Contains more Vitamin B5Vitamin B5 | +2813.3% |
| Contains more Vitamin B6Vitamin B6 | +711.1% |
| Contains more Vitamin KVitamin K | +7657.1% |
| Contains more FolateFolate | +∞% |
| Contains more CholineCholine | +48.5% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin K | 1.4µg | 108.6µg | 89% |
| Sodium | 735mg | 27mg | 31% |
| Folate | 0µg | 97µg | 24% |
| Iron | 3.3mg | 1.46mg | 23% |
| Monounsaturated fat | 7.888g | 0.049g | 20% |
| Copper | 0.251mg | 0.076mg | 19% |
| Vitamin C | 0.9mg | 15mg | 16% |
| Fats | 10.68g | 0.66g | 15% |
| Manganese | 0.02mg | 0.321mg | 13% |
| Potassium | 8mg | 369mg | 11% |
| Vitamin A | 20µg | 119µg | 11% |
| Magnesium | 4mg | 47mg | 10% |
| Vitamin E | 1.65mg | 0.43mg | 8% |
| Vitamin B5 | 0.015mg | 0.437mg | 8% |
| Phosphorus | 3mg | 52mg | 7% |
| Vitamin B2 | 0mg | 0.086mg | 7% |
| Calcium | 88mg | 160mg | 7% |
| Fiber | 3.2g | 1.6g | 6% |
| Saturated fat | 1.415g | 0.086g | 6% |
| Vitamin B6 | 0.009mg | 0.073mg | 5% |
| Calories | 115kcal | 25kcal | 5% |
| Polyunsaturated fat | 0.911g | 0.319g | 4% |
| Vitamin B1 | 0.003mg | 0.044mg | 3% |
| Protein | 0.84g | 2.58g | 3% |
| Vitamin B3 | 0.037mg | 0.305mg | 2% |
| Zinc | 0.22mg | 0.47mg | 2% |
| Selenium | 0.9µg | 0.3µg | 1% |
| Choline | 10.3mg | 15.3mg | 1% |
| Carbs | 6.26g | 3.65g | 1% |
| Net carbs | 3.06g | 2.05g | N/A |
| Sugar | 0g | 2.05g | N/A |
| Threonine | 0.026mg | 0% | |
| Isoleucine | 0.031mg | 0% | |
| Leucine | 0.05mg | 0% | |
| Lysine | 0.032mg | 0% | |
| Methionine | 0.012mg | 0% | |
| Phenylalanine | 0.029mg | 0% | |
| Valine | 0.038mg | 0% | |
| Histidine | 0.023mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more FatsFats | +1518.2% |
| Contains more CarbsCarbs | +71.5% |
| Contains more OtherOther | +59.3% |
| Contains more ProteinProtein | +207.1% |
| Contains more WaterWater | +14.7% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated fat | +15998% |
| Contains more Poly. FatPolyunsaturated fat | +185.6% |
| Contains less Sat. FatSaturated fat | -93.9% |
