Orange vs. Arugula — In-Depth Nutrition Comparison
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How are oranges and arugula different?
- Oranges are higher in vitamin C; however, arugula is richer in vitamin K, vitamin A, iron, folate, manganese, calcium, magnesium, potassium, and phosphorus.
- Daily need coverage for vitamin K for arugula is 91% higher.
- Oranges contain 4 times more vitamin C than arugula. While oranges contain 53.2mg of vitamin C, arugula contains only 15mg.
- Arugula has a lower glycemic index (32) than oranges (45).
Oranges, raw, all commercial varieties and Arugula, raw are the varieties used in this article.
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 less SodiumSodium | -100% |
| Contains more SeleniumSelenium | +66.7% |
| Contains more MagnesiumMagnesium | +370% |
| Contains more CalciumCalcium | +300% |
| Contains more PotassiumPotassium | +103.9% |
| Contains more IronIron | +1360% |
| Contains more CopperCopper | +68.9% |
| Contains more ZincZinc | +571.4% |
| Contains more PhosphorusPhosphorus | +271.4% |
| Contains more ManganeseManganese | +1184% |
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 CVitamin C | +254.7% |
| Contains more Vitamin B1Vitamin B1 | +97.7% |
| Contains more Vitamin AVitamin A | +981.8% |
| Contains more Vitamin EVitamin E | +138.9% |
| Contains more Vitamin B2Vitamin B2 | +115% |
| Contains more Vitamin B5Vitamin B5 | +74.8% |
| Contains more Vitamin B6Vitamin B6 | +21.7% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more FolateFolate | +223.3% |
| Contains more CholineCholine | +82.1% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more CarbsCarbs | +221.9% |
| Contains more ProteinProtein | +174.5% |
| Contains more FatsFats | +450% |
| Contains more OtherOther | +218.2% |
~equal in
Water
~91.71g
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -82.6% |
| Contains more Mono. FatMonounsaturated fat | +113% |
| Contains more Poly. FatPolyunsaturated fat | +1176% |
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 Sodium |
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| Lower in Saturated fat |
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| Lower in Sugar |
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| Lower in Glycemic Index |
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| Rich in minerals |
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| Rich in vitamins |
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| Lower in Cholesterol | Equal | ||
| Lower in price | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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DV% diff. |
| Vitamin K | 0µg | 108.6µg | 91% |
| Vitamin C | 53.2mg | 15mg | 42% |
| Iron | 0.1mg | 1.46mg | 17% |
| Folate | 30µg | 97µg | 17% |
| Manganese | 0.025mg | 0.321mg | 13% |
| Vitamin A | 11µg | 119µg | 12% |
| Calcium | 40mg | 160mg | 12% |
| Magnesium | 10mg | 47mg | 9% |
| Potassium | 181mg | 369mg | 6% |
| Phosphorus | 14mg | 52mg | 5% |
| Vitamin B1 | 0.087mg | 0.044mg | 4% |
| Zinc | 0.07mg | 0.47mg | 4% |
| Vitamin B2 | 0.04mg | 0.086mg | 4% |
| Vitamin B5 | 0.25mg | 0.437mg | 4% |
| Copper | 0.045mg | 0.076mg | 3% |
| Carbs | 11.75g | 3.65g | 3% |
| Protein | 0.94g | 2.58g | 3% |
| Fiber | 2.4g | 1.6g | 3% |
| Vitamin E | 0.18mg | 0.43mg | 2% |
| Polyunsaturated fat | 0.025g | 0.319g | 2% |
| Choline | 8.4mg | 15.3mg | 1% |
| Vitamin B6 | 0.06mg | 0.073mg | 1% |
| Calories | 47kcal | 25kcal | 1% |
| Sodium | 0mg | 27mg | 1% |
| Fats | 0.12g | 0.66g | 1% |
| Net carbs | 9.35g | 2.05g | N/A |
| Sugar | 9.35g | 2.05g | N/A |
| Selenium | 0.5µg | 0.3µg | 0% |
| Vitamin B3 | 0.282mg | 0.305mg | 0% |
| Saturated fat | 0.015g | 0.086g | 0% |
| Monounsaturated fat | 0.023g | 0.049g | 0% |
| Tryptophan | 0.009mg | 0% | |
| Threonine | 0.015mg | 0% | |
| Isoleucine | 0.025mg | 0% | |
| Leucine | 0.023mg | 0% | |
| Lysine | 0.047mg | 0% | |
| Methionine | 0.02mg | 0% | |
| Phenylalanine | 0.031mg | 0% | |
| Valine | 0.04mg | 0% | |
| Histidine | 0.018mg | 0% |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| 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
21%
41%
Minerals Daily Need Coverage Score
7%
28%
Comparison summary
Which food contains less Sodium?
Orange contains less Sodium (difference - 27mg)
Which food is lower in Saturated fat?
Orange is lower in Saturated fat (difference - 0.071g)
Which food is lower in Sugar?
Arugula is lower in Sugar (difference - 7.3g)
Which food is lower in glycemic index?
Arugula is lower in glycemic index (difference - 13)
Which food is richer in minerals?
Arugula is relatively richer in minerals
Which food is richer in vitamins?
Arugula is relatively richer in vitamins
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)
Which food is cheaper?
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The foods are relatively equal in price ($0.4)