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Poppy seed vs. Arugula — In-Depth Nutrition Comparison

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Important differences between poppy seed and arugula

  • Poppy seed has more manganese, copper, calcium, phosphorus, iron, fiber, magnesium, zinc, and vitamin B1; however, arugula has more vitamin K.
  • Poppy seed's daily need coverage for manganese is 278% more.
  • Poppy seed has 21 times more copper than arugula. Poppy seed has 1.627mg of copper, while arugula has 0.076mg.
  • Arugula has a higher glycemic index than poppy seed.

The food varieties used in the comparison are Spices, poppy seed and Arugula, raw.

Infographic

Poppy seed 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 248% 431% 63% 366% 542% 215% 373% 3.4% 875% 74%
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 +638.3%
Contains more CalciumCalcium +798.8%
Contains more PotassiumPotassium +94.9%
Contains more IronIron +568.5%
Contains more CopperCopper +2040.8%
Contains more ZincZinc +1580.9%
Contains more PhosphorusPhosphorus +1573.1%
Contains more ManganeseManganese +1989.4%
Contains more SeleniumSelenium +4400%
~equal in Sodium ~27mg

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 3.3% 0% 35% 0% 214% 23% 17% 19% 57% 0% 0% 62% 4.8%
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 EVitamin E +311.6%
Contains more Vitamin B1Vitamin B1 +1840.9%
Contains more Vitamin B2Vitamin B2 +16.3%
Contains more Vitamin B3Vitamin B3 +193.8%
Contains more Vitamin B6Vitamin B6 +238.4%
Contains more Vitamin CVitamin C +1400%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B5Vitamin B5 +34.9%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +18.3%
Contains more CholineCholine +73.9%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
18% 42% 28% 6% 6%
Protein: 17.99 g
Fats: 41.56 g
Carbs: 28.13 g
Water: 5.95 g
Other: 6.37 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 +597.3%
Contains more FatsFats +6197%
Contains more CarbsCarbs +670.7%
Contains more OtherOther +355%
Contains more WaterWater +1441.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
12% 15% 73%
Saturated fat: Sat. Fat 4.517 g
Monounsaturated fat: Mono. Fat 5.982 g
Polyunsaturated fat: Poly. Fat 28.569 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 +12108.2%
Contains more Poly. FatPolyunsaturated fat +8855.8%
Contains less Sat. FatSaturated fat -98.1%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Poppy seed Arugula
Lower in Sodium ok
Lower in Glycemic Index ok
Rich in minerals ok
Lower in Sugar ok
Lower in Saturated fat ok
Lower in price ok
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Poppy seed Arugula DV% diff.
Manganese 6.707mg 0.321mg 278%
Polyunsaturated fat 28.569g 0.319g 188%
Copper 1.627mg 0.076mg 172%
Calcium 1438mg 160mg 128%
Phosphorus 870mg 52mg 117%
Iron 9.76mg 1.46mg 104%
Vitamin K 0µg 108.6µg 91%
Fiber 19.5g 1.6g 72%
Magnesium 347mg 47mg 71%
Vitamin B1 0.854mg 0.044mg 68%
Zinc 7.9mg 0.47mg 68%
Fats 41.56g 0.66g 63%
Protein 17.99g 2.58g 31%
Calories 525kcal 25kcal 25%
Selenium 13.5µg 0.3µg 24%
Saturated fat 4.517g 0.086g 20%
Vitamin C 1mg 15mg 16%
Monounsaturated fat 5.982g 0.049g 15%
Vitamin A 0µg 119µg 13%
Vitamin B6 0.247mg 0.073mg 13%
Potassium 719mg 369mg 10%
Vitamin E 1.77mg 0.43mg 9%
Carbs 28.13g 3.65g 8%
Folate 82µg 97µg 4%
Vitamin B3 0.896mg 0.305mg 4%
Vitamin B5 0.324mg 0.437mg 2%
Vitamin B2 0.1mg 0.086mg 1%
Choline 8.8mg 15.3mg 1%
Net carbs 8.63g 2.05g N/A
Sugar 2.99g 2.05g N/A
Sodium 26mg 27mg 0%
Tryptophan 0.184mg 0%
Threonine 0.686mg 0%
Isoleucine 0.819mg 0%
Leucine 1.321mg 0%
Lysine 0.952mg 0%
Methionine 0.502mg 0%
Phenylalanine 0.758mg 0%
Valine 1.095mg 0%
Histidine 0.471mg 0%
Fructose 0.29g 0%
Omega-3 - ALA 0.273g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Poppy seed Arugula
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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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
33%
Poppy seed
41%
Arugula
Minerals Daily Need Coverage Score
319%
Poppy seed
28%
Arugula

Comparison summary

Which food contains less Sodium?
Poppy seed
Poppy seed contains less Sodium (difference - 1mg)
Which food is lower in glycemic index?
Poppy seed
Poppy seed is lower in glycemic index (difference - 27)
Which food is richer in minerals?
Poppy seed
Poppy seed is relatively richer in minerals
Which food is lower in Sugar?
Arugula
Arugula is lower in Sugar (difference - 0.94g)
Which food is lower in Saturated fat?
Arugula
Arugula is lower in Saturated fat (difference - 4.431g)
Which food is cheaper?
Arugula
Arugula is cheaper (difference - $2)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Poppy seed - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171330/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.