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Purslane vs. Arugula — In-Depth Nutrition Comparison

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What are the main differences between Purslane and Arugula?

  • Purslane is richer in Vitamin C, and Iron, while Arugula is higher in Folate, Calcium, and Vitamin B5.
  • Arugula's daily need coverage for Folate is 21% higher.

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

Infographic

Purslane 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 49% 20% 44% 75% 38% 4.6% 19% 5.9% 40% 4.9%
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 +44.7%
Contains more PotassiumPotassium +33.9%
Contains more IronIron +36.3%
Contains more CopperCopper +48.7%
Contains more SeleniumSelenium +200%
Contains more CalciumCalcium +146.2%
Contains more ZincZinc +176.5%
Contains more PhosphorusPhosphorus +18.2%
Contains less SodiumSodium -40%
~equal in Manganese ~0.321mg

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 70% 79% 0% 0% 12% 26% 9% 2.2% 17% 0% 0% 9% 7%
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% 142% 8.6% 0% 11% 20% 5.7% 26% 17% 0% 272% 73% 8.3%
Contains more Vitamin CVitamin C +40%
Contains more Vitamin B2Vitamin B2 +30.2%
Contains more Vitamin B3Vitamin B3 +57.4%
Contains more Vitamin AVitamin A +79.8%
Contains more Vitamin B5Vitamin B5 +1113.9%
Contains more FolateFolate +708.3%
Contains more CholineCholine +19.5%
~equal in Vitamin D ~0µg
~equal in Vitamin B1 ~0.044mg
~equal in Vitamin B6 ~0.073mg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
2% 3% 93%
Protein: 2.03 g
Fats: 0.36 g
Carbs: 3.39 g
Water: 92.86 g
Other: 1.36 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 +27.1%
Contains more FatsFats +83.3%
~equal in Carbs ~3.65g
~equal in Water ~91.71g
~equal in Other ~1.4g

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Purslane Arugula Opinion
Calories 20kcal 25kcal Arugula
Protein 2.03g 2.58g Arugula
Fats 0.36g 0.66g Arugula
Vitamin C 21mg 15mg Purslane
Net carbs 3.39g 2.05g Purslane
Carbs 3.39g 3.65g Arugula
Magnesium 68mg 47mg Purslane
Calcium 65mg 160mg Arugula
Potassium 494mg 369mg Purslane
Iron 1.99mg 1.46mg Purslane
Sugar 2.05g Purslane
Fiber 1.6g Arugula
Copper 0.113mg 0.076mg Purslane
Zinc 0.17mg 0.47mg Arugula
Phosphorus 44mg 52mg Arugula
Sodium 45mg 27mg Arugula
Vitamin A 1320IU 2373IU Arugula
Vitamin A RAE 119µg Arugula
Vitamin E 0.43mg Arugula
Manganese 0.303mg 0.321mg Arugula
Selenium 0.9µg 0.3µg Purslane
Vitamin B1 0.047mg 0.044mg Purslane
Vitamin B2 0.112mg 0.086mg Purslane
Vitamin B3 0.48mg 0.305mg Purslane
Vitamin B5 0.036mg 0.437mg Arugula
Vitamin B6 0.073mg 0.073mg
Vitamin K 108.6µg Arugula
Folate 12µg 97µg Arugula
Choline 12.8mg 15.3mg Arugula
Saturated Fat 0.086g Purslane
Monounsaturated Fat 0.049g Arugula
Polyunsaturated fat 0.319g Arugula

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Purslane 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
18%
Purslane
49%
Arugula
Minerals Daily Need Coverage Score
30%
Purslane
28%
Arugula

Comparison summary

Which food is lower in Sugar?
Purslane
Purslane is lower in Sugar (difference - 2.05g)
Which food is lower in Saturated Fat?
Purslane
Purslane is lower in Saturated Fat (difference - 0.086g)
Which food is lower in glycemic index?
Purslane
Purslane is lower in glycemic index (difference - 32)
Which food is cheaper?
Purslane
Purslane is cheaper (difference - $0.4)
Which food contains less Sodium?
Arugula
Arugula contains less Sodium (difference - 18mg)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
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.
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. Purslane - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169274/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.