Quinoa vs. Arugula — In-Depth Nutrition Comparison
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What are the main differences between quinoa and arugula?
- Quinoa is richer in phosphorus, manganese, copper, and zinc, while arugula is higher in vitamin K, vitamin A, vitamin C, calcium, folate, and potassium.
- Arugula's daily need coverage for vitamin K is 91% higher.
- Arugula has 3 times less phosphorus than quinoa. Quinoa has 152mg of phosphorus, while arugula has 52mg.
- Quinoa has a higher glycemic index (53) than arugula (32).
We used Quinoa, cooked and Arugula, raw types in this comparison.
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 MagnesiumMagnesium | +36.2% |
| Contains more CopperCopper | +152.6% |
| Contains more ZincZinc | +131.9% |
| Contains more PhosphorusPhosphorus | +192.3% |
| Contains less SodiumSodium | -74.1% |
| Contains more ManganeseManganese | +96.6% |
| Contains more SeleniumSelenium | +833.3% |
| Contains more CalciumCalcium | +841.2% |
| Contains more PotassiumPotassium | +114.5% |
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 | +46.5% |
| Contains more Vitamin B1Vitamin B1 | +143.2% |
| Contains more Vitamin B2Vitamin B2 | +27.9% |
| Contains more Vitamin B3Vitamin B3 | +35.1% |
| Contains more Vitamin B6Vitamin B6 | +68.5% |
| Contains more CholineCholine | +50.3% |
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more FolateFolate | +131% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin K | 0µg | 108.6µg | 91% |
| Vitamin C | 0mg | 15mg | 17% |
| Folate | 42µg | 97µg | 14% |
| Calcium | 17mg | 160mg | 14% |
| Phosphorus | 152mg | 52mg | 14% |
| Vitamin A | 0µg | 119µg | 13% |
| Manganese | 0.631mg | 0.321mg | 13% |
| Copper | 0.192mg | 0.076mg | 13% |
| Vitamin B5 | 0.437mg | 9% | |
| Starch | 17.63g | 7% | |
| Carbs | 21.3g | 3.65g | 6% |
| Potassium | 172mg | 369mg | 6% |
| Zinc | 1.09mg | 0.47mg | 6% |
| Calories | 120kcal | 25kcal | 5% |
| Polyunsaturated fat | 1.078g | 0.319g | 5% |
| Selenium | 2.8µg | 0.3µg | 5% |
| Vitamin B1 | 0.107mg | 0.044mg | 5% |
| Fiber | 2.8g | 1.6g | 5% |
| Protein | 4.4g | 2.58g | 4% |
| Vitamin B6 | 0.123mg | 0.073mg | 4% |
| Magnesium | 64mg | 47mg | 4% |
| Fats | 1.92g | 0.66g | 2% |
| Vitamin B2 | 0.11mg | 0.086mg | 2% |
| Sodium | 7mg | 27mg | 1% |
| Choline | 23mg | 15.3mg | 1% |
| Monounsaturated fat | 0.528g | 0.049g | 1% |
| Vitamin E | 0.63mg | 0.43mg | 1% |
| Saturated fat | 0.231g | 0.086g | 1% |
| Vitamin B3 | 0.412mg | 0.305mg | 1% |
| Net carbs | 18.5g | 2.05g | N/A |
| Iron | 1.49mg | 1.46mg | 0% |
| Sugar | 0.87g | 2.05g | N/A |
| Tryptophan | 0.052mg | 0% | |
| Threonine | 0.131mg | 0% | |
| Isoleucine | 0.157mg | 0% | |
| Leucine | 0.261mg | 0% | |
| Lysine | 0.239mg | 0% | |
| Methionine | 0.096mg | 0% | |
| Phenylalanine | 0.185mg | 0% | |
| Valine | 0.185mg | 0% | |
| Histidine | 0.127mg | 0% | |
| Omega-3 - DHA | 0.015g | 0g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +70.5% |
| Contains more FatsFats | +190.9% |
| Contains more CarbsCarbs | +483.6% |
| Contains more WaterWater | +28.1% |
| Contains more OtherOther | +81.8% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated fat | +977.6% |
| Contains more Poly. FatPolyunsaturated fat | +237.9% |
| Contains less Sat. FatSaturated fat | -62.8% |
