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  6. Quinoa vs. Arugula

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 C, Calcium, Folate, Vitamin A RAE, 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.

We used Quinoa, cooked and Arugula, raw types in this comparison.

Infographic

Quinoa 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.
Quinoa
Quinoa
8
:
2
Arugula
Arugula
Contains more Magnesium +36.2%
Contains more Phosphorus +192.3%
Contains less Sodium -74.1%
Contains more Zinc +131.9%
Contains more Copper +152.6%
Contains more Manganese +96.6%
Contains more Selenium +833.3%
Contains more Calcium +841.2%
Contains more Potassium +114.5%
Equal in Iron - 1.46
Quinoa
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 6% 56% 46% 66% 16% 1% 30% 64% 83% 16%
Arugula
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 48% 55% 34% 23% 33% 4% 13% 26% 42% 2%
Contains more Magnesium +36.2%
Contains more Phosphorus +192.3%
Contains less Sodium -74.1%
Contains more Zinc +131.9%
Contains more Copper +152.6%
Contains more Manganese +96.6%
Contains more Selenium +833.3%
Contains more Calcium +841.2%
Contains more Potassium +114.5%
Equal in Iron - 1.46

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.
Quinoa
Quinoa
5
:
5
Arugula
Arugula
Contains more Vitamin E +46.5%
Contains more Vitamin B1 +143.2%
Contains more Vitamin B2 +27.9%
Contains more Vitamin B3 +35.1%
Contains more Vitamin B6 +68.5%
Contains more Vitamin A +47360%
Contains more Vitamin C +∞%
Contains more Folate +131%
Contains more Vitamin K +∞%
Quinoa
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 13% 0% 0% 27% 26% 8% 0% 29% 32% 0% 0%
Arugula
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 143% 9% 0% 50% 11% 20% 6% 27% 17% 73% 0% 272%
Contains more Vitamin E +46.5%
Contains more Vitamin B1 +143.2%
Contains more Vitamin B2 +27.9%
Contains more Vitamin B3 +35.1%
Contains more Vitamin B6 +68.5%
Contains more Vitamin A +47360%
Contains more Vitamin C +∞%
Contains more Folate +131%
Contains more Vitamin K +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Quinoa
Quinoa
3
:
2
Arugula
Arugula
Contains more Protein +70.5%
Contains more Fats +190.9%
Contains more Carbs +483.6%
Contains more Water +28.1%
Contains more Other +81.8%
Quinoa
4% 2% 21% 72%
Protein: 4.4 g
Fats: 1.92 g
Carbs: 21.3 g
Water: 71.61 g
Other: 0.77 g
Arugula
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 Protein +70.5%
Contains more Fats +190.9%
Contains more Carbs +483.6%
Contains more Water +28.1%
Contains more Other +81.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Quinoa
Quinoa
2
:
1
Arugula
Arugula
Contains more Monounsaturated Fat +977.6%
Contains more Polyunsaturated fat +237.9%
Contains less Saturated Fat -62.8%
Quinoa
13% 29% 59%
Saturated Fat: 0.231 g
Monounsaturated Fat: 0.528 g
Polyunsaturated fat: 1.078 g
Arugula
19% 11% 70%
Saturated Fat: 0.086 g
Monounsaturated Fat: 0.049 g
Polyunsaturated fat: 0.319 g
Contains more Monounsaturated Fat +977.6%
Contains more Polyunsaturated fat +237.9%
Contains less Saturated Fat -62.8%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Quinoa Arugula Opinion
Net carbs 18.5g 2.05g Quinoa
Protein 4.4g 2.58g Quinoa
Fats 1.92g 0.66g Quinoa
Carbs 21.3g 3.65g Quinoa
Calories 120kcal 25kcal Quinoa
Starch 17.63g Quinoa
Sugar 0.87g 2.05g Quinoa
Fiber 2.8g 1.6g Quinoa
Calcium 17mg 160mg Arugula
Iron 1.49mg 1.46mg Quinoa
Magnesium 64mg 47mg Quinoa
Phosphorus 152mg 52mg Quinoa
Potassium 172mg 369mg Arugula
Sodium 7mg 27mg Quinoa
Zinc 1.09mg 0.47mg Quinoa
Copper 0.192mg 0.076mg Quinoa
Manganese 0.631mg 0.321mg Quinoa
Selenium 2.8µg 0.3µg Quinoa
Vitamin A 5IU 2373IU Arugula
Vitamin A RAE 0µg 119µg Arugula
Vitamin E 0.63mg 0.43mg Quinoa
Vitamin C 0mg 15mg Arugula
Vitamin B1 0.107mg 0.044mg Quinoa
Vitamin B2 0.11mg 0.086mg Quinoa
Vitamin B3 0.412mg 0.305mg Quinoa
Vitamin B5 0.437mg Arugula
Vitamin B6 0.123mg 0.073mg Quinoa
Folate 42µg 97µg Arugula
Vitamin K 0µg 108.6µg Arugula
Tryptophan 0.052mg Quinoa
Threonine 0.131mg Quinoa
Isoleucine 0.157mg Quinoa
Leucine 0.261mg Quinoa
Lysine 0.239mg Quinoa
Methionine 0.096mg Quinoa
Phenylalanine 0.185mg Quinoa
Valine 0.185mg Quinoa
Histidine 0.127mg Quinoa
Saturated Fat 0.231g 0.086g Arugula
Omega-3 - DHA 0.015g 0g Quinoa
Monounsaturated Fat 0.528g 0.049g Quinoa
Polyunsaturated fat 1.078g 0.319g Quinoa

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Quinoa Arugula
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
11%
Quinoa
52%
Arugula
Minerals Daily Need Coverage Score
38%
Quinoa
28%
Arugula

Comparison summary

Which food is lower in Sugar?
Quinoa
Quinoa is lower in Sugar (difference - 1.18g)
Which food contains less Sodium?
Quinoa
Quinoa contains less Sodium (difference - 20mg)
Which food is cheaper?
Quinoa
Quinoa is cheaper (difference - $0.4)
Which food is richer in minerals?
Quinoa
Quinoa is relatively richer in minerals
Which food is lower in Saturated Fat?
Arugula
Arugula is lower in Saturated Fat (difference - 0.145g)
Which food is lower in glycemic index?
Arugula
Arugula is lower in glycemic index (difference - 21)
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. Quinoa - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168917/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.