Brown rice vs. Arugula — In-Depth Nutrition Comparison

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What are the main differences between brown rice and arugula?

Brown rice is richer in manganese, vitamin B3, vitamin B1, and selenium, while arugula is higher in vitamin K, vitamin A, folate, vitamin C, calcium, and iron.
Arugula's daily need coverage for vitamin K is 90% higher.
Arugula has 19 times less selenium than brown rice. Brown rice has 5.8µg of selenium, while arugula has 0.3µg.
Brown rice has a higher glycemic index (66) than arugula (32).

We used Rice, brown, long-grain, cooked and Arugula, raw types in this comparison.

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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.

Brown rice

Arugula

Contains more CopperCopper	+39.5%
Contains more ZincZinc	+51.1%
Contains more PhosphorusPhosphorus	+98.1%
Contains less SodiumSodium	-85.2%
Contains more ManganeseManganese	+203.4%
Contains more SeleniumSelenium	+1833.3%

Contains more MagnesiumMagnesium	+20.5%
Contains more CalciumCalcium	+5233.3%
Contains more PotassiumPotassium	+329.1%
Contains more IronIron	+160.7%

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.

Brown rice

Arugula

Contains more Vitamin B1Vitamin B1	+304.5%
Contains more Vitamin B3Vitamin B3	+739.7%
Contains more Vitamin B6Vitamin B6	+68.5%

Contains more Vitamin CVitamin C	+∞%
Contains more Vitamin AVitamin A	+∞%
Contains more Vitamin EVitamin E	+152.9%
Contains more Vitamin B2Vitamin B2	+24.6%
Contains more Vitamin B5Vitamin B5	+15%
Contains more Vitamin KVitamin K	+54200%
Contains more FolateFolate	+977.8%
Contains more CholineCholine	+66.3%

~equal in Vitamin D ~0µg

~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Vitamin K	0.2µg	108.6µg	90%
Manganese	0.974mg	0.321mg	28%
Folate	9µg	97µg	22%
Vitamin C	0mg	15mg	17%
Calcium	3mg	160mg	16%
Vitamin B3	2.561mg	0.305mg	14%
Vitamin A	0µg	119µg	13%
Vitamin B1	0.178mg	0.044mg	11%
Iron	0.56mg	1.46mg	11%
Starch	24.79g		10%
Selenium	5.8µg	0.3µg	10%
Potassium	86mg	369mg	8%
Carbs	25.58g	3.65g	7%
Phosphorus	103mg	52mg	7%
Calories	123kcal	25kcal	5%
Vitamin B6	0.123mg	0.073mg	4%
Copper	0.106mg	0.076mg	3%
Zinc	0.71mg	0.47mg	2%
Magnesium	39mg	47mg	2%
Vitamin E	0.17mg	0.43mg	2%
Monounsaturated fat	0.369g	0.049g	1%
Sodium	4mg	27mg	1%
Choline	9.2mg	15.3mg	1%
Saturated fat	0.26g	0.086g	1%
Vitamin B5	0.38mg	0.437mg	1%
Vitamin B2	0.069mg	0.086mg	1%
Protein	2.74g	2.58g	0%
Fats	0.97g	0.66g	0%
Net carbs	23.98g	2.05g	N/A
Sugar	0.24g	2.05g	N/A
Fiber	1.6g	1.6g	0%
Polyunsaturated fat	0.366g	0.319g	0%
Tryptophan	0.033mg		0%
Threonine	0.095mg		0%
Isoleucine	0.109mg		0%
Leucine	0.214mg		0%
Lysine	0.099mg		0%
Methionine	0.058mg		0%
Phenylalanine	0.133mg		0%
Valine	0.151mg		0%
Histidine	0.066mg		0%
Omega-3 - ALA	0.011g		N/A
Omega-6 - Linoleic acid	0.355g		N/A