Seaweed vs. Arugula — In-Depth Nutrition Comparison
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The main differences between seaweed and arugula
- Seaweed is richer in folate, magnesium, iron, zinc, and copper, yet arugula is richer in vitamin A, vitamin K, vitamin C, and potassium.
- Daily need coverage for vitamin A for arugula is 45% higher.
- Seaweed contains 9 times more sodium than arugula. Seaweed contains 233mg of sodium, while arugula contains 27mg.
Food types used in this article are Seaweed, kelp, raw and Arugula, raw.
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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 | +157.4% |
| Contains more IronIron | +95.2% |
| Contains more CopperCopper | +71.1% |
| Contains more ZincZinc | +161.7% |
| Contains more SeleniumSelenium | +133.3% |
| Contains more PotassiumPotassium | +314.6% |
| Contains more PhosphorusPhosphorus | +23.8% |
| Contains less SodiumSodium | -88.4% |
| Contains more ManganeseManganese | +60.5% |
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 | +102.3% |
| Contains more Vitamin B1Vitamin B1 | +13.6% |
| Contains more Vitamin B2Vitamin B2 | +74.4% |
| Contains more Vitamin B3Vitamin B3 | +54.1% |
| Contains more Vitamin B5Vitamin B5 | +46.9% |
| Contains more FolateFolate | +85.6% |
| Contains more Vitamin CVitamin C | +400% |
| Contains more Vitamin AVitamin A | +1883.3% |
| Contains more Vitamin B6Vitamin B6 | +3550% |
| Contains more Vitamin KVitamin K | +64.5% |
| Contains more CholineCholine | +19.5% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin K | 66µg | 108.6µg | 36% |
| Folate | 180µg | 97µg | 21% |
| Magnesium | 121mg | 47mg | 18% |
| Iron | 2.85mg | 1.46mg | 17% |
| Vitamin C | 3mg | 15mg | 13% |
| Vitamin A | 6µg | 119µg | 13% |
| Sodium | 233mg | 27mg | 9% |
| Potassium | 89mg | 369mg | 8% |
| Zinc | 1.23mg | 0.47mg | 7% |
| Copper | 0.13mg | 0.076mg | 6% |
| Manganese | 0.2mg | 0.321mg | 5% |
| Vitamin B2 | 0.15mg | 0.086mg | 5% |
| Vitamin B6 | 0.002mg | 0.073mg | 5% |
| Vitamin B5 | 0.642mg | 0.437mg | 4% |
| Vitamin E | 0.87mg | 0.43mg | 3% |
| Protein | 1.68g | 2.58g | 2% |
| Carbs | 9.57g | 3.65g | 2% |
| Polyunsaturated fat | 0.047g | 0.319g | 2% |
| Saturated fat | 0.247g | 0.086g | 1% |
| Vitamin B3 | 0.47mg | 0.305mg | 1% |
| Calories | 43kcal | 25kcal | 1% |
| Vitamin B1 | 0.05mg | 0.044mg | 1% |
| Selenium | 0.7µg | 0.3µg | 1% |
| Phosphorus | 42mg | 52mg | 1% |
| Fiber | 1.3g | 1.6g | 1% |
| Calcium | 168mg | 160mg | 1% |
| Fats | 0.56g | 0.66g | 0% |
| Net carbs | 8.27g | 2.05g | N/A |
| Sugar | 0.6g | 2.05g | N/A |
| Choline | 12.8mg | 15.3mg | 0% |
| Monounsaturated fat | 0.098g | 0.049g | 0% |
| Tryptophan | 0.048mg | 0% | |
| Threonine | 0.055mg | 0% | |
| Isoleucine | 0.076mg | 0% | |
| Leucine | 0.083mg | 0% | |
| Lysine | 0.082mg | 0% | |
| Methionine | 0.025mg | 0% | |
| Phenylalanine | 0.043mg | 0% | |
| Valine | 0.072mg | 0% | |
| Histidine | 0.024mg | 0% | |
| Omega-3 - EPA | 0.004g | 0g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more CarbsCarbs | +162.2% |
| Contains more OtherOther | +372.1% |
| Contains more ProteinProtein | +53.6% |
| Contains more FatsFats | +17.9% |
| Contains more WaterWater | +12.4% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated fat | +100% |
| Contains less Sat. FatSaturated fat | -65.2% |
| Contains more Poly. FatPolyunsaturated fat | +578.7% |
