Semolina vs. Arugula — In-Depth Nutrition Comparison
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A recap on differences between semolina and arugula
- Semolina is higher in selenium, manganese, vitamin B3, vitamin B6, copper, and vitamin B1, yet arugula is higher in vitamin K, vitamin A, folate, and vitamin C.
- Arugula covers your daily vitamin K needs 90% more than semolina.
- Semolina contains 66 times more selenium than arugula. While semolina contains 19.9µg of selenium, arugula contains only 0.3µg.
- The glycemic index of arugula is lower.
Food varieties used in this article are Rice, white, long-grain, parboiled, unenriched, dry and Arugula, raw.
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 CopperCopper | +273.7% |
| Contains more ZincZinc | +117% |
| Contains more PhosphorusPhosphorus | +194.2% |
| Contains less SodiumSodium | -92.6% |
| Contains more ManganeseManganese | +222.4% |
| Contains more SeleniumSelenium | +6533.3% |
| Contains more MagnesiumMagnesium | +74.1% |
| Contains more CalciumCalcium | +125.4% |
| Contains more PotassiumPotassium | +112.1% |
| Contains more IronIron | +97.3% |
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 B1Vitamin B1 | +409.1% |
| Contains more Vitamin B3Vitamin B3 | +1555.1% |
| Contains more Vitamin B5Vitamin B5 | +53.8% |
| Contains more Vitamin B6Vitamin B6 | +519.2% |
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin EVitamin E | +1333.3% |
| Contains more Vitamin B2Vitamin B2 | +72% |
| Contains more Vitamin KVitamin K | +108500% |
| Contains more FolateFolate | +1112.5% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin K | 0.1µg | 108.6µg | 90% |
| Selenium | 19.9µg | 0.3µg | 36% |
| Manganese | 1.035mg | 0.321mg | 31% |
| Vitamin B3 | 5.048mg | 0.305mg | 30% |
| Vitamin B6 | 0.452mg | 0.073mg | 29% |
| Starch | 68.29g | 28% | |
| Carbs | 80.89g | 3.65g | 26% |
| Copper | 0.284mg | 0.076mg | 23% |
| Folate | 8µg | 97µg | 22% |
| Calories | 374kcal | 25kcal | 17% |
| Vitamin C | 0mg | 15mg | 17% |
| Vitamin B1 | 0.224mg | 0.044mg | 15% |
| Phosphorus | 153mg | 52mg | 14% |
| Vitamin A | 119µg | 13% | |
| Protein | 7.51g | 2.58g | 10% |
| Iron | 0.74mg | 1.46mg | 9% |
| Calcium | 71mg | 160mg | 9% |
| Potassium | 174mg | 369mg | 6% |
| Zinc | 1.02mg | 0.47mg | 5% |
| Vitamin B5 | 0.672mg | 0.437mg | 5% |
| Magnesium | 27mg | 47mg | 5% |
| Vitamin E | 0.03mg | 0.43mg | 3% |
| Vitamin B2 | 0.05mg | 0.086mg | 3% |
| Choline | 15.3mg | 3% | |
| Fiber | 1.8g | 1.6g | 1% |
| Monounsaturated fat | 0.258g | 0.049g | 1% |
| Saturated fat | 0.294g | 0.086g | 1% |
| Fats | 1.03g | 0.66g | 1% |
| Sodium | 2mg | 27mg | 1% |
| Net carbs | 79.09g | 2.05g | N/A |
| Sugar | 0.33g | 2.05g | N/A |
| Polyunsaturated fat | 0.322g | 0.319g | 0% |
| Tryptophan | 0.103mg | 0% | |
| Threonine | 0.271mg | 0% | |
| Isoleucine | 0.339mg | 0% | |
| Leucine | 0.656mg | 0% | |
| Lysine | 0.215mg | 0% | |
| Methionine | 0.183mg | 0% | |
| Phenylalanine | 0.398mg | 0% | |
| Valine | 0.47mg | 0% | |
| Histidine | 0.185mg | 0% | |
| Fructose | 0.02g | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +191.1% |
| Contains more FatsFats | +56.1% |
| Contains more CarbsCarbs | +2116.2% |
| Contains more WaterWater | +830.1% |
| Contains more OtherOther | +97.2% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated fat | +426.5% |
| Contains less Sat. FatSaturated fat | -70.7% |
~equal in
Polyunsaturated fat
~0.319g
