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  6. Smoothie vs. Arugula

Smoothie vs. Arugula — In-Depth Nutrition Comparison

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What are the main differences between smoothie and arugula?

  • Smoothie is richer in vitamin C and vitamin B12, while arugula is higher in vitamin A, iron, calcium, potassium, and fiber.
  • Arugula's daily need coverage for vitamin A is 39% higher.
  • Arugula is lower in sugar.
  • Smoothie has a higher glycemic index (44) than arugula (32).

We used Beverages, V8 SPLASH Smoothies, Strawberry Banana and Arugula, raw types in this comparison.

Infographic

Smoothie 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 0% 12% 2.1% 5.6% 0% 0% 0% 3.8% 0% 0%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 34% 48% 33% 55% 25% 13% 22% 3.5% 42% 1.6%
Contains more CalciumCalcium +290.2%
Contains more PotassiumPotassium +1437.5%
Contains more IronIron +873.3%
~equal in Sodium ~27mg

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.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 82% 0% 0% 0% 0% 0% 15% 0% 19% 30% 0% 0% 0%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 50% 40% 8.6% 0% 11% 20% 5.7% 26% 17% 0% 272% 73% 8.3%
Contains more Vitamin CVitamin C +63.3%
Contains more Vitamin B3Vitamin B3 +167.5%
Contains more Vitamin B6Vitamin B6 +12.3%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

Nutrient Smoothie Arugula DV% diff.
Vitamin K 108.6µg 91%
Folate 97µg 24%
Iron 0.15mg 1.46mg 16%
Manganese 0.321mg 14%
Vitamin A 119µg 13%
Calcium 41mg 160mg 12%
Vitamin C 24.5mg 15mg 11%
Magnesium 47mg 11%
Vitamin B12 0.24µg 0µg 10%
Potassium 24mg 369mg 10%
Vitamin B5 0.437mg 9%
Copper 0.076mg 8%
Vitamin B2 0.086mg 7%
Phosphorus 52mg 7%
Fiber 0g 1.6g 6%
Zinc 0.47mg 4%
Vitamin B1 0.044mg 4%
Protein 1.22g 2.58g 3%
Vitamin E 0.43mg 3%
Choline 15.3mg 3%
Vitamin B3 0.816mg 0.305mg 3%
Polyunsaturated fat 0.319g 2%
Carbs 8.16g 3.65g 2%
Selenium 0.3µg 1%
Vitamin B6 0.082mg 0.073mg 1%
Fats 0g 0.66g 1%
Calories 37kcal 25kcal 1%
Net carbs 8.16g 2.05g N/A
Sugar 7.35g 2.05g N/A
Sodium 29mg 27mg 0%
Saturated fat 0g 0.086g 0%
Monounsaturated fat 0.049g 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
8% 90%
Protein: 1.22 g
Fats: 0 g
Carbs: 8.16 g
Water: 90.28 g
Other: 0.34 g
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 CarbsCarbs +123.6%
Contains more ProteinProtein +111.5%
Contains more FatsFats +∞%
Contains more OtherOther +311.8%
~equal in Water ~91.71g

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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. Smoothie - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174829/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.