Soy milk vs. Arugula — In-Depth Nutrition Comparison
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How are soy milk and arugula different?
- Soy milk is higher in selenium and copper; however, arugula is richer in vitamin K, vitamin A, folate, vitamin C, calcium, iron, potassium, and magnesium.
- Daily need coverage for vitamin K for arugula is 88% higher.
- Soy milk contains 16 times more selenium than arugula. While soy milk contains 4.8µg of selenium, arugula contains only 0.3µg.
Soymilk, original, and vanilla, unfortified and Arugula, raw are the varieties used in this article.
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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 | +68.4% |
| Contains more SeleniumSelenium | +1500% |
| Contains more MagnesiumMagnesium | +88% |
| Contains more CalciumCalcium | +540% |
| Contains more PotassiumPotassium | +212.7% |
| Contains more IronIron | +128.1% |
| Contains more ZincZinc | +291.7% |
| Contains less SodiumSodium | -47.1% |
| Contains more ManganeseManganese | +43.9% |
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 | +36.4% |
| Contains more Vitamin B3Vitamin B3 | +68.2% |
| Contains more CholineCholine | +54.2% |
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin EVitamin E | +290.9% |
| Contains more Vitamin B2Vitamin B2 | +24.6% |
| Contains more Vitamin B5Vitamin B5 | +17.2% |
| Contains more Vitamin KVitamin K | +3520% |
| Contains more FolateFolate | +438.9% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin K | 3µg | 108.6µg | 88% |
| Folate | 18µg | 97µg | 20% |
| Vitamin C | 0mg | 15mg | 17% |
| Calcium | 25mg | 160mg | 14% |
| Vitamin A | 0µg | 119µg | 13% |
| Iron | 0.64mg | 1.46mg | 10% |
| Selenium | 4.8µg | 0.3µg | 8% |
| Potassium | 118mg | 369mg | 7% |
| Copper | 0.128mg | 0.076mg | 6% |
| Magnesium | 25mg | 47mg | 5% |
| Polyunsaturated fat | 0.961g | 0.319g | 4% |
| Manganese | 0.223mg | 0.321mg | 4% |
| Fiber | 0.6g | 1.6g | 4% |
| Zinc | 0.12mg | 0.47mg | 3% |
| Vitamin E | 0.11mg | 0.43mg | 2% |
| Choline | 23.6mg | 15.3mg | 2% |
| Fats | 1.75g | 0.66g | 2% |
| Calories | 54kcal | 25kcal | 1% |
| Vitamin B5 | 0.373mg | 0.437mg | 1% |
| Monounsaturated fat | 0.401g | 0.049g | 1% |
| Saturated fat | 0.205g | 0.086g | 1% |
| Vitamin B1 | 0.06mg | 0.044mg | 1% |
| Vitamin B3 | 0.513mg | 0.305mg | 1% |
| Vitamin B2 | 0.069mg | 0.086mg | 1% |
| Protein | 3.27g | 2.58g | 1% |
| Sodium | 51mg | 27mg | 1% |
| Carbs | 6.28g | 3.65g | 1% |
| Net carbs | 5.68g | 2.05g | N/A |
| Sugar | 3.99g | 2.05g | N/A |
| Phosphorus | 52mg | 52mg | 0% |
| Vitamin B6 | 0.077mg | 0.073mg | 0% |
| Tryptophan | 0.038mg | 0% | |
| Threonine | 0.108mg | 0% | |
| Isoleucine | 0.114mg | 0% | |
| Leucine | 0.186mg | 0% | |
| Lysine | 0.131mg | 0% | |
| Methionine | 0.027mg | 0% | |
| Phenylalanine | 0.113mg | 0% | |
| Valine | 0.117mg | 0% | |
| Histidine | 0.061mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +26.7% |
| Contains more FatsFats | +165.2% |
| Contains more CarbsCarbs | +72.1% |
| Contains more OtherOther | +115.4% |
~equal in
Water
~91.71g
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated fat | +718.4% |
| Contains more Poly. FatPolyunsaturated fat | +201.3% |
| Contains less Sat. FatSaturated fat | -58% |
