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  6. Soy milk vs. Arugula

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, Folate, Vitamin C, Calcium, Vitamin A RAE, Iron, Potassium, and Magnesium.
  • Daily need coverage for Vitamin K from 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.

Infographic

Soy milk 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.
Soy milk
Soy milk
2
:
7
Arugula
Arugula
Contains more Copper +68.4%
Contains more Selenium +1500%
Contains more Calcium +540%
Contains more Iron +128.1%
Contains more Magnesium +88%
Contains more Potassium +212.7%
Contains less Sodium -47.1%
Contains more Zinc +291.7%
Contains more Manganese +43.9%
Equal in Phosphorus - 52
Soy milk
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 8% 24% 18% 23% 11% 7% 4% 43% 30% 27%
Arugula
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 48% 55% 34% 23% 33% 4% 13% 26% 42% 2%
Contains more Copper +68.4%
Contains more Selenium +1500%
Contains more Calcium +540%
Contains more Iron +128.1%
Contains more Magnesium +88%
Contains more Potassium +212.7%
Contains less Sodium -47.1%
Contains more Zinc +291.7%
Contains more Manganese +43.9%
Equal in Phosphorus - 52

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.
Soy milk
Soy milk
3
:
7
Arugula
Arugula
Contains more Vitamin B1 +36.4%
Contains more Vitamin B3 +68.2%
Contains more Vitamin A +79000%
Contains more Vitamin E +290.9%
Contains more Vitamin C +∞%
Contains more Vitamin B2 +24.6%
Contains more Vitamin B5 +17.2%
Contains more Folate +438.9%
Contains more Vitamin K +3520%
Equal in Vitamin B6 - 0.073
Soy milk
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 3% 0% 0% 15% 16% 10% 23% 18% 14% 0% 8%
Arugula
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 143% 9% 0% 50% 11% 20% 6% 27% 17% 73% 0% 272%
Contains more Vitamin B1 +36.4%
Contains more Vitamin B3 +68.2%
Contains more Vitamin A +79000%
Contains more Vitamin E +290.9%
Contains more Vitamin C +∞%
Contains more Vitamin B2 +24.6%
Contains more Vitamin B5 +17.2%
Contains more Folate +438.9%
Contains more Vitamin K +3520%
Equal in Vitamin B6 - 0.073

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Soy milk
Soy milk
3
:
2
Arugula
Arugula
Contains more Protein +26.7%
Contains more Fats +165.2%
Contains more Carbs +72.1%
Contains more Other +115.4%
Equal in Water - 91.71
Soy milk
3% 2% 6% 88%
Protein: 3.27 g
Fats: 1.75 g
Carbs: 6.28 g
Water: 88.05 g
Other: 0.65 g
Arugula
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 Protein +26.7%
Contains more Fats +165.2%
Contains more Carbs +72.1%
Contains more Other +115.4%
Equal in Water - 91.71

Fat Type Comparison

Fat type breakdown side-by-side comparison
Soy milk
Soy milk
2
:
1
Arugula
Arugula
Contains more Monounsaturated Fat +718.4%
Contains more Polyunsaturated fat +201.3%
Contains less Saturated Fat -58%
Soy milk
13% 26% 61%
Saturated Fat: 0.205 g
Monounsaturated Fat: 0.401 g
Polyunsaturated fat: 0.961 g
Arugula
19% 11% 70%
Saturated Fat: 0.086 g
Monounsaturated Fat: 0.049 g
Polyunsaturated fat: 0.319 g
Contains more Monounsaturated Fat +718.4%
Contains more Polyunsaturated fat +201.3%
Contains less Saturated Fat -58%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Soy milk Arugula
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in price ok
Rich in minerals ok
Rich in vitamins ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Soy milk Arugula Opinion
Net carbs 5.68g 2.05g Soy milk
Protein 3.27g 2.58g Soy milk
Fats 1.75g 0.66g Soy milk
Carbs 6.28g 3.65g Soy milk
Calories 54kcal 25kcal Soy milk
Sugar 3.99g 2.05g Arugula
Fiber 0.6g 1.6g Arugula
Calcium 25mg 160mg Arugula
Iron 0.64mg 1.46mg Arugula
Magnesium 25mg 47mg Arugula
Phosphorus 52mg 52mg
Potassium 118mg 369mg Arugula
Sodium 51mg 27mg Arugula
Zinc 0.12mg 0.47mg Arugula
Copper 0.128mg 0.076mg Soy milk
Manganese 0.223mg 0.321mg Arugula
Selenium 4.8µg 0.3µg Soy milk
Vitamin A 3IU 2373IU Arugula
Vitamin A RAE 0µg 119µg Arugula
Vitamin E 0.11mg 0.43mg Arugula
Vitamin C 0mg 15mg Arugula
Vitamin B1 0.06mg 0.044mg Soy milk
Vitamin B2 0.069mg 0.086mg Arugula
Vitamin B3 0.513mg 0.305mg Soy milk
Vitamin B5 0.373mg 0.437mg Arugula
Vitamin B6 0.077mg 0.073mg Soy milk
Folate 18µg 97µg Arugula
Vitamin K 3µg 108.6µg Arugula
Tryptophan 0.038mg Soy milk
Threonine 0.108mg Soy milk
Isoleucine 0.114mg Soy milk
Leucine 0.186mg Soy milk
Lysine 0.131mg Soy milk
Methionine 0.027mg Soy milk
Phenylalanine 0.113mg Soy milk
Valine 0.117mg Soy milk
Histidine 0.061mg Soy milk
Saturated Fat 0.205g 0.086g Arugula
Monounsaturated Fat 0.401g 0.049g Soy milk
Polyunsaturated fat 0.961g 0.319g Soy milk

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Soy milk Arugula
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
9%
Soy milk
52%
Arugula
Minerals Daily Need Coverage Score
19%
Soy milk
28%
Arugula

Comparison summary

Which food is lower in Sugar?
Arugula
Arugula is lower in Sugar (difference - 1.94g)
Which food contains less Sodium?
Arugula
Arugula contains less Sodium (difference - 24mg)
Which food is lower in Saturated Fat?
Arugula
Arugula is lower in Saturated Fat (difference - 0.119g)
Which food is lower in glycemic index?
Arugula
Arugula is lower in glycemic index (difference - 5)
Which food is cheaper?
Arugula
Arugula is cheaper (difference - $1.4)
Which food is richer in minerals?
Arugula
Arugula is relatively richer in minerals
Which food is richer in vitamins?
Arugula
Arugula is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Soy milk - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172446/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.