Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up
  1. Home
  2. Foods
  3. Vegetables
  4. Summer squash
  5. Compare
  6. Summer squash vs. Arugula

Summer squash vs. Arugula — In-Depth Nutrition Comparison

Compare

Significant differences between summer squash and arugula

  • Summer squash has more vitamin B6; however, arugula is richer in vitamin K, vitamin A, folate, calcium, iron, magnesium, manganese, and vitamin B5.
  • Arugula covers your daily vitamin K needs 88% more than summer squash.
  • Arugula has 3 times less vitamin B6 than summer squash. Summer squash has 0.218mg of vitamin B6, while arugula has 0.073mg.
  • Arugula has a higher glycemic index. The glycemic index of arugula is 32, while the glycemic index of summer squash is 13.

Specific food types used in this comparison are Squash, summer, all varieties, raw and Arugula, raw.

Infographic

Summer squash 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 12% 4.5% 23% 13% 17% 7.9% 16% 0.26% 23% 1.1%
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 less SodiumSodium -92.6%
Contains more MagnesiumMagnesium +176.5%
Contains more CalciumCalcium +966.7%
Contains more PotassiumPotassium +40.8%
Contains more IronIron +317.1%
Contains more CopperCopper +49%
Contains more ZincZinc +62.1%
Contains more PhosphorusPhosphorus +36.8%
Contains more ManganeseManganese +83.4%
Contains more SeleniumSelenium +50%

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 57% 3.3% 2.4% 0% 12% 33% 9.1% 9.3% 50% 0% 7.5% 22% 3.7%
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 +13.3%
Contains more Vitamin B2Vitamin B2 +65.1%
Contains more Vitamin B3Vitamin B3 +59.7%
Contains more Vitamin B6Vitamin B6 +198.6%
Contains more Vitamin AVitamin A +1090%
Contains more Vitamin EVitamin E +258.3%
Contains more Vitamin B5Vitamin B5 +181.9%
Contains more Vitamin KVitamin K +3520%
Contains more FolateFolate +234.5%
Contains more CholineCholine +128.4%
~equal in Vitamin D ~0µg
~equal in Vitamin B1 ~0.044mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Summer squash Arugula DV% diff.
Vitamin K 3µg 108.6µg 88%
Folate 29µg 97µg 17%
Calcium 15mg 160mg 15%
Iron 0.35mg 1.46mg 14%
Vitamin A 10µg 119µg 12%
Vitamin B6 0.218mg 0.073mg 11%
Magnesium 17mg 47mg 7%
Vitamin B5 0.155mg 0.437mg 6%
Manganese 0.175mg 0.321mg 6%
Vitamin B2 0.142mg 0.086mg 4%
Protein 1.21g 2.58g 3%
Copper 0.051mg 0.076mg 3%
Potassium 262mg 369mg 3%
Fiber 1.1g 1.6g 2%
Zinc 0.29mg 0.47mg 2%
Phosphorus 38mg 52mg 2%
Vitamin E 0.12mg 0.43mg 2%
Choline 6.7mg 15.3mg 2%
Polyunsaturated fat 0.089g 0.319g 2%
Vitamin C 17mg 15mg 2%
Sodium 2mg 27mg 1%
Fats 0.18g 0.66g 1%
Vitamin B3 0.487mg 0.305mg 1%
Fructose 0.95g 1%
Calories 16kcal 25kcal 0%
Carbs 3.35g 3.65g 0%
Net carbs 2.25g 2.05g N/A
Sugar 2.2g 2.05g N/A
Selenium 0.2µg 0.3µg 0%
Vitamin B1 0.048mg 0.044mg 0%
Saturated fat 0.044g 0.086g 0%
Monounsaturated fat 0.016g 0.049g 0%
Tryptophan 0.011mg 0%
Threonine 0.028mg 0%
Isoleucine 0.042mg 0%
Leucine 0.069mg 0%
Lysine 0.065mg 0%
Methionine 0.017mg 0%
Phenylalanine 0.041mg 0%
Valine 0.053mg 0%
Histidine 0.025mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
3% 95%
Protein: 1.21 g
Fats: 0.18 g
Carbs: 3.35 g
Water: 94.64 g
Other: 0.62 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 ProteinProtein +113.2%
Contains more FatsFats +266.7%
Contains more OtherOther +125.8%
~equal in Carbs ~3.65g
~equal in Water ~91.71g

Fat Type Comparison

Fat type breakdown side-by-side comparison
30% 11% 60%
Saturated fat: Sat. Fat 0.044 g
Monounsaturated fat: Mono. Fat 0.016 g
Polyunsaturated fat: Poly. Fat 0.089 g
19% 11% 70%
Saturated fat: Sat. Fat 0.086 g
Monounsaturated fat: Mono. Fat 0.049 g
Polyunsaturated fat: Poly. Fat 0.319 g
Contains less Sat. FatSaturated fat -48.8%
Contains more Mono. FatMonounsaturated fat +206.3%
Contains more Poly. FatPolyunsaturated fat +258.4%

People also compare

Summer squash
Summer squash vs Vegetable
Vegetable
Summer squash
Summer squash vs Cucumber
Cucumber
Summer squash
Summer squash vs Eggplant
Eggplant
Arugula
Arugula vs Vegetable
Vegetable
Arugula
Arugula vs Basil
Basil
Arugula
Arugula vs Spinach raw
Spinach raw

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. Summer squash - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170487/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.