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Sweet potato leaves vs. Arugula — In-Depth Nutrition Comparison

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The main differences between Sweet potato leaves and Arugula

  • Sweet potato leaves are richer in Vitamin K, Vitamin B2, Fiber, Vitamin B1, Vitamin B6, Vitamin A RAE, Magnesium, and Vitamin B3, yet Arugula is richer in Calcium, and Iron.
  • Daily need coverage for Vitamin K from Sweet potato leaves is 161% higher.
  • Sweet potato leaves contain 4 times more Vitamin B2 than Arugula. Sweet potato leaves contain 0.345mg of Vitamin B2, while Arugula contains 0.086mg.

Food types used in this article are Sweet potato leaves, raw and Arugula, raw.

Infographic

Sweet potato leaves vs Arugula 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 50% 23% 45% 36% 0% 0% 35% 0.78% 0% 4.9%
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 MagnesiumMagnesium +48.9%
Contains more PotassiumPotassium +37.7%
Contains more PhosphorusPhosphorus +55.8%
Contains less SodiumSodium -77.8%
Contains more SeleniumSelenium +200%
Contains more CalciumCalcium +105.1%
Contains more IronIron +50.5%

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 37% 227% 0% 0% 39% 80% 21% 14% 44% 0% 756% 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% 142% 8.6% 0% 11% 20% 5.7% 26% 17% 0% 272% 73% 8.3%
Contains more Vitamin AVitamin A +59.2%
Contains more Vitamin B1Vitamin B1 +254.5%
Contains more Vitamin B2Vitamin B2 +301.2%
Contains more Vitamin B3Vitamin B3 +270.5%
Contains more Vitamin B6Vitamin B6 +160.3%
Contains more Vitamin KVitamin K +178.3%
Contains more Vitamin CVitamin C +36.4%
Contains more Vitamin B5Vitamin B5 +94.2%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
2% 9% 87%
Protein: 2.49 g
Fats: 0.51 g
Carbs: 8.82 g
Water: 86.81 g
Other: 1.37 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 +141.6%
Contains more FatsFats +29.4%
~equal in Protein ~2.58g
~equal in Water ~91.71g
~equal in Other ~1.4g

Fat Type Comparison

Fat type breakdown side-by-side comparison
31% 6% 64%
Saturated Fat: Sat. Fat 0.111 g
Monounsaturated Fat: Mono. Fat 0.02 g
Polyunsaturated fat: Poly. Fat 0.228 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 -22.5%
Contains more Mono. FatMonounsaturated Fat +145%
Contains more Poly. FatPolyunsaturated fat +39.9%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Sweet potato leaves Arugula Opinion
Calories 42kcal 25kcal Sweet potato leaves
Protein 2.49g 2.58g Arugula
Fats 0.51g 0.66g Arugula
Vitamin C 11mg 15mg Arugula
Net carbs 3.52g 2.05g Sweet potato leaves
Carbs 8.82g 3.65g Sweet potato leaves
Magnesium 70mg 47mg Sweet potato leaves
Calcium 78mg 160mg Arugula
Potassium 508mg 369mg Sweet potato leaves
Iron 0.97mg 1.46mg Arugula
Sugar 2.05g Sweet potato leaves
Fiber 5.3g 1.6g Sweet potato leaves
Copper 0.076mg Arugula
Zinc 0.47mg Arugula
Phosphorus 81mg 52mg Sweet potato leaves
Sodium 6mg 27mg Sweet potato leaves
Vitamin A 3778IU 2373IU Sweet potato leaves
Vitamin A RAE 189µg 119µg Sweet potato leaves
Vitamin E 0.43mg Arugula
Manganese 0.321mg Arugula
Selenium 0.9µg 0.3µg Sweet potato leaves
Vitamin B1 0.156mg 0.044mg Sweet potato leaves
Vitamin B2 0.345mg 0.086mg Sweet potato leaves
Vitamin B3 1.13mg 0.305mg Sweet potato leaves
Vitamin B5 0.225mg 0.437mg Arugula
Vitamin B6 0.19mg 0.073mg Sweet potato leaves
Vitamin K 302.2µg 108.6µg Sweet potato leaves
Folate 97µg Arugula
Choline 15.3mg Arugula
Saturated Fat 0.111g 0.086g Arugula
Monounsaturated Fat 0.02g 0.049g Arugula
Polyunsaturated fat 0.228g 0.319g Arugula
Tryptophan 0.035mg Sweet potato leaves
Lysine 0.228mg Sweet potato leaves
Methionine 0.086mg Sweet potato leaves

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Sweet potato leaves Arugula
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
94%
Sweet potato leaves
49%
Arugula
Minerals Daily Need Coverage Score
20%
Sweet potato leaves
28%
Arugula

Comparison summary

Which food is lower in Sugar?
Sweet potato leaves
Sweet potato leaves is lower in Sugar (difference - 2.05g)
Which food contains less Sodium?
Sweet potato leaves
Sweet potato leaves contains less Sodium (difference - 21mg)
Which food is lower in glycemic index?
Sweet potato leaves
Sweet potato leaves is lower in glycemic index (difference - 32)
Which food is cheaper?
Sweet potato leaves
Sweet potato leaves is cheaper (difference - $0.4)
Which food is lower in Saturated Fat?
Arugula
Arugula is lower in Saturated Fat (difference - 0.025g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Sweet potato leaves - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169303/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.