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  6. Sweet potato vs. Arugula

Sweet potato vs. Arugula — In-Depth Nutrition Comparison

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What are the main differences between sweet potato and arugula?

  • Sweet potato is richer in vitamin A, vitamin B6, copper, vitamin B5, and fiber, while arugula is higher in vitamin K, folate, vitamin C, calcium, and iron.
  • Sweet potato's daily need coverage for vitamin A is 236% higher.
  • Arugula has 3 times less vitamin B6 than sweet potato. Sweet potato has 0.209mg of vitamin B6, while arugula has 0.073mg.
  • Sweet potato has a higher glycemic index (70) than arugula (32).

We used Sweet potato, raw, unprepared and Arugula, raw types in this comparison.

Infographic

Sweet potato 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 18% 9% 30% 23% 50% 8.2% 20% 7.2% 34% 3.3%
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 CopperCopper +98.7%
Contains more SeleniumSelenium +100%
Contains more MagnesiumMagnesium +88%
Contains more CalciumCalcium +433.3%
Contains more IronIron +139.3%
Contains more ZincZinc +56.7%
Contains more PhosphorusPhosphorus +10.6%
Contains less SodiumSodium -50.9%
Contains more ManganeseManganese +24.4%
~equal in Potassium ~369mg

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 8% 236% 5.2% 0% 20% 14% 10% 48% 48% 0% 4.5% 8.3% 6.7%
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 AVitamin A +495.8%
Contains more Vitamin B1Vitamin B1 +77.3%
Contains more Vitamin B3Vitamin B3 +82.6%
Contains more Vitamin B5Vitamin B5 +83.1%
Contains more Vitamin B6Vitamin B6 +186.3%
Contains more Vitamin CVitamin C +525%
Contains more Vitamin EVitamin E +65.4%
Contains more Vitamin B2Vitamin B2 +41%
Contains more Vitamin KVitamin K +5933.3%
Contains more FolateFolate +781.8%
Contains more CholineCholine +24.4%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Sweet potato Arugula DV% diff.
Vitamin K 1.8µg 108.6µg 89%
Vitamin A 709µg 119µg 66%
Folate 11µg 97µg 22%
Vitamin C 2.4mg 15mg 14%
Calcium 30mg 160mg 13%
Iron 0.61mg 1.46mg 11%
Vitamin B6 0.209mg 0.073mg 10%
Copper 0.151mg 0.076mg 8%
Vitamin B5 0.8mg 0.437mg 7%
Fiber 3g 1.6g 6%
Carbs 20.12g 3.65g 5%
Magnesium 25mg 47mg 5%
Starch 12.65g 5%
Calories 86kcal 25kcal 3%
Manganese 0.258mg 0.321mg 3%
Vitamin B1 0.078mg 0.044mg 3%
Polyunsaturated fat 0.014g 0.319g 2%
Zinc 0.3mg 0.47mg 2%
Protein 1.57g 2.58g 2%
Vitamin B2 0.061mg 0.086mg 2%
Vitamin B3 0.557mg 0.305mg 2%
Sodium 55mg 27mg 1%
Fats 0.05g 0.66g 1%
Phosphorus 47mg 52mg 1%
Choline 12.3mg 15.3mg 1%
Fructose 0.7g 1%
Potassium 337mg 369mg 1%
Selenium 0.6µg 0.3µg 1%
Vitamin E 0.26mg 0.43mg 1%
Net carbs 17.12g 2.05g N/A
Sugar 4.18g 2.05g N/A
Saturated fat 0.018g 0.086g 0%
Monounsaturated fat 0.001g 0.049g 0%
Tryptophan 0.031mg 0%
Threonine 0.083mg 0%
Isoleucine 0.055mg 0%
Leucine 0.092mg 0%
Lysine 0.066mg 0%
Methionine 0.029mg 0%
Phenylalanine 0.089mg 0%
Valine 0.086mg 0%
Histidine 0.031mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
20% 77%
Protein: 1.57 g
Fats: 0.05 g
Carbs: 20.12 g
Water: 77.28 g
Other: 0.98 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 +451.2%
Contains more ProteinProtein +64.3%
Contains more FatsFats +1220%
Contains more WaterWater +18.7%
Contains more OtherOther +42.9%

Fat Type Comparison

Fat type breakdown side-by-side comparison
55% 3% 42%
Saturated fat: Sat. Fat 0.018 g
Monounsaturated fat: Mono. Fat 0.001 g
Polyunsaturated fat: Poly. Fat 0.014 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 -79.1%
Contains more Mono. FatMonounsaturated fat +4800%
Contains more Poly. FatPolyunsaturated fat +2178.6%

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 - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168482/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.