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  6. Wheat vs. Arugula

Wheat vs. Arugula — In-Depth Nutrition Comparison

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A recap on differences between Wheat and Arugula

  • Wheat is higher than Arugula in Selenium, Manganese, Phosphorus, Copper, Vitamin B3, Zinc, Vitamin B1, Vitamin B6, Iron, and Magnesium.
  • Wheat covers your daily Selenium needs 162% more than Arugula.
  • Wheat contains 22 times more Vitamin B3 than Arugula. While Wheat contains 6.738mg of Vitamin B3, Arugula contains only 0.305mg.

Food varieties used in this article are Wheat, durum and Arugula, raw.

Infographic

Wheat 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.
Wheat
Wheat
9
:
1
Arugula
Arugula
Contains more Iron +141.1%
Contains more Magnesium +206.4%
Contains more Phosphorus +876.9%
Contains more Potassium +16.8%
Contains less Sodium -92.6%
Contains more Zinc +785.1%
Contains more Copper +627.6%
Contains more Manganese +838.3%
Contains more Selenium +29700%
Contains more Calcium +370.6%
Wheat
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 11% 132% 103% 218% 39% 1% 114% 185% 393% 488%
Arugula
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 48% 55% 34% 23% 33% 4% 13% 26% 42% 2%
Contains more Iron +141.1%
Contains more Magnesium +206.4%
Contains more Phosphorus +876.9%
Contains more Potassium +16.8%
Contains less Sodium -92.6%
Contains more Zinc +785.1%
Contains more Copper +627.6%
Contains more Manganese +838.3%
Contains more Selenium +29700%
Contains more Calcium +370.6%

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.
Wheat
Wheat
5
:
5
Arugula
Arugula
Contains more Vitamin B1 +852.3%
Contains more Vitamin B2 +40.7%
Contains more Vitamin B3 +2109.2%
Contains more Vitamin B5 +114%
Contains more Vitamin B6 +474%
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Folate +125.6%
Wheat
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 0% 0% 0% 105% 28% 127% 57% 97% 33% 0% 0%
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 +852.3%
Contains more Vitamin B2 +40.7%
Contains more Vitamin B3 +2109.2%
Contains more Vitamin B5 +114%
Contains more Vitamin B6 +474%
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Folate +125.6%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Wheat
Wheat
4
:
1
Arugula
Arugula
Contains more Protein +430.2%
Contains more Fats +274.2%
Contains more Carbs +1848.8%
Contains more Other +27.1%
Contains more Water +738.3%
Wheat
14% 2% 71% 11% 2%
Protein: 13.68 g
Fats: 2.47 g
Carbs: 71.13 g
Water: 10.94 g
Other: 1.78 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 +430.2%
Contains more Fats +274.2%
Contains more Carbs +1848.8%
Contains more Other +27.1%
Contains more Water +738.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Wheat
Wheat
2
:
1
Arugula
Arugula
Contains more Monounsaturated Fat +602%
Contains more Polyunsaturated fat +206.6%
Contains less Saturated Fat -81.1%
Wheat
26% 19% 55%
Saturated Fat: 0.454 g
Monounsaturated Fat: 0.344 g
Polyunsaturated fat: 0.978 g
Arugula
19% 11% 70%
Saturated Fat: 0.086 g
Monounsaturated Fat: 0.049 g
Polyunsaturated fat: 0.319 g
Contains more Monounsaturated Fat +602%
Contains more Polyunsaturated fat +206.6%
Contains less Saturated Fat -81.1%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Wheat Arugula Opinion
Net carbs 71.13g 2.05g Wheat
Protein 13.68g 2.58g Wheat
Fats 2.47g 0.66g Wheat
Carbs 71.13g 3.65g Wheat
Calories 339kcal 25kcal Wheat
Sugar 2.05g Wheat
Fiber 1.6g Arugula
Calcium 34mg 160mg Arugula
Iron 3.52mg 1.46mg Wheat
Magnesium 144mg 47mg Wheat
Phosphorus 508mg 52mg Wheat
Potassium 431mg 369mg Wheat
Sodium 2mg 27mg Wheat
Zinc 4.16mg 0.47mg Wheat
Copper 0.553mg 0.076mg Wheat
Manganese 3.012mg 0.321mg Wheat
Selenium 89.4µg 0.3µg Wheat
Vitamin A 0IU 2373IU Arugula
Vitamin A RAE 0µg 119µg Arugula
Vitamin E 0.43mg Arugula
Vitamin C 0mg 15mg Arugula
Vitamin B1 0.419mg 0.044mg Wheat
Vitamin B2 0.121mg 0.086mg Wheat
Vitamin B3 6.738mg 0.305mg Wheat
Vitamin B5 0.935mg 0.437mg Wheat
Vitamin B6 0.419mg 0.073mg Wheat
Folate 43µg 97µg Arugula
Vitamin K 108.6µg Arugula
Tryptophan 0.176mg Wheat
Threonine 0.366mg Wheat
Isoleucine 0.533mg Wheat
Leucine 0.934mg Wheat
Lysine 0.303mg Wheat
Methionine 0.221mg Wheat
Phenylalanine 0.681mg Wheat
Valine 0.594mg Wheat
Histidine 0.322mg Wheat
Saturated Fat 0.454g 0.086g Arugula
Monounsaturated Fat 0.344g 0.049g Wheat
Polyunsaturated fat 0.978g 0.319g Wheat

Which food is preferable for your diet?

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

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
37%
Wheat
52%
Arugula
Minerals Daily Need Coverage Score
168%
Wheat
28%
Arugula

Comparison summary

Which food is lower in Sugar?
Wheat
Wheat is lower in Sugar (difference - 2.05g)
Which food contains less Sodium?
Wheat
Wheat contains less Sodium (difference - 25mg)
Which food is richer in minerals?
Wheat
Wheat is relatively richer in minerals
Which food is lower in Saturated Fat?
Arugula
Arugula is lower in Saturated Fat (difference - 0.368g)
Which food is lower in glycemic index?
Arugula
Arugula is lower in glycemic index (difference - 18)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is cheaper?
?
The foods are relatively equal in price ($0.4)
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. Wheat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169721/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.