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

Khorasan wheat vs. Arugula — In-Depth Nutrition Comparison

Compare

What are the differences between khorasan wheat and arugula?

  • Khorasan wheat is higher in selenium, manganese, copper, phosphorus, vitamin B1, fiber, vitamin B3, and zinc; however, arugula is richer in vitamin K and vitamin A.
  • Khorasan wheat's daily need coverage for selenium is 148% more.
  • Arugula contains 21 times less vitamin B3 than khorasan wheat. Khorasan wheat contains 6.375mg of vitamin B3, while arugula contains 0.305mg.

We used Wheat, KAMUT khorasan, uncooked and Arugula, raw types in this article.

Infographic

Khorasan 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 93% 6.6% 36% 141% 169% 100% 156% 0.65% 357% 445%
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 +176.6%
Contains more IronIron +158.2%
Contains more CopperCopper +565.8%
Contains more ZincZinc +683%
Contains more PhosphorusPhosphorus +600%
Contains less SodiumSodium -81.5%
Contains more ManganeseManganese +752%
Contains more SeleniumSelenium +27066.7%
Contains more CalciumCalcium +627.3%
~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 0% 0.33% 12% 0% 142% 42% 120% 57% 60% 0% 4.5% 0% 14%
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 EVitamin E +41.9%
Contains more Vitamin B1Vitamin B1 +1186.4%
Contains more Vitamin B2Vitamin B2 +114%
Contains more Vitamin B3Vitamin B3 +1990.2%
Contains more Vitamin B5Vitamin B5 +117.2%
Contains more Vitamin B6Vitamin B6 +254.8%
Contains more CholineCholine +68.6%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +11800%
Contains more Vitamin KVitamin K +5933.3%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Khorasan wheat Arugula DV% diff.
Selenium 81.5µg 0.3µg 148%
Manganese 2.735mg 0.321mg 105%
Vitamin K 1.8µg 108.6µg 89%
Copper 0.506mg 0.076mg 48%
Phosphorus 364mg 52mg 45%
Vitamin B1 0.566mg 0.044mg 44%
Vitamin B3 6.375mg 0.305mg 38%
Fiber 11.1g 1.6g 38%
Iron 3.77mg 1.46mg 29%
Zinc 3.68mg 0.47mg 29%
Folate 97µg 24%
Protein 14.54g 2.58g 24%
Carbs 70.58g 3.65g 22%
Starch 52.41g 22%
Magnesium 130mg 47mg 20%
Vitamin C 0mg 15mg 17%
Calories 337kcal 25kcal 16%
Calcium 22mg 160mg 14%
Vitamin B6 0.259mg 0.073mg 14%
Vitamin A 1µg 119µg 13%
Vitamin B5 0.949mg 0.437mg 10%
Vitamin B2 0.184mg 0.086mg 8%
Fats 2.13g 0.66g 2%
Choline 25.8mg 15.3mg 2%
Polyunsaturated fat 0.621g 0.319g 2%
Vitamin E 0.61mg 0.43mg 1%
Sodium 5mg 27mg 1%
Potassium 403mg 369mg 1%
Saturated fat 0.196g 0.086g 1%
Net carbs 59.48g 2.05g N/A
Sugar 7.84g 2.05g N/A
Trans fat 0.005g 0g N/A
Monounsaturated fat 0.213g 0.049g 0%
Tryptophan 0.13mg 0%
Threonine 0.442mg 0%
Isoleucine 0.566mg 0%
Leucine 1.112mg 0%
Lysine 0.416mg 0%
Methionine 0.251mg 0%
Phenylalanine 0.772mg 0%
Valine 0.687mg 0%
Histidine 0.379mg 0%
Fructose 0.11g 0%
Omega-3 - ALA 0.048g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
15% 2% 71% 11% 2%
Protein: 14.54 g
Fats: 2.13 g
Carbs: 70.58 g
Water: 11.07 g
Other: 1.68 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 +463.6%
Contains more FatsFats +222.7%
Contains more CarbsCarbs +1833.7%
Contains more OtherOther +20%
Contains more WaterWater +728.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
19% 21% 60%
Saturated fat: Sat. Fat 0.196 g
Monounsaturated fat: Mono. Fat 0.213 g
Polyunsaturated fat: Poly. Fat 0.621 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 more Mono. FatMonounsaturated fat +334.7%
Contains more Poly. FatPolyunsaturated fat +94.7%
Contains less Sat. FatSaturated fat -56.1%

People also compare

Khorasan wheat
Khorasan wheat vs Spelt
Spelt
Khorasan wheat
Khorasan wheat vs Teff
Teff
Khorasan wheat
Khorasan wheat vs Spaghetti
Spaghetti
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. Khorasan wheat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169743/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.