Wheat vs. Arugula — In-Depth Nutrition Comparison

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How are wheat and arugula different?

Wheat has more selenium, manganese, copper, phosphorus, vitamin B3, zinc, and fiber; however, arugula is richer in vitamin A, folate, and calcium.
Wheat covers your daily need for selenium, 57% more than arugula.
Wheat has 8 times more vitamin B3 than arugula. Wheat has 2.305mg of vitamin B3, while arugula has 0.305mg.
Wheat has a higher glycemic index. The glycemic index of wheat is 50, while the glycemic index of arugula is 32.

Wheat, KAMUT khorasan, cooked and Arugula, raw types were used in this article.

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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.

Wheat

Arugula

Contains more IronIron	+20.5%
Contains more CopperCopper	+172.4%
Contains more ZincZinc	+291.5%
Contains more PhosphorusPhosphorus	+182.7%
Contains less SodiumSodium	-70.4%
Contains more ManganeseManganese	+220.9%
Contains more SeleniumSelenium	+10533.3%

Contains more CalciumCalcium	+1677.8%
Contains more PotassiumPotassium	+125%

~equal in Magnesium ~47mg

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

Arugula

Contains more Vitamin B1Vitamin B1	+115.9%
Contains more Vitamin B3Vitamin B3	+655.7%

Contains more Vitamin EVitamin E	+79.2%
Contains more Vitamin B2Vitamin B2	+186.7%
Contains more FolateFolate	+781.8%

~equal in Vitamin D ~0µg

~equal in Vitamin B6 ~0.073mg

~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Vitamin K		108.6µg	91%
Selenium	31.9µg	0.3µg	57%
Manganese	1.03mg	0.321mg	31%
Folate	11µg	97µg	22%
Vitamin C		15mg	17%
Calcium	9mg	160mg	15%
Copper	0.207mg	0.076mg	15%
Phosphorus	147mg	52mg	14%
Vitamin A		119µg	13%
Vitamin B3	2.305mg	0.305mg	13%
Zinc	1.84mg	0.47mg	12%
Fiber	4.3g	1.6g	11%
Vitamin B5		0.437mg	9%
Carbs	27.6g	3.65g	8%
Protein	5.71g	2.58g	6%
Potassium	164mg	369mg	6%
Calories	132kcal	25kcal	5%
Iron	1.76mg	1.46mg	4%
Vitamin B1	0.095mg	0.044mg	4%
Vitamin B2	0.03mg	0.086mg	4%
Choline		15.3mg	3%
Sodium	8mg	27mg	1%
Vitamin E	0.24mg	0.43mg	1%
Polyunsaturated fat	0.243g	0.319g	1%
Protein per 100 calories	4.3g	10g	N/A
Calories per 10 g protein	231kcal	97kcal	N/A
Weight per 100 calories	76g	400g	N/A
Fats	0.83g	0.66g	0%
Net carbs	23.3g	2.05g	N/A
Magnesium	48mg	47mg	0%
Sugar	3.07g	2.05g	N/A
Vitamin B6	0.07mg	0.073mg	0%
Trans fat	0.002g	0g	N/A
Saturated fat	0.077g	0.086g	0%
Monounsaturated fat	0.084g	0.049g	0%
Tryptophan	0.051mg		0%
Threonine	0.172mg		0%
Isoleucine	0.22mg		0%
Leucine	0.432mg		0%
Lysine	0.161mg		0%
Methionine	0.097mg		0%
Phenylalanine	0.3mg		0%
Valine	0.267mg		0%
Histidine	0.147mg		0%