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.
| 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% |
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.
| 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% |
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% |
| Potassium | 164mg | 369mg | 6% |
| Protein | 5.71g | 2.58g | 6% |
| Calories | 132kcal | 25kcal | 5% |
| Vitamin B2 | 0.03mg | 0.086mg | 4% |
| Vitamin B1 | 0.095mg | 0.044mg | 4% |
| Iron | 1.76mg | 1.46mg | 4% |
| Choline | 15.3mg | 3% | |
| Vitamin E | 0.24mg | 0.43mg | 1% |
| Polyunsaturated fat | 0.243g | 0.319g | 1% |
| Sodium | 8mg | 27mg | 1% |
| 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% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +121.3% |
| Contains more FatsFats | +25.8% |
| Contains more CarbsCarbs | +656.2% |
| Contains more WaterWater | +40.7% |
| Contains more OtherOther | +105.9% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -10.5% |
| Contains more Mono. FatMonounsaturated fat | +71.4% |
| Contains more Poly. FatPolyunsaturated fat | +31.3% |
