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 folate, calcium, and potassium.
- 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% |
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% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sodium |
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| Lower in Saturated fat |
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| Rich in minerals |
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| Lower in Sugar |
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| Lower in Glycemic Index |
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| Rich in vitamins |
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| Lower in Cholesterol | Equal | ||
| Lower in price | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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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% |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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
8%
41%
Minerals Daily Need Coverage Score
61%
28%
Comparison summary
Which food contains less Sodium?
Wheat contains less Sodium (difference - 19mg)
Which food is lower in Saturated fat?
Wheat is lower in Saturated fat (difference - 0.009g)
Which food is richer in minerals?
Wheat is relatively richer in minerals
Which food is lower in Sugar?
Arugula is lower in Sugar (difference - 1.02g)
Which food is lower in glycemic index?
Arugula is lower in glycemic index (difference - 18)
Which food is richer in vitamins?
Arugula is relatively richer in vitamins
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)
Which food is cheaper?
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The foods are relatively equal in price ($0.4)