Flour vs. Arugula — In-Depth Nutrition Comparison
Compare
Significant differences between flour and arugula
- Flour has more vitamin B1, selenium, iron, vitamin B3, vitamin B2, folate, and manganese; however, arugula is richer in vitamin K, vitamin A, and vitamin C.
- Arugula covers your daily vitamin K needs 90% more than flour.
- Arugula has 113 times less selenium than flour. Flour has 33.9µg of selenium, while arugula has 0.3µg.
- Flour has a higher glycemic index. The glycemic index of flour is 72, while the glycemic index of arugula is 32.
Specific food types used in this comparison are Wheat flour, white, all-purpose, enriched, bleached and Arugula, raw.
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.
| Contains more IronIron | +217.8% |
| Contains more CopperCopper | +89.5% |
| Contains more ZincZinc | +48.9% |
| Contains more PhosphorusPhosphorus | +107.7% |
| Contains less SodiumSodium | -92.6% |
| Contains more ManganeseManganese | +112.5% |
| Contains more SeleniumSelenium | +11200% |
| Contains more MagnesiumMagnesium | +113.6% |
| Contains more CalciumCalcium | +966.7% |
| Contains more PotassiumPotassium | +244.9% |
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 | +1684.1% |
| Contains more Vitamin B2Vitamin B2 | +474.4% |
| Contains more Vitamin B3Vitamin B3 | +1835.7% |
| Contains more FolateFolate | +88.7% |
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin EVitamin E | +616.7% |
| Contains more Vitamin B6Vitamin B6 | +65.9% |
| Contains more Vitamin KVitamin K | +36100% |
| Contains more CholineCholine | +47.1% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin K | 0.3µg | 108.6µg | 90% |
| Vitamin B1 | 0.785mg | 0.044mg | 62% |
| Selenium | 33.9µg | 0.3µg | 61% |
| Iron | 4.64mg | 1.46mg | 40% |
| Vitamin B3 | 5.904mg | 0.305mg | 35% |
| Vitamin B2 | 0.494mg | 0.086mg | 31% |
| Carbs | 76.31g | 3.65g | 24% |
| Folate | 183µg | 97µg | 22% |
| Calories | 364kcal | 25kcal | 17% |
| Vitamin C | 0mg | 15mg | 17% |
| Protein | 10.33g | 2.58g | 16% |
| Manganese | 0.682mg | 0.321mg | 16% |
| Calcium | 15mg | 160mg | 15% |
| Vitamin A | 0µg | 119µg | 13% |
| Potassium | 107mg | 369mg | 8% |
| Copper | 0.144mg | 0.076mg | 8% |
| Phosphorus | 108mg | 52mg | 8% |
| Magnesium | 22mg | 47mg | 6% |
| Fiber | 2.7g | 1.6g | 4% |
| Vitamin B6 | 0.044mg | 0.073mg | 2% |
| Vitamin E | 0.06mg | 0.43mg | 2% |
| Zinc | 0.7mg | 0.47mg | 2% |
| Sodium | 2mg | 27mg | 1% |
| Choline | 10.4mg | 15.3mg | 1% |
| Polyunsaturated fat | 0.413g | 0.319g | 1% |
| Fats | 0.98g | 0.66g | 0% |
| Net carbs | 73.61g | 2.05g | N/A |
| Sugar | 0.27g | 2.05g | N/A |
| Vitamin B5 | 0.438mg | 0.437mg | 0% |
| Saturated fat | 0.155g | 0.086g | 0% |
| Monounsaturated fat | 0.087g | 0.049g | 0% |
| Tryptophan | 0.127mg | 0% | |
| Threonine | 0.281mg | 0% | |
| Isoleucine | 0.357mg | 0% | |
| Leucine | 0.71mg | 0% | |
| Lysine | 0.228mg | 0% | |
| Methionine | 0.183mg | 0% | |
| Phenylalanine | 0.52mg | 0% | |
| Valine | 0.415mg | 0% | |
| Histidine | 0.23mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +300.4% |
| Contains more FatsFats | +48.5% |
| Contains more CarbsCarbs | +1990.7% |
| Contains more WaterWater | +669.4% |
| Contains more OtherOther | +204.3% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated fat | +77.6% |
| Contains more Poly. FatPolyunsaturated fat | +29.5% |
| Contains less Sat. FatSaturated fat | -44.5% |
