Yam vs. Arugula — In-Depth Nutrition Comparison
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Significant differences between yam and arugula
- Yam has more vitamin B6, potassium, copper, and fiber; however, arugula is richer in vitamin K, vitamin A, folate, calcium, iron, and magnesium.
- Arugula covers your daily vitamin K needs 89% more than yam.
- Arugula has 4 times less vitamin B6 than yam. Yam has 0.293mg of vitamin B6, while arugula has 0.073mg.
- Yam has a higher glycemic index. The glycemic index of yam is 51, while the glycemic index of arugula is 32.
Specific food types used in this comparison are Yam, raw and Arugula, raw.
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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 PotassiumPotassium | +121.1% |
| Contains more CopperCopper | +134.2% |
| Contains less SodiumSodium | -66.7% |
| Contains more ManganeseManganese | +23.7% |
| Contains more SeleniumSelenium | +133.3% |
| Contains more MagnesiumMagnesium | +123.8% |
| Contains more CalciumCalcium | +841.2% |
| Contains more IronIron | +170.4% |
| Contains more ZincZinc | +95.8% |
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 CVitamin C | +14% |
| Contains more Vitamin B1Vitamin B1 | +154.5% |
| Contains more Vitamin B3Vitamin B3 | +81% |
| Contains more Vitamin B6Vitamin B6 | +301.4% |
| Contains more Vitamin AVitamin A | +1600% |
| Contains more Vitamin EVitamin E | +22.9% |
| Contains more Vitamin B2Vitamin B2 | +168.8% |
| Contains more Vitamin B5Vitamin B5 | +39.2% |
| Contains more Vitamin KVitamin K | +4621.7% |
| Contains more FolateFolate | +321.7% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin K | 2.3µg | 108.6µg | 89% |
| Folate | 23µg | 97µg | 19% |
| Vitamin B6 | 0.293mg | 0.073mg | 17% |
| Calcium | 17mg | 160mg | 14% |
| Potassium | 816mg | 369mg | 13% |
| Iron | 0.54mg | 1.46mg | 12% |
| Vitamin A | 7µg | 119µg | 12% |
| Copper | 0.178mg | 0.076mg | 11% |
| Fiber | 4.1g | 1.6g | 10% |
| Carbs | 27.88g | 3.65g | 8% |
| Vitamin B1 | 0.112mg | 0.044mg | 6% |
| Magnesium | 21mg | 47mg | 6% |
| Calories | 118kcal | 25kcal | 5% |
| Vitamin B2 | 0.032mg | 0.086mg | 4% |
| Manganese | 0.397mg | 0.321mg | 3% |
| Zinc | 0.24mg | 0.47mg | 2% |
| Polyunsaturated fat | 0.076g | 0.319g | 2% |
| Vitamin C | 17.1mg | 15mg | 2% |
| Vitamin B5 | 0.314mg | 0.437mg | 2% |
| Vitamin B3 | 0.552mg | 0.305mg | 2% |
| Protein | 1.53g | 2.58g | 2% |
| Fats | 0.17g | 0.66g | 1% |
| Selenium | 0.7µg | 0.3µg | 1% |
| Vitamin E | 0.35mg | 0.43mg | 1% |
| Sodium | 9mg | 27mg | 1% |
| Net carbs | 23.78g | 2.05g | N/A |
| Sugar | 0.5g | 2.05g | N/A |
| Phosphorus | 55mg | 52mg | 0% |
| Choline | 16.5mg | 15.3mg | 0% |
| Saturated fat | 0.037g | 0.086g | 0% |
| Monounsaturated fat | 0.006g | 0.049g | 0% |
| Tryptophan | 0.012mg | 0% | |
| Threonine | 0.054mg | 0% | |
| Isoleucine | 0.052mg | 0% | |
| Leucine | 0.096mg | 0% | |
| Lysine | 0.059mg | 0% | |
| Methionine | 0.021mg | 0% | |
| Phenylalanine | 0.071mg | 0% | |
| Valine | 0.062mg | 0% | |
| Histidine | 0.034mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more CarbsCarbs | +663.8% |
| Contains more ProteinProtein | +68.6% |
| Contains more FatsFats | +288.2% |
| Contains more WaterWater | +31.8% |
| Contains more OtherOther | +70.7% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -57% |
| Contains more Mono. FatMonounsaturated fat | +716.7% |
| Contains more Poly. FatPolyunsaturated fat | +319.7% |