Yogurt vs. Arugula — In-Depth Nutrition Comparison
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A recap on differences between yogurt and arugula
- Yogurt is higher in vitamin B12, selenium, vitamin B2, and phosphorus, yet arugula is higher in vitamin K, vitamin A, folate, iron, vitamin C, and manganese.
- Arugula covers your daily vitamin K needs 91% more than yogurt.
- The glycemic index of yogurt is lower.
Food varieties used in this article are Yogurt, Greek, plain, nonfat and Arugula, raw.
Infographic
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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 PhosphorusPhosphorus | +159.6% |
| Contains more SeleniumSelenium | +3133.3% |
| Contains more MagnesiumMagnesium | +327.3% |
| Contains more CalciumCalcium | +45.5% |
| Contains more PotassiumPotassium | +161.7% |
| Contains more IronIron | +1985.7% |
| Contains more CopperCopper | +347.1% |
| Contains less SodiumSodium | -25% |
| Contains more ManganeseManganese | +3466.7% |
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 B2Vitamin B2 | +223.3% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin AVitamin A | +11800% |
| Contains more Vitamin EVitamin E | +4200% |
| Contains more Vitamin B1Vitamin B1 | +91.3% |
| Contains more Vitamin B3Vitamin B3 | +46.6% |
| Contains more Vitamin B5Vitamin B5 | +32% |
| Contains more Vitamin B6Vitamin B6 | +15.9% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more FolateFolate | +1285.7% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +295% |
| Contains more FatsFats | +69.2% |
| Contains more OtherOther | +94.4% |
~equal in
Carbs
~3.65g
~equal in
Water
~91.71g
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -26.5% |
| Contains more Poly. FatPolyunsaturated fat | +2558.3% |
~equal in
Monounsaturated fat
~0.049g
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 Glycemic Index |
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| Lower in Cholesterol |
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in Saturated fat |
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| Lower in price |
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| Rich in vitamins |
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| Rich in minerals | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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DV% diff. |
| Vitamin K | 0µg | 108.6µg | 91% |
| Vitamin B12 | 0.75µg | 0µg | 31% |
| Folate | 7µg | 97µg | 23% |
| Iron | 0.07mg | 1.46mg | 17% |
| Selenium | 9.7µg | 0.3µg | 17% |
| Vitamin C | 0mg | 15mg | 17% |
| Protein | 10.19g | 2.58g | 15% |
| Vitamin B2 | 0.278mg | 0.086mg | 15% |
| Manganese | 0.009mg | 0.321mg | 14% |
| Vitamin A | 1µg | 119µg | 13% |
| Phosphorus | 135mg | 52mg | 12% |
| Magnesium | 11mg | 47mg | 9% |
| Potassium | 141mg | 369mg | 7% |
| Copper | 0.017mg | 0.076mg | 7% |
| Fiber | 0g | 1.6g | 6% |
| Calcium | 110mg | 160mg | 5% |
| Vitamin E | 0.01mg | 0.43mg | 3% |
| Vitamin B5 | 0.331mg | 0.437mg | 2% |
| Vitamin B1 | 0.023mg | 0.044mg | 2% |
| Polyunsaturated fat | 0.012g | 0.319g | 2% |
| Calories | 59kcal | 25kcal | 2% |
| Cholesterol | 5mg | 0mg | 2% |
| Vitamin B3 | 0.208mg | 0.305mg | 1% |
| Vitamin B6 | 0.063mg | 0.073mg | 1% |
| Fats | 0.39g | 0.66g | 0% |
| Carbs | 3.6g | 3.65g | 0% |
| Net carbs | 3.6g | 2.05g | N/A |
| Sugar | 3.24g | 2.05g | N/A |
| Zinc | 0.52mg | 0.47mg | 0% |
| Sodium | 36mg | 27mg | 0% |
| Trans fat | 0.006g | 0g | N/A |
| Choline | 15.1mg | 15.3mg | 0% |
| Saturated fat | 0.117g | 0.086g | 0% |
| Monounsaturated fat | 0.053g | 0.049g | 0% |
| Omega-3 - ALA | 0.001g | N/A | |
| Omega-6 - Linoleic acid | 0.01g | N/A |
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
17%
41%
Minerals Daily Need Coverage Score
19%
28%
Comparison summary
Which food is lower in glycemic index?
Yogurt is lower in glycemic index (difference - 13)
Which food is lower in Cholesterol?
Arugula is lower in Cholesterol (difference - 5mg)
Which food is lower in Sugar?
Arugula is lower in Sugar (difference - 1.19g)
Which food contains less Sodium?
Arugula contains less Sodium (difference - 9mg)
Which food is lower in Saturated fat?
Arugula is lower in Saturated fat (difference - 0.031g)
Which food is cheaper?
Arugula is cheaper (difference - $2.2)
Which food is richer in vitamins?
Arugula is relatively richer in vitamins
Which food is richer in minerals?
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It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.