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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

Yogurt vs Arugula 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.
Yogurt
2
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 7.9% 33% 12% 2.6% 5.7% 14% 58% 4.7% 1.2% 53%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 34% 48% 33% 55% 25% 13% 22% 3.5% 42% 1.6%
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%
~equal in Zinc ~0.47mg

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.
Yogurt
2
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 0.33% 0.2% 0% 5.8% 64% 3.9% 20% 15% 94% 0% 5.3% 8.2%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 50% 40% 8.6% 0% 11% 20% 5.7% 26% 17% 0% 272% 73% 8.3%
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%
~equal in Vitamin D ~0µg
~equal in Choline ~15.3mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Yogurt
1
10% 4% 85%
Protein: 10.19 g
Fats: 0.39 g
Carbs: 3.6 g
Water: 85.1 g
Other: 0.72 g
3% 4% 92%
Protein: 2.58 g
Fats: 0.66 g
Carbs: 3.65 g
Water: 91.71 g
Other: 1.4 g
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
Yogurt
1
64% 29% 7%
Saturated fat: Sat. Fat 0.117 g
Monounsaturated fat: Mono. Fat 0.053 g
Polyunsaturated fat: Poly. Fat 0.012 g
19% 11% 70%
Saturated fat: Sat. Fat 0.086 g
Monounsaturated fat: Mono. Fat 0.049 g
Polyunsaturated fat: Poly. Fat 0.319 g
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.
Yogurt Arugula
Lower in Glycemic Index ok
Lower in Cholesterol ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated fat ok
Lower in price ok
Rich in vitamins ok
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Yogurt Arugula 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?

ok
ok
is better in case of low diet
Yogurt Arugula
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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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%
Yogurt
41%
Arugula
Minerals Daily Need Coverage Score
19%
Yogurt
28%
Arugula

Comparison summary

Which food is lower in glycemic index?
Yogurt
Yogurt is lower in glycemic index (difference - 13)
Which food is lower in Cholesterol?
Arugula
Arugula is lower in Cholesterol (difference - 5mg)
Which food is lower in Sugar?
Arugula
Arugula is lower in Sugar (difference - 1.19g)
Which food contains less Sodium?
Arugula
Arugula contains less Sodium (difference - 9mg)
Which food is lower in Saturated fat?
Arugula
Arugula is lower in Saturated fat (difference - 0.031g)
Which food is cheaper?
Arugula
Arugula is cheaper (difference - $2.2)
Which food is richer in vitamins?
Arugula
Arugula is relatively richer in vitamins
Which food is richer in minerals?
?
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.

References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Yogurt - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170894/nutrients
  2. Arugula - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169387/nutrients

All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.