Zucchini vs. Arugula — In-Depth Nutrition Comparison
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What are the main differences between zucchini and arugula?
- Zucchini is richer in vitamin B6, while arugula is higher in vitamin K, vitamin A, folate, calcium, iron, magnesium, and manganese.
- Arugula's daily need coverage for vitamin K is 87% higher.
- Arugula has 2 times less vitamin B6 than zucchini. Zucchini has 0.163mg of vitamin B6, while arugula has 0.073mg.
- Arugula has a higher glycemic index (32) than zucchini (15).
We used Squash, summer, zucchini, includes skin, raw and Arugula, raw types in this comparison.
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 less SodiumSodium | -70.4% |
| Contains more MagnesiumMagnesium | +161.1% |
| Contains more CalciumCalcium | +900% |
| Contains more PotassiumPotassium | +41.4% |
| Contains more IronIron | +294.6% |
| Contains more CopperCopper | +43.4% |
| Contains more ZincZinc | +46.9% |
| Contains more PhosphorusPhosphorus | +36.8% |
| Contains more ManganeseManganese | +81.4% |
| Contains more SeleniumSelenium | +50% |
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 | +19.3% |
| Contains more Vitamin B3Vitamin B3 | +47.9% |
| Contains more Vitamin B6Vitamin B6 | +123.3% |
| Contains more Vitamin AVitamin A | +1090% |
| Contains more Vitamin EVitamin E | +258.3% |
| Contains more Vitamin B5Vitamin B5 | +114.2% |
| Contains more Vitamin KVitamin K | +2425.6% |
| Contains more FolateFolate | +304.2% |
| Contains more CholineCholine | +61.1% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin K | 4.3µg | 108.6µg | 87% |
| Folate | 24µg | 97µg | 18% |
| Calcium | 16mg | 160mg | 14% |
| Iron | 0.37mg | 1.46mg | 14% |
| Vitamin A | 10µg | 119µg | 12% |
| Vitamin B6 | 0.163mg | 0.073mg | 7% |
| Magnesium | 18mg | 47mg | 7% |
| Manganese | 0.177mg | 0.321mg | 6% |
| Vitamin B5 | 0.204mg | 0.437mg | 5% |
| Protein | 1.21g | 2.58g | 3% |
| Copper | 0.053mg | 0.076mg | 3% |
| Potassium | 261mg | 369mg | 3% |
| Vitamin C | 17.9mg | 15mg | 3% |
| Fiber | 1g | 1.6g | 2% |
| Phosphorus | 38mg | 52mg | 2% |
| Vitamin E | 0.12mg | 0.43mg | 2% |
| Polyunsaturated fat | 0.091g | 0.319g | 2% |
| Fructose | 1.38g | 2% | |
| Choline | 9.5mg | 15.3mg | 1% |
| Zinc | 0.32mg | 0.47mg | 1% |
| Sodium | 8mg | 27mg | 1% |
| Fats | 0.32g | 0.66g | 1% |
| Vitamin B3 | 0.451mg | 0.305mg | 1% |
| Vitamin B2 | 0.094mg | 0.086mg | 1% |
| Calories | 17kcal | 25kcal | 0% |
| Net carbs | 2.11g | 2.05g | N/A |
| Carbs | 3.11g | 3.65g | 0% |
| Sugar | 2.5g | 2.05g | N/A |
| Selenium | 0.2µg | 0.3µg | 0% |
| Vitamin B1 | 0.045mg | 0.044mg | 0% |
| Saturated fat | 0.084g | 0.086g | 0% |
| Monounsaturated fat | 0.011g | 0.049g | 0% |
| Tryptophan | 0.01mg | 0% | |
| Threonine | 0.029mg | 0% | |
| Isoleucine | 0.044mg | 0% | |
| Leucine | 0.071mg | 0% | |
| Lysine | 0.067mg | 0% | |
| Methionine | 0.018mg | 0% | |
| Phenylalanine | 0.043mg | 0% | |
| Valine | 0.054mg | 0% | |
| Histidine | 0.026mg | 0% | |
| Omega-3 - ALA | 0.061g | N/A | |
| Omega-6 - Linoleic acid | 0.03g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +113.2% |
| Contains more FatsFats | +106.3% |
| Contains more CarbsCarbs | +17.4% |
| Contains more OtherOther | +145.6% |
~equal in
Water
~91.71g
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated fat | +345.5% |
| Contains more Poly. FatPolyunsaturated fat | +250.5% |
~equal in
Saturated fat
~0.086g
