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  6. Arugula vs. Beetroot

Arugula vs. Beetroot — In-Depth Nutrition Comparison

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How are arugula and beetroot different?

  • Arugula has more vitamin K, vitamin A, calcium, vitamin C, iron, magnesium, and vitamin B5 than beetroot.
  • Daily need coverage for vitamin K for arugula is 90% higher.
  • Arugula contains 72 times more vitamin A than beetroot. While arugula contains 2373 IU of vitamin A, beetroot contains only 33 IU.
  • Arugula has a lower glycemic index (32) than beetroot (64).

Arugula, raw and Beets, raw are the varieties used in this article.

Infographic

Arugula vs Beetroot 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.
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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 16% 4.8% 29% 30% 25% 9.5% 17% 10% 43% 3.8%
Contains more MagnesiumMagnesium +104.3%
Contains more CalciumCalcium +900%
Contains more PotassiumPotassium +13.5%
Contains more IronIron +82.5%
Contains more ZincZinc +34.3%
Contains more PhosphorusPhosphorus +30%
Contains less SodiumSodium -65.4%
Contains more SeleniumSelenium +133.3%
~equal in Copper ~0.075mg
~equal in Manganese ~0.329mg

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.
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 50% 0% 40% 8.6% 11% 20% 5.7% 26% 17% 0% 272% 73%
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 16% 0% 0.67% 0.8% 7.8% 9.2% 6.3% 9.3% 15% 0% 0.5% 82%
Contains more Vitamin CVitamin C +206.1%
Contains more Vitamin AVitamin A +5850%
Contains more Vitamin EVitamin E +975%
Contains more Vitamin B1Vitamin B1 +41.9%
Contains more Vitamin B2Vitamin B2 +115%
Contains more Vitamin B5Vitamin B5 +181.9%
Contains more Vitamin KVitamin K +54200%
Contains more FolateFolate +12.4%
~equal in Vitamin D ~0µg
~equal in Vitamin B3 ~0.334mg
~equal in Vitamin B6 ~0.067mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Arugula Beetroot DV% diff.
Vitamin K 108.6µg 0.2µg 90%
Calcium 160mg 16mg 14%
Vitamin A 119µg 2µg 13%
Vitamin C 15mg 4.9mg 11%
Iron 1.46mg 0.8mg 8%
Magnesium 47mg 23mg 6%
Vitamin B5 0.437mg 0.155mg 6%
Fiber 1.6g 2.8g 5%
Vitamin B2 0.086mg 0.04mg 4%
Vitamin E 0.43mg 0.04mg 3%
Folate 97µg 109µg 3%
Protein 2.58g 1.61g 2%
Carbs 3.65g 9.56g 2%
Phosphorus 52mg 40mg 2%
Sodium 27mg 78mg 2%
Choline 15.3mg 6mg 2%
Polyunsaturated fat 0.319g 0.06g 2%
Calories 25kcal 43kcal 1%
Fats 0.66g 0.17g 1%
Potassium 369mg 325mg 1%
Zinc 0.47mg 0.35mg 1%
Selenium 0.3µg 0.7µg 1%
Vitamin B1 0.044mg 0.031mg 1%
Protein per 100 calories 10g 3.7g N/A
Calories per 10 g protein 97kcal 267kcal N/A
Weight per 100 calories 400g 233g N/A
Net carbs 2.05g 6.76g N/A
Sugar 2.05g 6.76g N/A
Copper 0.076mg 0.075mg 0%
Manganese 0.321mg 0.329mg 0%
Vitamin B3 0.305mg 0.334mg 0%
Vitamin B6 0.073mg 0.067mg 0%
Saturated fat 0.086g 0.027g 0%
Monounsaturated fat 0.049g 0.032g 0%
Tryptophan 0.019mg 0%
Threonine 0.047mg 0%
Isoleucine 0.048mg 0%
Leucine 0.068mg 0%
Lysine 0.058mg 0%
Methionine 0.018mg 0%
Phenylalanine 0.046mg 0%
Valine 0.056mg 0%
Histidine 0.021mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
3% 4% 92%
Protein: 2.58 g
Fats: 0.66 g
Carbs: 3.65 g
Water: 91.71 g
Other: 1.4 g
10% 88%
Protein: 1.61 g
Fats: 0.17 g
Carbs: 9.56 g
Water: 87.58 g
Other: 1.08 g
Contains more ProteinProtein +60.2%
Contains more FatsFats +288.2%
Contains more OtherOther +29.6%
Contains more CarbsCarbs +161.9%
~equal in Water ~87.58g

Fat Type Comparison

Fat type breakdown side-by-side comparison
19% 11% 70%
Saturated fat: Sat. Fat 0.086 g
Monounsaturated fat: Mono. Fat 0.049 g
Polyunsaturated fat: Poly. Fat 0.319 g
23% 27% 50%
Saturated fat: Sat. Fat 0.027 g
Monounsaturated fat: Mono. Fat 0.032 g
Polyunsaturated fat: Poly. Fat 0.06 g
Contains more Mono. FatMonounsaturated fat +53.1%
Contains more Poly. FatPolyunsaturated fat +431.7%
Contains less Sat. FatSaturated fat -68.6%

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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. Arugula - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169387/nutrients
  2. Beetroot - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169145/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.