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  6. Arugula vs. Spinach raw

Arugula vs. Spinach raw — In-Depth Nutrition Comparison

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What are the main differences between arugula and spinach raw?

  • Spinach raw has more vitamin K, vitamin A, manganese, folate, iron, vitamin C, vitamin E, vitamin B6, vitamin B2, and magnesium than arugula.
  • Spinach raw's daily need coverage for vitamin K is 312% higher.

We used Arugula, raw and Spinach, raw types in this comparison.

Infographic

Arugula vs Spinach raw 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 56% 30% 49% 102% 43% 14% 21% 10% 117% 5.5%
Contains more CalciumCalcium +61.6%
Contains less SodiumSodium -65.8%
Contains more MagnesiumMagnesium +68.1%
Contains more PotassiumPotassium +51.2%
Contains more IronIron +85.6%
Contains more CopperCopper +71.1%
Contains more ZincZinc +12.8%
Contains more ManganeseManganese +179.4%
Contains more SeleniumSelenium +233.3%
~equal in Phosphorus ~49mg

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 94% 0% 156% 41% 20% 44% 14% 3.9% 45% 0% 1207% 146%
Contains more Vitamin B5Vitamin B5 +572.3%
Contains more Vitamin CVitamin C +87.3%
Contains more Vitamin AVitamin A +294.1%
Contains more Vitamin EVitamin E +372.1%
Contains more Vitamin B1Vitamin B1 +77.3%
Contains more Vitamin B2Vitamin B2 +119.8%
Contains more Vitamin B3Vitamin B3 +137.4%
Contains more Vitamin B6Vitamin B6 +167.1%
Contains more Vitamin KVitamin K +344.7%
Contains more FolateFolate +100%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Arugula Spinach raw DV% diff.
Vitamin K 108.6µg 482.9µg 312%
Vitamin A 119µg 469µg 39%
Manganese 0.321mg 0.897mg 25%
Folate 97µg 194µg 24%
Iron 1.46mg 2.71mg 16%
Vitamin C 15mg 28.1mg 15%
Vitamin E 0.43mg 2.03mg 11%
Vitamin B6 0.073mg 0.195mg 9%
Magnesium 47mg 79mg 8%
Vitamin B2 0.086mg 0.189mg 8%
Vitamin B5 0.437mg 0.065mg 7%
Calcium 160mg 99mg 6%
Potassium 369mg 558mg 6%
Copper 0.076mg 0.13mg 6%
Vitamin B1 0.044mg 0.078mg 3%
Vitamin B3 0.305mg 0.724mg 3%
Fiber 1.6g 2.2g 2%
Sodium 27mg 79mg 2%
Protein 2.58g 2.86g 1%
Zinc 0.47mg 0.53mg 1%
Selenium 0.3µg 1µg 1%
Choline 15.3mg 19.3mg 1%
Polyunsaturated fat 0.319g 0.165g 1%
Calories 25kcal 23kcal 0%
Protein per 100 calories 10g 12g N/A
Calories per 10 g protein 97kcal 80kcal N/A
Weight per 100 calories 400g 435g N/A
Fats 0.66g 0.39g 0%
Net carbs 2.05g 1.43g N/A
Carbs 3.65g 3.63g 0%
Sugar 2.05g 0.42g N/A
Phosphorus 52mg 49mg 0%
Saturated fat 0.086g 0.063g 0%
Monounsaturated fat 0.049g 0.01g 0%
Tryptophan 0.039mg 0%
Threonine 0.122mg 0%
Isoleucine 0.147mg 0%
Leucine 0.223mg 0%
Lysine 0.174mg 0%
Methionine 0.053mg 0%
Phenylalanine 0.129mg 0%
Valine 0.161mg 0%
Histidine 0.064mg 0%
Fructose 0.15g 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
3% 4% 91% 2%
Protein: 2.86 g
Fats: 0.39 g
Carbs: 3.63 g
Water: 91.4 g
Other: 1.72 g
Contains more FatsFats +69.2%
Contains more ProteinProtein +10.9%
Contains more OtherOther +22.9%
~equal in Carbs ~3.63g
~equal in Water ~91.4g

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
26% 4% 69%
Saturated fat: Sat. Fat 0.063 g
Monounsaturated fat: Mono. Fat 0.01 g
Polyunsaturated fat: Poly. Fat 0.165 g
Contains more Mono. FatMonounsaturated fat +390%
Contains more Poly. FatPolyunsaturated fat +93.3%
Contains less Sat. FatSaturated fat -26.7%

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. Spinach raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168462/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.