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  6. Arugula vs. Triticale

Arugula vs. Triticale — In-Depth Nutrition Comparison

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How are arugula and triticale different?

  • Arugula has more vitamin C; however, triticale is richer in manganese, phosphorus, copper, vitamin B1, zinc, protein, carbs, magnesium, and vitamin B5.
  • Triticale covers your daily need for manganese 126% more than arugula.
  • Triticale has a higher glycemic index. The glycemic index of triticale is 66, while the glycemic index of arugula is 32.

Arugula, raw and Triticale types were used in this article.

Infographic

Arugula vs Triticale infographic
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Mineral Comparison

The mineral comparison score is based on which food has a more favorable amount of each mineral. The �coverage� charts below show how much of the daily mineral needs are covered by the selected amount of each 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 93% 11% 29% 96% 152% 94% 153% 0.65% 419% 0%
Contains more CalciumCalcium +332.4%
Contains more SeleniumSelenium +∞%
Contains more MagnesiumMagnesium +176.6%
Contains more IronIron +76%
Contains more CopperCopper +501.3%
Contains more ZincZinc +634%
Contains more PhosphorusPhosphorus +588.5%
Contains less SodiumSodium -81.5%
Contains more ManganeseManganese +900%
~equal in Potassium ~332mg

Vitamin Comparison

The vitamin comparison score is based on the number of vitamins in which one food is richer than the other. The �coverage� charts below show how much of the daily vitamin needs are covered by the selected amount of each 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 0% 0% 0% 18% 104% 31% 27% 79% 32% 0% 0% 55%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +32.9%
Contains more Vitamin EVitamin E +109.3%
Contains more Vitamin B1Vitamin B1 +845.5%
Contains more Vitamin B2Vitamin B2 +55.8%
Contains more Vitamin B3Vitamin B3 +368.9%
Contains more Vitamin B5Vitamin B5 +202.7%
Contains more Vitamin B6Vitamin B6 +89%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Arugula Triticale DV% diff.
Manganese 0.321mg 3.21mg 126%
Vitamin K 108.6µg 91%
Phosphorus 52mg 358mg 44%
Copper 0.076mg 0.457mg 42%
Vitamin B1 0.044mg 0.416mg 31%
Zinc 0.47mg 3.45mg 27%
Carbs 3.65g 72.13g 23%
Protein 2.58g 13.05g 21%
Magnesium 47mg 130mg 20%
Vitamin B5 0.437mg 1.323mg 18%
Vitamin C 15mg 0mg 17%
Calories 25kcal 336kcal 16%
Iron 1.46mg 2.57mg 14%
Vitamin A 119µg 0µg 13%
Calcium 160mg 37mg 12%
Vitamin B3 0.305mg 1.43mg 7%
Fiber 1.6g 6%
Folate 97µg 73µg 6%
Vitamin B6 0.073mg 0.138mg 5%
Vitamin B2 0.086mg 0.134mg 4%
Polyunsaturated fat 0.319g 0.913g 4%
Vitamin E 0.43mg 0.9mg 3%
Choline 15.3mg 3%
Fats 0.66g 2.09g 2%
Potassium 369mg 332mg 1%
Sodium 27mg 5mg 1%
Selenium 0.3µg 1%
Saturated fat 0.086g 0.366g 1%
Protein per 100 calories 10g 3.9g N/A
Calories per 10 g protein 97kcal 257kcal N/A
Weight per 100 calories 400g 30g N/A
Unsaturated / Saturated Fat ratio 4.3 3.1 N/A
Net carbs 2.05g 72.13g N/A
Sugar 2.05g N/A
Monounsaturated fat 0.049g 0.211g 0%
Tryptophan 0.157mg 0%
Threonine 0.405mg 0%
Isoleucine 0.479mg 0%
Leucine 0.911mg 0%
Lysine 0.365mg 0%
Methionine 0.204mg 0%
Phenylalanine 0.638mg 0%
Valine 0.609mg 0%
Histidine 0.311mg 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
13% 2% 72% 11% 2%
Protein: 13.05 g
Fats: 2.09 g
Carbs: 72.13 g
Water: 10.51 g
Other: 2.22 g
Contains more WaterWater +772.6%
Contains more ProteinProtein +405.8%
Contains more FatsFats +216.7%
Contains more CarbsCarbs +1876.2%

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
25% 14% 61%
Saturated fat: Sat. Fat 0.366 g
Monounsaturated fat: Mono. Fat 0.211 g
Polyunsaturated fat: Poly. Fat 0.913 g
Contains less Sat. FatSaturated fat -76.5%
Contains more Mono. FatMonounsaturated fat +330.6%
Contains more Poly. FatPolyunsaturated fat +186.2%

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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. Triticale - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169718/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.