Arugula vs. Vegetable — In-Depth Nutrition Comparison

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Summary of differences between arugula and vegetable

Arugula has more vitamin K, folate, calcium, vitamin C, iron, magnesium, potassium, and vitamin B5; however, vegetable is higher in vitamin A and fiber.
Arugula covers your daily need for vitamin K, 71% more than vegetable.
Arugula has 6 times more calcium than vegetable. While arugula has 160mg of calcium, vegetable has only 25mg.
The glycemic index of vegetable is higher.

These are the specific foods used in this comparison Arugula, raw and Vegetables, mixed, frozen, cooked, boiled, drained, without salt.

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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.

Arugula

Vegetable

Contains more MagnesiumMagnesium	+113.6%
Contains more CalciumCalcium	+540%
Contains more PotassiumPotassium	+118.3%
Contains more IronIron	+78%
Contains less SodiumSodium	-22.9%

Contains more ManganeseManganese

+18.1%

~equal in Copper ~0.083mg

~equal in Zinc ~0.49mg

~equal in Phosphorus ~51mg

~equal in Selenium ~0.3µg

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.

Arugula

Vegetable

Contains more Vitamin CVitamin C	+368.8%
Contains more Vitamin EVitamin E	+13.2%
Contains more Vitamin B5Vitamin B5	+189.4%
Contains more Vitamin KVitamin K	+362.1%
Contains more FolateFolate	+410.5%

Contains more Vitamin AVitamin A	+79.8%
Contains more Vitamin B1Vitamin B1	+61.4%
Contains more Vitamin B2Vitamin B2	+39.5%
Contains more Vitamin B3Vitamin B3	+179%

~equal in Vitamin D ~0µg

~equal in Vitamin B6 ~0.074mg

~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Vitamin K	108.6µg	23.5µg	71%
Folate	97µg	19µg	20%
Calcium	160mg	25mg	14%
Vitamin C	15mg	3.2mg	13%
Fiber	1.6g	4.4g	11%
Vitamin A	119µg	214µg	11%
Iron	1.46mg	0.82mg	8%
Magnesium	47mg	22mg	6%
Potassium	369mg	169mg	6%
Vitamin B5	0.437mg	0.151mg	6%
Carbs	3.65g	13.09g	3%
Manganese	0.321mg	0.379mg	3%
Vitamin B2	0.086mg	0.12mg	3%
Vitamin B3	0.305mg	0.851mg	3%
Calories	25kcal	65kcal	2%
Vitamin B1	0.044mg	0.071mg	2%
Choline	15.3mg	24.1mg	2%
Polyunsaturated fat	0.319g	0.072g	2%
Protein	2.58g	2.86g	1%
Fats	0.66g	0.15g	1%
Copper	0.076mg	0.083mg	1%
Protein per 100 calories	10g	4.4g	N/A
Calories per 10 g protein	97kcal	227kcal	N/A
Weight per 100 calories	400g	154g	N/A
Net carbs	2.05g	8.69g	N/A
Sugar	2.05g	3.12g	N/A
Zinc	0.47mg	0.49mg	0%
Phosphorus	52mg	51mg	0%
Sodium	27mg	35mg	0%
Vitamin E	0.43mg	0.38mg	0%
Selenium	0.3µg	0.3µg	0%
Vitamin B6	0.073mg	0.074mg	0%
Saturated fat	0.086g	0.031g	0%
Monounsaturated fat	0.049g	0.01g	0%
Tryptophan		0.029mg	0%
Threonine		0.115mg	0%
Isoleucine		0.139mg	0%
Leucine		0.19mg	0%
Lysine		0.17mg	0%
Methionine		0.034mg	0%
Phenylalanine		0.12mg	0%
Valine		0.149mg	0%
Histidine		0.073mg	0%