Lettuce vs. Arugula — In-Depth Nutrition Comparison
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Important differences between lettuce and arugula
- Lettuce has more vitamin A and vitamin K; however, arugula has more folate, calcium, magnesium, iron, vitamin C, vitamin B5, copper, and potassium.
- Lettuce's daily need coverage for vitamin A is 28% more.
The food varieties used in the comparison are Lettuce, green leaf, raw and Arugula, raw.
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.
| Contains more SeleniumSelenium | +100% |
| Contains more MagnesiumMagnesium | +261.5% |
| Contains more CalciumCalcium | +344.4% |
| Contains more PotassiumPotassium | +90.2% |
| Contains more IronIron | +69.8% |
| Contains more CopperCopper | +162.1% |
| Contains more ZincZinc | +161.1% |
| Contains more PhosphorusPhosphorus | +79.3% |
| Contains more ManganeseManganese | +28.4% |
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.
| Contains more Vitamin AVitamin A | +210.9% |
| Contains more Vitamin B1Vitamin B1 | +59.1% |
| Contains more Vitamin B3Vitamin B3 | +23% |
| Contains more Vitamin B6Vitamin B6 | +23.3% |
| Contains more Vitamin KVitamin K | +16.3% |
| Contains more Vitamin CVitamin C | +63% |
| Contains more Vitamin EVitamin E | +95.5% |
| Contains more Vitamin B5Vitamin B5 | +226.1% |
| Contains more FolateFolate | +155.3% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin A | 370µg | 119µg | 28% |
| Vitamin K | 126.3µg | 108.6µg | 15% |
| Folate | 38µg | 97µg | 15% |
| Calcium | 36mg | 160mg | 12% |
| Magnesium | 13mg | 47mg | 8% |
| Iron | 0.86mg | 1.46mg | 8% |
| Vitamin C | 9.2mg | 15mg | 6% |
| Vitamin B5 | 0.134mg | 0.437mg | 6% |
| Potassium | 194mg | 369mg | 5% |
| Copper | 0.029mg | 0.076mg | 5% |
| Zinc | 0.18mg | 0.47mg | 3% |
| Phosphorus | 29mg | 52mg | 3% |
| Manganese | 0.25mg | 0.321mg | 3% |
| Protein | 1.36g | 2.58g | 2% |
| Vitamin B1 | 0.07mg | 0.044mg | 2% |
| Polyunsaturated fat | 0.082g | 0.319g | 2% |
| Calories | 15kcal | 25kcal | 1% |
| Fats | 0.15g | 0.66g | 1% |
| Fiber | 1.3g | 1.6g | 1% |
| Vitamin E | 0.22mg | 0.43mg | 1% |
| Selenium | 0.6µg | 0.3µg | 1% |
| Vitamin B6 | 0.09mg | 0.073mg | 1% |
| Fructose | 0.43g | 1% | |
| Protein per 100 calories | 9.1g | 10g | N/A |
| Calories per 10 g protein | 110kcal | 97kcal | N/A |
| Weight per 100 calories | 667g | 400g | N/A |
| Net carbs | 1.57g | 2.05g | N/A |
| Carbs | 2.87g | 3.65g | 0% |
| Sugar | 0.78g | 2.05g | N/A |
| Sodium | 28mg | 27mg | 0% |
| Vitamin B2 | 0.08mg | 0.086mg | 0% |
| Vitamin B3 | 0.375mg | 0.305mg | 0% |
| Choline | 13.6mg | 15.3mg | 0% |
| Saturated fat | 0.02g | 0.086g | 0% |
| Monounsaturated fat | 0.006g | 0.049g | 0% |
| Tryptophan | 0.009mg | 0% | |
| Threonine | 0.059mg | 0% | |
| Isoleucine | 0.084mg | 0% | |
| Leucine | 0.079mg | 0% | |
| Lysine | 0.084mg | 0% | |
| Methionine | 0.016mg | 0% | |
| Phenylalanine | 0.055mg | 0% | |
| Valine | 0.07mg | 0% | |
| Histidine | 0.022mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +89.7% |
| Contains more FatsFats | +340% |
| Contains more CarbsCarbs | +27.2% |
~equal in
Water
~91.71g
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -76.7% |
| Contains more Mono. FatMonounsaturated fat | +716.7% |
| Contains more Poly. FatPolyunsaturated fat | +289% |
