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  6. Quinoa vs. Arugula

Quinoa vs. Arugula — In-Depth Nutrition Comparison

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What are the main differences between quinoa and arugula?

  • Quinoa is richer in phosphorus, manganese, copper, and zinc, while arugula is higher in vitamin K, vitamin A, vitamin C, calcium, folate, and potassium.
  • Arugula's daily need coverage for vitamin K is 91% higher.
  • Arugula has 3 times less phosphorus than quinoa. Quinoa has 152mg of phosphorus, while arugula has 52mg.
  • Quinoa has a higher glycemic index (53) than arugula (32).

We used Quinoa, cooked and Arugula, raw types in this comparison.

Infographic

Quinoa vs Arugula 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.
Quinoa
Quinoa
7
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 46% 5.1% 15% 56% 64% 30% 65% 0.91% 82% 15%
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%
Contains more MagnesiumMagnesium +36.2%
Contains more CopperCopper +152.6%
Contains more ZincZinc +131.9%
Contains more PhosphorusPhosphorus +192.3%
Contains less SodiumSodium -74.1%
Contains more ManganeseManganese +96.6%
Contains more SeleniumSelenium +833.3%
Contains more CalciumCalcium +841.2%
Contains more PotassiumPotassium +114.5%
~equal in Iron ~1.46mg

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.
Quinoa
Quinoa
5
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% 13% 27% 25% 7.7% 0% 28% 0% 0% 32%
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%
Contains more Vitamin EVitamin E +46.5%
Contains more Vitamin B1Vitamin B1 +143.2%
Contains more Vitamin B2Vitamin B2 +27.9%
Contains more Vitamin B3Vitamin B3 +35.1%
Contains more Vitamin B6Vitamin B6 +68.5%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +131%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Quinoa Arugula DV% diff.
Vitamin K 0µg 108.6µg 91%
Vitamin C 0mg 15mg 17%
Calcium 17mg 160mg 14%
Phosphorus 152mg 52mg 14%
Folate 42µg 97µg 14%
Copper 0.192mg 0.076mg 13%
Vitamin A 0µg 119µg 13%
Manganese 0.631mg 0.321mg 13%
Vitamin B5 0.437mg 9%
Starch 17.63g 7%
Carbs 21.3g 3.65g 6%
Potassium 172mg 369mg 6%
Zinc 1.09mg 0.47mg 6%
Calories 120kcal 25kcal 5%
Fiber 2.8g 1.6g 5%
Selenium 2.8µg 0.3µg 5%
Vitamin B1 0.107mg 0.044mg 5%
Polyunsaturated fat 1.078g 0.319g 5%
Protein 4.4g 2.58g 4%
Magnesium 64mg 47mg 4%
Vitamin B6 0.123mg 0.073mg 4%
Fats 1.92g 0.66g 2%
Vitamin B2 0.11mg 0.086mg 2%
Sodium 7mg 27mg 1%
Vitamin E 0.63mg 0.43mg 1%
Vitamin B3 0.412mg 0.305mg 1%
Choline 23mg 15.3mg 1%
Saturated fat 0.231g 0.086g 1%
Monounsaturated fat 0.528g 0.049g 1%
Protein per 100 calories 3.7g 10g N/A
Calories per 10 g protein 273kcal 97kcal N/A
Weight per 100 calories 83g 400g N/A
Net carbs 18.5g 2.05g N/A
Iron 1.49mg 1.46mg 0%
Sugar 0.87g 2.05g N/A
Tryptophan 0.052mg 0%
Threonine 0.131mg 0%
Isoleucine 0.157mg 0%
Leucine 0.261mg 0%
Lysine 0.239mg 0%
Methionine 0.096mg 0%
Phenylalanine 0.185mg 0%
Valine 0.185mg 0%
Histidine 0.127mg 0%
Omega-3 - DHA 0.015g 0g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Quinoa
Quinoa
3
4% 2% 21% 72%
Protein: 4.4 g
Fats: 1.92 g
Carbs: 21.3 g
Water: 71.61 g
Other: 0.77 g
3% 4% 92%
Protein: 2.58 g
Fats: 0.66 g
Carbs: 3.65 g
Water: 91.71 g
Other: 1.4 g
Contains more ProteinProtein +70.5%
Contains more FatsFats +190.9%
Contains more CarbsCarbs +483.6%
Contains more WaterWater +28.1%
Contains more OtherOther +81.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Quinoa
Quinoa
2
13% 29% 59%
Saturated fat: Sat. Fat 0.231 g
Monounsaturated fat: Mono. Fat 0.528 g
Polyunsaturated fat: Poly. Fat 1.078 g
19% 11% 70%
Saturated fat: Sat. Fat 0.086 g
Monounsaturated fat: Mono. Fat 0.049 g
Polyunsaturated fat: Poly. Fat 0.319 g
Contains more Mono. FatMonounsaturated fat +977.6%
Contains more Poly. FatPolyunsaturated fat +237.9%
Contains less Sat. FatSaturated fat -62.8%

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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. Quinoa - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168917/nutrients
  2. Arugula - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169387/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.