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  6. Spinach raw vs. Arugula

Spinach raw vs. Arugula — In-Depth Nutrition Comparison

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What are the main differences between spinach raw and arugula?

  • 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.
  • Arugula has 5 times less vitamin E than spinach raw. Spinach raw has 2.03mg of vitamin E, while arugula has 0.43mg.

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

Infographic

Spinach raw 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.
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%
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 +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%
Contains more CalciumCalcium +61.6%
Contains less SodiumSodium -65.8%
~equal in Phosphorus ~52mg

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 94% 0% 156% 41% 20% 44% 14% 3.9% 45% 0% 1207% 146%
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 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%
Contains more Vitamin B5Vitamin B5 +572.3%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Spinach raw Arugula DV% diff.
Vitamin K 482.9µg 108.6µg 312%
Vitamin A 469µg 119µg 39%
Manganese 0.897mg 0.321mg 25%
Folate 194µg 97µg 24%
Iron 2.71mg 1.46mg 16%
Vitamin C 28.1mg 15mg 15%
Vitamin E 2.03mg 0.43mg 11%
Vitamin B6 0.195mg 0.073mg 9%
Magnesium 79mg 47mg 8%
Vitamin B2 0.189mg 0.086mg 8%
Vitamin B5 0.065mg 0.437mg 7%
Calcium 99mg 160mg 6%
Potassium 558mg 369mg 6%
Copper 0.13mg 0.076mg 6%
Vitamin B1 0.078mg 0.044mg 3%
Vitamin B3 0.724mg 0.305mg 3%
Fiber 2.2g 1.6g 2%
Sodium 79mg 27mg 2%
Protein 2.86g 2.58g 1%
Zinc 0.53mg 0.47mg 1%
Selenium 1µg 0.3µg 1%
Choline 19.3mg 15.3mg 1%
Polyunsaturated fat 0.165g 0.319g 1%
Calories 23kcal 25kcal 0%
Protein per 100 calories 12g 10g N/A
Calories per 10 g protein 80kcal 97kcal N/A
Weight per 100 calories 435g 400g N/A
Fats 0.39g 0.66g 0%
Net carbs 1.43g 2.05g N/A
Carbs 3.63g 3.65g 0%
Sugar 0.42g 2.05g N/A
Phosphorus 49mg 52mg 0%
Saturated fat 0.063g 0.086g 0%
Monounsaturated fat 0.01g 0.049g 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% 91% 2%
Protein: 2.86 g
Fats: 0.39 g
Carbs: 3.63 g
Water: 91.4 g
Other: 1.72 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 OtherOther +22.9%
Contains more FatsFats +69.2%
~equal in Protein ~2.58g
~equal in Carbs ~3.65g
~equal in Water ~91.71g

Fat Type Comparison

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

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