Beech Mushroom vs. Arugula
Nutrition comparison of Beech Mushroom and Arugula
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
beech mushroom
versus
arugula
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in beech mushroom and arugula:
- Both arugula and beech mushroom are high in potassium.
- Arugula has signficantly more dietary fiber than beech mushroom.
- Arugula is a great source of Vitamin A, Vitamin C and Vitamin K.
- Arugula is an excellent source of calcium.
- Beech mushroom has more thiamin and niacin, however, arugula contains more folate.
- Beech mushroom is an excellent source of Vitamin D.
USDA sources for nutritional information: Beech Mushroom (Mushrooms, beech, raw) and Arugula (Arugula, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Arugula and beech mushroom contain similar amounts of calories - arugula has 25 calories per 100 grams and beech mushroom has 35 calories.
For macronutrient ratios, beech mushroom is lighter in protein, much heavier in carbs and lighter in fat compared to arugula per calorie. Beech mushroom has a macronutrient ratio of 24:71:5 and for arugula, 33:47:20 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Beech Mushroom | Arugula | |
|---|---|---|
| Protein | 24% | 33% |
| Carbohydrates | 71% | 47% |
| Fat | 5% | 20% |
| Alcohol | ~ | ~ |
carbohydrates
Arugula and beech mushroom contain similar amounts of carbs - arugula has 3.7g of total carbs per 100 grams and beech mushroom has 6g of carbohydrates.
dietary fiber
Arugula has signficantly more dietary fiber than beech mushroom - arugula has 1.6g of dietary fiber per 100 grams and beech mushroom has 0.1g of dietary fiber.
sugar
Beech mushroom has less sugar than arugula - arugula has 2.1g of sugar per 100 grams and beech mushroom does not contain significant amounts.
Protein
protein
Arugula and beech mushroom contain similar amounts of protein - arugula has 2.6g of protein per 100 grams and beech mushroom has 2g of protein.
Fat
saturated fat
Both arugula and beech mushroom are low in saturated fat - arugula has 0.09g of saturated fat per 100 grams and beech mushroom has 0.01g of saturated fat.
Vitamins
Vitamin C
Arugula is a great source of Vitamin C and it has more Vitamin C than beech mushroom - arugula has 15mg of Vitamin C per 100 grams and beech mushroom does not contain significant amounts.
Vitamin A
Arugula is a great source of Vitamin A and it has more Vitamin A than beech mushroom - arugula has 119ug of Vitamin A per 100 grams and beech mushroom does not contain significant amounts.
Vitamin D
Beech mushroom is an excellent source of Vitamin D and it has more Vitamin D than arugula - beech mushroom has 130iu of Vitamin D per 100 grams and arugula does not contain significant amounts.
Vitamin E
Arugula has more Vitamin E than beech mushroom - arugula has 0.43mg of Vitamin E per 100 grams and beech mushroom does not contain significant amounts.
Vitamin K
Arugula is a great source of Vitamin K and it has more Vitamin K than beech mushroom - arugula has 108.6ug of Vitamin K per 100 grams and beech mushroom does not contain significant amounts.
The B Vitamins
Beech mushroom has more thiamin and niacin, however, arugula contains more folate. Both beech mushroom and arugula contain significant amounts of riboflavin, pantothenic acid and Vitamin B6.
| Beech Mushroom | Arugula | |
|---|---|---|
| Thiamin | 0.12 MG | 0.044 MG |
| Riboflavin | 0.17 MG | 0.086 MG |
| Niacin | 0.671 MG | 0.305 MG |
| Pantothenic acid | 0.67 MG | 0.437 MG |
| Vitamin B6 | 0.104 MG | 0.073 MG |
| Folate | 9.1 UG | 97 UG |
Minerals
calcium
Arugula is an excellent source of calcium and it has 52 times more calcium than beech mushroom - arugula has 160mg of calcium per 100 grams and beech mushroom has 3mg of calcium.
iron
Arugula has 630% more iron than beech mushroom - arugula has 1.5mg of iron per 100 grams and beech mushroom has 0.2mg of iron.
potassium
Both arugula and beech mushroom are high in potassium. Arugula is very similar to arugula for potassium - arugula has 369mg of potassium per 100 grams and beech mushroom has 404mg of potassium.
Omega-3 and Omega-6
omega 6s
Comparing omega-6 fatty acids, both beech mushroom and arugula contain significant amounts of linoleic acid.
| Beech Mushroom | Arugula | |
|---|---|---|
| linoleic acid | 0.09 G | 0.13 G |
| other omega 6 | ~ | 0.002 G |
| Total | 0.09 G | 0.132 G |
Customize your serving size
The comparison below is by weight, but sometimes 100g isn't that intuitive of a measurement for food. View a custom portion comparison (e.g. cups, oz, package).
You can try adding or subtracting the amount of either Beech Mushroom or Arugula .
Note: The specific food items compared are: Beech Mushroom (Mushrooms, beech, raw) and Arugula (Arugula, raw) .
Beech Mushroom g
()
|
Daily Values (%) |
Arugula g
()
|
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|---|---|---|---|---|---|---|---|
| KCAL % |
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5% | calories | 5% |
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KCAL % | |
| G % |
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5% | carbohydrates | 5% |
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G % | |
| G % |
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5% | dietary fiber | 5% |
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G % | |
| G | 5% | sugar | 5% | G | |||
| G % |
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5% | total fat | 5% |
|
G % | |
| G % |
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5% | saturated fat | 5% |
|
G % | |
| G | 5% | monounsaturated fat | 5% | G | |||
| G | 5% | polyunsaturated fat | 5% | G | |||
| G | 5% | trans fat | 5% | G | |||
| MG | 5% | cholesterol | 5% | MG | |||
| MG % |
|
5% | sodium | 5% |
|
MG % | |
| 5% | Vitamins and Minerals | 5% | |||||
| UG % |
|
5% | Vitamin A | 5% |
|
UG % | |
| MG % |
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5% | Vitamin C | 5% |
|
MG % | |
| IU % |
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5% | Vitamin D | 5% |
|
IU % | |
| MG % |
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5% | calcium | 5% |
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MG % | |
| MG % |
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5% | iron | 5% |
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MG % | |
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5% | magnesium | 5% |
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| MG % |
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5% | potassium | 5% |
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MG % | |
| MG % |
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5% | thiamin (Vit B1) | 5% |
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MG % | |
| MG % |
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5% | riboflavin (Vit B2) | 5% |
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MG % | |
| MG % |
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5% | niacin (Vit B3) | 5% |
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MG % | |
| MG % |
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5% | Vitamin B6 | 5% |
|
MG % | |
| MG % |
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5% | pantothenic acid (Vit B5) | 5% |
|
MG % | |
| UG % |
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5% | folate (Vit B9) | 5% |
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| UG % |
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5% | Vitamin B12 | 5% |
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UG % | |
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5% | Vitamin E | 5% |
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MG % | |
| UG % |
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5% | Vitamin K | 5% |
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| G % |
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5% | protein | 5% |
|
G % | |
| UG % |
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5% | biotin (Vit B7) | 5% |
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UG % | |
| MG % |
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5% | choline | 5% |
|
MG % | |
| MG % |
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5% | chlorine | 5% |
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MG % | |
| UG % |
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5% | chromium | 5% |
|
UG % | |
| MG % |
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5% | copper | 5% |
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MG % | |
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5% | fluoride | 5% |
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UG % | |
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5% | iodine | 5% |
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5% | manganese | 5% |
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5% | molybdenum | 5% |
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5% | phosphorus | 5% |
|
MG % | |
| UG % |
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5% | selenium | 5% |
|
UG % | |
| MG % |
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5% | zinc | 5% |
|
MG % | |
| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | G | |||
FAQ
Does arugula or beech mushroom contain more calories in 100 grams?Arugula and beech mushroom contain similar amounts of calories - arugula has 25 calories in 100g and beech mushroom has 35 calories.
Is arugula or beech mushroom better for protein?
Arugula and beech mushroom contain similar amounts of protein - arugula has 2.6g of protein per 100 grams and beech mushroom has 2g of protein.
Does arugula or beech mushroom have more carbohydrates?
By weight, arugula and beech mushroom contain similar amounts of carbs - arugula has 3.7g of carbs for 100g and beech mushroom has 6g of carbohydrates.
Does arugula or beech mushroom contain more calcium?
Arugula is a rich source of calcium and it has 52 times more calcium than beech mushroom - arugula has 160mg of calcium in 100 grams and beech mushroom has 3mg of calcium.
Does arugula or beech mushroom contain more potassium?
Both arugula and beech mushroom are high in potassium. Arugula is very similar to arugula for potassium - arugula has 369mg of potassium in 100 grams and beech mushroom has 404mg of potassium.