Soybean Oil vs. Arugula
Nutrition comparison of Soybean Oil and Arugula
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
soybean oil
versus
arugula
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in soybean oil and arugula:
- Both arugula and soybean oil are high in Vitamin K.
- Arugula has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
- Arugula has signficantly more dietary fiber than soybean oil.
- Arugula has signficantly more iron than soybean oil.
- Arugula is a great source of Vitamin A and Vitamin C.
- Arugula is an excellent source of calcium and potassium.
- Soybean oil is a great source of Vitamin E.
USDA sources for nutritional information: Soybean Oil (Oil, vegetable, soybean, refined) and Arugula (Arugula, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Soybean oil is high in calories and arugula has 97% less calories than soybean oil - arugula has 25 calories per 100 grams and soybean oil has 884 calories.
For macronutrient ratios, soybean oil is much lighter in protein, much lighter in carbs and much heavier in fat compared to arugula per calorie. Soybean oil has a macronutrient ratio of 0:0:100 and for arugula, 50:50:0 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Soybean Oil | Arugula | |
|---|---|---|
| Protein | ~ | 50% |
| Carbohydrates | ~ | 50% |
| Fat | 100% | ~ |
| Alcohol | ~ | ~ |
carbohydrates
Both arugula and soybean oil are low in carbohydrates - arugula has 3.7g of total carbs per 100 grams and soybean oil does not contain significant amounts.
dietary fiber
Arugula has signficantly more dietary fiber than soybean oil - arugula has 1.6g of dietary fiber per 100 grams and soybean oil does not contain significant amounts.
sugar
Soybean oil has less sugar than arugula - arugula has 2.1g of sugar per 100 grams and soybean oil does not contain significant amounts.
Protein
protein
Arugula has more protein than soybean oil - arugula has 2.6g of protein per 100 grams and soybean oil does not contain significant amounts.
Fat
saturated fat
Soybean oil is high in saturated fat and arugula has 99% less saturated fat than soybean oil - arugula has 0.09g of saturated fat per 100 grams and soybean oil has 15.3g of saturated fat.
trans fat
Both soybean oil and arugula are low in trans fat - soybean oil has 0.68g of trans fat per 100 grams and arugula does not contain significant amounts.
Vitamins
Vitamin C
Arugula is a great source of Vitamin C and it has more Vitamin C than soybean oil - arugula has 15mg of Vitamin C per 100 grams and soybean oil does not contain significant amounts.
Vitamin A
Arugula is a great source of Vitamin A and it has more Vitamin A than soybean oil - arugula has 119ug of Vitamin A per 100 grams and soybean oil does not contain significant amounts.
Vitamin E
Soybean oil is a great source of Vitamin E and it has 18 times more Vitamin E than arugula - arugula has 0.43mg of Vitamin E per 100 grams and soybean oil has 8.2mg of Vitamin E.
Vitamin K
Both arugula and soybean oil are high in Vitamin K. Soybean oil has 69% more Vitamin K than arugula - arugula has 108.6ug of Vitamin K per 100 grams and soybean oil has 183.9ug of Vitamin K.
The B Vitamins
Arugula has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
| Soybean Oil | Arugula | |
|---|---|---|
| Thiamin | ~ | 0.044 MG |
| Riboflavin | ~ | 0.086 MG |
| Niacin | ~ | 0.305 MG |
| Pantothenic acid | ~ | 0.437 MG |
| Vitamin B6 | ~ | 0.073 MG |
| Folate | ~ | 97 UG |
Minerals
calcium
Arugula is an excellent source of calcium and it has more calcium than soybean oil - arugula has 160mg of calcium per 100 grams and soybean oil does not contain significant amounts.
iron
Arugula has signficantly more iron than soybean oil - arugula has 1.5mg of iron per 100 grams and soybean oil has 0.02mg of iron.
potassium
Arugula is an excellent source of potassium and it has more potassium than soybean oil - arugula has 369mg of potassium per 100 grams and soybean oil does not contain significant amounts.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, soybean oil has more alpha linoleic acid (ALA) than arugula per 100 grams.
| Soybean Oil | Arugula | |
|---|---|---|
| alpha linoleic acid | 7.034 G | 0.17 G |
| Total | 7.034 G | 0.17 G |
omega 6s
Comparing omega-6 fatty acids, soybean oil has more linoleic acid than arugula per 100 grams.
| Soybean Oil | Arugula | |
|---|---|---|
| other omega 6 | ~ | 0.002 G |
| linoleic acid | 50.299 G | 0.13 G |
| Total | 50.299 G | 0.132 G |
Customize your serving size
The comparison below is by common portions, e.g. cups, packages. You can also see a more concrete comparison by weight at equal weight (by grams) comparison.
Note: The specific food items compared are: Soybean Oil (Oil, vegetable, soybean, refined) and Arugula (Arugula, raw) .
Soybean Oil g
()
|
Daily Values (%) |
Arugula g
()
|
|||||
|---|---|---|---|---|---|---|---|
| KCAL % |
|
5% | calories | 5% |
|
KCAL % | |
| G % |
|
5% | carbohydrates | 5% |
|
G % | |
| G % |
|
5% | dietary fiber | 5% |
|
G % | |
| G | 5% | sugar | 5% | G | |||
| G % |
|
5% | total fat | 5% |
|
G % | |
| G % |
|
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 % |
|
5% | Vitamin C | 5% |
|
MG % | |
| IU % |
|
5% | Vitamin D | 5% |
|
IU % | |
| MG % |
|
5% | calcium | 5% |
|
MG % | |
| MG % |
|
5% | iron | 5% |
|
MG % | |
| MG % |
|
5% | magnesium | 5% |
|
MG % | |
| MG % |
|
5% | potassium | 5% |
|
MG % | |
| MG % |
|
5% | thiamin (Vit B1) | 5% |
|
MG % | |
| MG % |
|
5% | riboflavin (Vit B2) | 5% |
|
MG % | |
| MG % |
|
5% | niacin (Vit B3) | 5% |
|
MG % | |
| MG % |
|
5% | Vitamin B6 | 5% |
|
MG % | |
| MG % |
|
5% | pantothenic acid (Vit B5) | 5% |
|
MG % | |
| UG % |
|
5% | folate (Vit B9) | 5% |
|
UG % | |
| UG % |
|
5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin E | 5% |
|
MG % | |
| UG % |
|
5% | Vitamin K | 5% |
|
UG % | |
| G % |
|
5% | protein | 5% |
|
G % | |
| UG % |
|
5% | biotin (Vit B7) | 5% |
|
UG % | |
| MG % |
|
5% | choline | 5% |
|
MG % | |
| MG % |
|
5% | chlorine | 5% |
|
MG % | |
| UG % |
|
5% | chromium | 5% |
|
UG % | |
| MG % |
|
5% | copper | 5% |
|
MG % | |
| UG % |
|
5% | fluoride | 5% |
|
UG % | |
| UG % |
|
5% | iodine | 5% |
|
UG % | |
| MG % |
|
5% | manganese | 5% |
|
MG % | |
| UG % |
|
5% | molybdenum | 5% |
|
UG % | |
| MG % |
|
5% | phosphorus | 5% |
|
MG % | |
| UG % |
|
5% | selenium | 5% |
|
UG % | |
| MG % |
|
5% | zinc | 5% |
|
MG % | |
| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | G | |||
FAQ
Does arugula or soybean oil contain more calories in 100 grams?Soybean oil is high in calories and arugula has 100% less calories than soybean oil - arugula has 25 calories in 100g and soybean oil has 884 calories.
Is arugula or soybean oil better for protein?
Arugula has more protein than soybean oil - arugula has 2.6g of protein per 100 grams and soybean oil does not contain significant amounts.
Does arugula or soybean oil have more carbohydrates?
By weight, both arugula and soybean oil are low in carbohydrates - arugula has 3.7g of carbs for 100g and soybean oil has no carbs..
Does arugula or soybean oil contain more calcium?
Arugula is a rich source of calcium and it has more calcium than soybean oil - arugula has 160mg of calcium in 100 grams and soybean oil does not contain significant amounts.
Does arugula or soybean oil contain more potassium?
Arugula is a rich source of potassium and it has more potassium than soybean oil - arugula has 369mg of potassium in 100 grams and soybean oil does not contain significant amounts.