Lets compare vitamin content per 7 ounces of Arugula vs Almonds:
Raw Arugula has more Vitamin A, 2.2 times more Vitamin B9, more Vitamin C and more Vitamin K than Almonds.
While Almonds contain 4.7 times more Vitamin B1, 13.2 times more Vitamin B2, 11.9 times more Vitamin B3, 1.9 times more Vitamin B6 and 59.6 times more Vitamin E than Raw Arugula.
Both Raw Arugula and Almonds have similar amounts of Vitamin B5 per 7 oz.
Both Raw Arugula as well as Almonds have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.
Comparing minerals per 7 ounces for Arugula vs Almonds:
Raw Arugula has 27 times more Sodium and 20.8 times more Water than Almonds.
While Almonds contain 1.7 times more Calcium, 13.6 times more Copper, 2.5 times more Iron, 5.7 times more Magnesium, 6.8 times more Manganese, 9.3 times more Phosphorus, 2 times more Potassium, 13.7 times more Selenium and 6.6 times more Zinc than Raw Arugula.
Comparison of macro-nutrients per 7 ounces:
Raw Arugula has 56.7 times more Omega 3 than Almonds.
While Almonds contain 23.2 times more Energy, 75.7 times more Fat, 44.2 times more Saturated Fat, 94.8 times more Omega 6, 5.9 times more Carbohydrate, 2.1 times more Sugars, 7.8 times more Fiber and 8.2 times more Protein than Raw Arugula.
Both Raw Arugula as well as Almonds have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.