Arugula

ByОлена Коновалова
ARUGULA (indau, eruca sativa)
      Arugula stands out for its vitamin K (phylloquinone) content (90.5% of the daily requirement in 100 g), lutein and its isomer zeaxanthin (59.3% respectively), beta-carotene (28.5%),folic acid (24.3%), vitamin C (ascorbic acid) (21.4%), and pantothenic acid (8.8%).
    The mineral composition of arugula is very balanced, it contains significant amounts of many mineral elements. The most abundant minerals are: vanadium (99.5%), boron (56.3%), silicon (38.3%), sulfur (17.8%), cobalt (16.0%), manganese (16.0%), potassium (14.8%), calcium (14.5%), chromium (13.4%), rubidium (12.1%), magnesium (11.8%), strontium (11.3%), iodine (11.0%), and iron (9.7%).

First and foremost, arugula is valuable for its high iodine content, which is not often found in edible plants.

Among fatty acids, the following predominate: omega-9 monounsaturated erucic acid 22:1 (which got its name precisely because it was isolated from the leaves of arugula, whose Latin name is Eruca sativa (L.) Mill.), and omega-3 polyunsaturated linolenic acid 18:3. At the same time, the content of omega-3 polyunsaturated acids is quite high and amounts to 16% of the daily norm per 100 g.

        Arugula contains phytosterols (65.8% of the daily requirement per 100 g), which are dominated by two sterols: beta-sitosterol (56.1%) and campesterol (23.8%). This distinguishes arugula from most edible plants, whose phytosterol composition is based on beta-sitosterol, with other sterols present in insignificant amounts.
    The carbohydrate composition is dominated by pectin (8.0% of the daily requirement per 100 g) and fiber (6.4%, respectively). Arugula contains a small amount of sucrose (0.15 g per 100 g) and does not contain starch.
     The total purine base content in 100 g of arugula is 21.3% of the daily requirement.

The oxalic acid content in 100 g is 2.0 mg, which is 0.5% of the maximum permissible daily intake (for more details, see Rhubarb).

     It should also be noted that arugula can accumulate the toxic trace element strontium.
Calories per 100 g: 25 kcal
Water per 100 g: 91.71 g
Ash per 100 g: 1.4 g
CHEMICAL COMPOSITION
 
Vitamins, macro- and microelements, nutrients per 100 g
VITAMINS
Name Content, mass fraction per 100 g of product % of daily requirement
in numbers visually
Vitamin B1 (thiamine) 0.04 2.4 5
Vitamin B2 (riboflavin) 0.090 mg 4.5 5
Vitamin B5 (pantothenic acid) 0.440 mg 8.8 10
Vitamin B6 (pyridoxine) 0.070 3.5 5
Vitamin B9 (folic acid) 97.0 24.3 30
Vitamin B12 (cyanocobalamin) 0.0 0 0
Vitamin C (ascorbic acid) 15.0 21 20
Vitamin E (alpha-tocopherol) 0.4 2.9 5
Beta-tocopherol 0 0.0 0
Gamma-tocopherol 0.2 1.3 0
Delta-tocopherol 0 0 0
Vitamin D (ergocalciferol) 0.0 0 0
Vitamin PP (nicotinic acid) 0.3 1.6 0
Vitamin K (phylloquinone) 108.6 90.5 90
Biotin 0.37 0.7 0
Beta-carotene 1424.0 28.5 30
Alpha-carotene 0.0 0 0
Lutein + zeaxanthin 3555.0 59.3 60
Beta-cryptoxanthin 0.0 0 0
Lycopene 0.0 0 0
Choline 15.3 mg 3.1 5
Betaine trimethylglycine 0.1 0.0 0
Methylmethionine sulfonium (vitamin U) 2 1 0

* Full jug – 100% of the daily norm; empty – 0-1% of the daily norm.

MINERAL ELEMENTS

Macroelements

 

Name Content, mass fraction per 100 g of product % of daily requirement
in numbers Visually
Potassium 369.0 14.8 20
Calcium 160.0 mg 14.5 20
Silicon 11.5 38.3 40
Magnesium 47.0 mg 11.8 10
Sodium 27.0 mg 2.1 5
Sulfur 178.0 mg 17.8 20
Phosphorus 52.0 mg 6.5 5
Chlorine 27.2 mg 1.2 0

 

Trace elements and ultra-trace elements

 

Name Content, mass fraction per 100 g of product % of daily requirement
in numbers Visually
Aluminum 425.0 μg 1.1 0
Boron 39.4 56.3 60
Vanadium 39.8 99.5 100
Iron 1.46 9.7 10
Iodine 8.0-25.0 mcg 11.0 10
Cobalt 1.6 16 20
Lithium 0.5 0 0
Manganese 320.0 16 20
Copper 80.0 8 10
Molybdenum 0.4 0.6 0
Nickel 2.0 1.3 0
Rubidium 12.1 12.1 10
Selenium 0.30 0.5 0
Strontium 90.0 11.3 10
Fluorine 18.5 0 0
Chromium 6.7 13.4 20
Zinc 470.0 3.9 5

 

PROTEINS AND AMINO ACIDS

 

Name Content, mass fraction per 100 g of product % of daily allowance
in numbers visually
Total protein content 2.58 3.2 5
Essential amino acid content 0.208 1 0
Content of replaceable amino acids 0.366 0.6 0

 

Essential amino acids

 

Acid name Content, g per 100 g of product % of daily requirement
in numbers Visually
Valine 0.031 1.2 0
Histidine 0.015 0.7 0
Isoleucine  0.02 1.2 0
Leucine  0.041 0.9 0
Lysine  0.032 0.8 0
Methionine  0.014 0.8 0
Threonine  0.02 0.8 0
Tryptophan  0.01 1.0 0
Phenylalanine  0.022 0.7 0

 

Non-essential amino acids

 

Acid name Content, g per 100 g of product % of daily requirement
in numbers Visually
Alanine 0.026 0.4 0
Arginine 0.085 1.4 0
Aspartic acid 0.051 0.4 0
Glycine 0.022 0.6 0
Glutamic acid 0.107 0.8 0
Proline 0.023 0.5 0
Serine 0.025 0.3 0
Tyrosine 0.013 0.4 0
Cystine 0.014 0.8 0



FATS AND FATTY ACIDS

 

Name Content, mass fraction per 100 g of product % of daily allowance
in numbers Visually
Total fat content 0.66 0.7 0
Unsaturated fatty acid content 0.455-0.525 g 1.2 0
Omega-3 unsaturated fatty acid content 0.150-0.170 g 16 20
Omega-6 unsaturated fatty acid content 0.110-0.130 g 1.2 0
Saturated fatty acid content 0.070 0.3 0

 

Unsaturated fatty acids

 

Acid name Content, g per 100 g of product
Palmitoleic C 16:1 (omega-7) 0
Oleic C 18:1 (omega-9) 0.045-0.050 g
Linoleic C 18:2 (omega-6) 0.110-0.130 g
Linolenic C 18:3 (omega-3) 0.150-0.170
Stearidonic C 18:4 (omega-3) 0
Gadoleic C 20:1 (omega-11) 0
Arachidic C 20:4 (omega-6) 0
Eicosapentaenoic C 20:5 (omega-3) 0
Erucic acid C 22:1 (omega-9) 0.150-0.175 g
Clupanoid C 22:5 (omega-3) 0
Docosahexaenoic C 22:6 (omega-3) 0
Nervonova C 24:1 (omega-9) 0

 

Saturated fatty acids

 

Acid name Content, g per 100 g of product
Capric C 10:0 0
Lauric C 12:0 0
Myristic acid C 14:0 0
Palmitic acid C 16:0 0.070 g
Stearic acid C 18:0 0
Arachidic C 20:0 0
Behenic C 22:0 0
Lignoceric acid C 24:0 0

 

Sterols

 

Name Content, mass fraction per 100 g of product % of daily requirement
in numbers Visually
Total phytosterols 36.20 mg 65.8 70
Campesterol 13.08 mg 23.8 30
Beta-sitosterol 22.43 mg 56.1 60
Stigmasterol 0.16 0.5 0
Cholesterol 0 0 –

 

CARBOHYDRATES

 

Name Content, mass fraction per 100 g of product % of daily requirement
in numbers Visually
Total carbohydrate content 3.65 1.0 0
Mono- and disaccharides 2.05 4.1 5
Glucose 0.7 7 10
Fructose 0.4 1.1 0
Galactose 0 0.0 0
Sucrose 0.15 – –
Lactose 0 0 0
Starch 0 –  –
Maltose 0 – –
Fiber 1.6 6.4 5
Pectin 0 8 10
PURINE BASES
Name Content, mass fraction per 100 g of product % of daily requirement
in numbers Visually
Purine content 28.0 21.3 20
OXALIC ACID
Name Content, mass fraction per 100 g of product % of maximum daily intake
in figures Visually
Oxalic acid content 2.0 0.5 0

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