Arugula
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
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 |  |
| Vitamin B2 (riboflavin) | 0.090 mg | 4.5 | |
| Vitamin B5 (pantothenic acid) | 0.440 mg | 8.8 |  |
| Vitamin B6 (pyridoxine) | 0.070 | 3.5 | |
| Vitamin B9 (folic acid) | 97.0 | 24.3 |  |
| Vitamin B12 (cyanocobalamin) | 0.0 | 0 |  |
| Vitamin C (ascorbic acid) | 15.0 | 21 |  |
| Vitamin E (alpha-tocopherol) | 0.4 | 2.9 | |
| Beta-tocopherol | 0 | 0.0 | |
| Gamma-tocopherol | 0.2 | 1.3 | |
| Delta-tocopherol | 0 | 0 | |
| Vitamin D (ergocalciferol) | 0.0 | 0 | |
| Vitamin PP (nicotinic acid) | 0.3 | 1.6 | |
| Vitamin K (phylloquinone) | 108.6 | 90.5 |  |
| Biotin | 0.37 | 0.7 | |
| Beta-carotene | 1424.0 | 28.5 | |
| Alpha-carotene | 0.0 | 0 | |
| Lutein + zeaxanthin | 3555.0 | 59.3 |  |
| Beta-cryptoxanthin | 0.0 | 0 | |
| Lycopene | 0.0 | 0 | |
| Choline | 15.3 mg | 3.1 | |
| Betaine trimethylglycine | 0.1 | 0.0 | |
| Methylmethionine sulfonium (vitamin U) | 2 | 1 | |
* 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 | |
| Calcium | 160.0 mg | 14.5 | |
| Silicon | 11.5 | 38.3 |  |
| Magnesium | 47.0 mg | 11.8 | |
| Sodium | 27.0 mg | 2.1 | |
| Sulfur | 178.0 mg | 17.8 | |
| Phosphorus | 52.0 mg | 6.5 | |
| Chlorine | 27.2 mg | 1.2 | |
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 | |
| Boron | 39.4 | 56.3 | |
| Vanadium | 39.8 | 99.5 |  |
| Iron | 1.46 | 9.7 | |
| Iodine | 8.0-25.0 mcg | 11.0 | |
| Cobalt | 1.6 | 16 | |
| Lithium | 0.5 | 0 | |
| Manganese | 320.0 | 16 | |
| Copper | 80.0 | 8 | |
| Molybdenum | 0.4 | 0.6 | |
| Nickel | 2.0 | 1.3 | |
| Rubidium | 12.1 | 12.1 | |
| Selenium | 0.30 | 0.5 | |
| Strontium | 90.0 | 11.3 | |
| Fluorine | 18.5 | 0 | |
| Chromium | 6.7 | 13.4 | |
| Zinc | 470.0 | 3.9 | |
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 | |
| Essential amino acid content | 0.208 | 1 | |
| Content of replaceable amino acids | 0.366 | 0.6 | |
Essential amino acids
| Acid name | Content, g per 100 g of product | % of daily requirement | |
| in numbers | Visually | ||
| Valine | 0.031 | 1.2 | |
| Histidine | 0.015 | 0.7 | |
| Isoleucine | 0.02 | 1.2 | |
| Leucine | 0.041 | 0.9 | |
| Lysine | 0.032 | 0.8 | |
| Methionine | 0.014 | 0.8 | |
| Threonine | 0.02 | 0.8 | |
| Tryptophan | 0.01 | 1.0 | |
| Phenylalanine | 0.022 | 0.7 | |
Non-essential amino acids
| Acid name | Content, g per 100 g of product | % of daily requirement | |
| in numbers | Visually | ||
| Alanine | 0.026 | 0.4 | |
| Arginine | 0.085 | 1.4 | |
| Aspartic acid | 0.051 | 0.4 | |
| Glycine | 0.022 | 0.6 | |
| Glutamic acid | 0.107 | 0.8 | |
| Proline | 0.023 | 0.5 | |
| Serine | 0.025 | 0.3 | |
| Tyrosine | 0.013 | 0.4 | |
| Cystine | 0.014 | 0.8 | |
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 | |
| Unsaturated fatty acid content | 0.455-0.525 g | 1.2 | |
| Omega-3 unsaturated fatty acid content | 0.150-0.170 g | 16 | |
| Omega-6 unsaturated fatty acid content | 0.110-0.130 g | 1.2 | |
| Saturated fatty acid content | 0.070 | 0.3 | |
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 |  |
| Campesterol | 13.08 mg | 23.8 | |
| Beta-sitosterol | 22.43 mg | 56.1 | |
| Stigmasterol | 0.16 | 0.5 | |
| 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 | |
| Mono- and disaccharides | 2.05 | 4.1 | |
| Glucose | 0.7 | 7 | |
| Fructose | 0.4 | 1.1 | |
| Galactose | 0 | 0.0 | |
| Sucrose | 0.15 | – | – |
| Lactose | 0 | 0 | |
| Starch | 0 | – | – |
| Maltose | 0 | – | – |
| Fiber | 1.6 | 6.4 | |
| Pectin | 0 | 8 | |
PURINE BASES
| Name | Content, mass fraction per 100 g of product | % of daily requirement | |
| in numbers | Visually | ||
| Purine content | 28.0 | 21.3 | |
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 | |