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  6. American cheese vs. Arugula

American cheese vs. Arugula — In-Depth Nutrition Comparison

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Important differences between American cheese and Arugula

  • American cheese has more Calcium, Phosphorus, Vitamin B12, Selenium, and Zinc, however, Arugula has more Vitamin K, and Folate.
  • American cheese's daily need coverage for Saturated Fat is 90% more.
  • Arugula is lower in Cholesterol.

The food varieties used in the comparison are Cheese, pasteurized process, American, without added vitamin D and Arugula, raw.

Infographic

American cheese vs Arugula infographic
Infographic link

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
American cheese
American cheese
4
:
6
Arugula
Arugula
Contains more Calcium +553.1%
Contains more Phosphorus +1132.7%
Contains more Zinc +429.8%
Contains more Selenium +6633.3%
Contains more Iron +131.7%
Contains more Magnesium +80.8%
Contains more Potassium +179.5%
Contains less Sodium -98.4%
Contains more Copper +65.2%
Contains more Manganese +682.9%
American cheese
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 314% 24% 19% 275% 12% 218% 68% 16% 6% 111%
Arugula
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 48% 55% 34% 23% 33% 4% 13% 26% 42% 2%
Contains more Calcium +553.1%
Contains more Phosphorus +1132.7%
Contains more Zinc +429.8%
Contains more Selenium +6633.3%
Contains more Iron +131.7%
Contains more Magnesium +80.8%
Contains more Potassium +179.5%
Contains less Sodium -98.4%
Contains more Copper +65.2%
Contains more Manganese +682.9%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
American cheese
American cheese
4
:
8
Arugula
Arugula
Contains more Vitamin E +86%
Contains more Vitamin D +∞%
Contains more Vitamin B2 +172.1%
Contains more Vitamin B12 +∞%
Contains more Vitamin A +151.1%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +193.3%
Contains more Vitamin B3 +301.3%
Contains more Vitamin B6 +35.2%
Contains more Folate +1112.5%
Contains more Vitamin K +4076.9%
Equal in Vitamin B5 - 0.437
American cheese
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 57% 16% 18% 0% 4% 54% 2% 25% 13% 6% 188% 7%
Arugula
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 143% 9% 0% 50% 11% 20% 6% 27% 17% 73% 0% 272%
Contains more Vitamin E +86%
Contains more Vitamin D +∞%
Contains more Vitamin B2 +172.1%
Contains more Vitamin B12 +∞%
Contains more Vitamin A +151.1%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +193.3%
Contains more Vitamin B3 +301.3%
Contains more Vitamin B6 +35.2%
Contains more Folate +1112.5%
Contains more Vitamin K +4076.9%
Equal in Vitamin B5 - 0.437

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
American cheese
American cheese
4
:
1
Arugula
Arugula
Contains more Protein +602.7%
Contains more Fats +4716.7%
Contains more Other +383.6%
Contains more Water +131.5%
Equal in Carbs - 3.65
American cheese
18% 32% 4% 40% 7%
Protein: 18.13 g
Fats: 31.79 g
Carbs: 3.7 g
Water: 39.61 g
Other: 6.77 g
Arugula
3% 4% 92%
Protein: 2.58 g
Fats: 0.66 g
Carbs: 3.65 g
Water: 91.71 g
Other: 1.4 g
Contains more Protein +602.7%
Contains more Fats +4716.7%
Contains more Other +383.6%
Contains more Water +131.5%
Equal in Carbs - 3.65

Fat Type Comparison

Fat type breakdown side-by-side comparison
American cheese
American cheese
2
:
1
Arugula
Arugula
Contains more Monounsaturated Fat +16708.2%
Contains more Polyunsaturated fat +303.1%
Contains less Saturated Fat -99.5%
American cheese
65% 30% 5%
Saturated Fat: 18.057 g
Monounsaturated Fat: 8.236 g
Polyunsaturated fat: 1.286 g
Arugula
19% 11% 70%
Saturated Fat: 0.086 g
Monounsaturated Fat: 0.049 g
Polyunsaturated fat: 0.319 g
Contains more Monounsaturated Fat +16708.2%
Contains more Polyunsaturated fat +303.1%
Contains less Saturated Fat -99.5%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
American cheese Arugula
Lower in Sugar ok
Lower in Sodium ok
Lower in Cholesterol ok
Lower in Saturated Fat ok
Lower in price ok
Rich in vitamins ok
Lower in Glycemic Index ok
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient American cheese Arugula Opinion
Net carbs 3.7g 2.05g American cheese
Protein 18.13g 2.58g American cheese
Fats 31.79g 0.66g American cheese
Carbs 3.7g 3.65g American cheese
Calories 371kcal 25kcal American cheese
Sugar 2.26g 2.05g Arugula
Fiber 0g 1.6g Arugula
Calcium 1045mg 160mg American cheese
Iron 0.63mg 1.46mg Arugula
Magnesium 26mg 47mg Arugula
Phosphorus 641mg 52mg American cheese
Potassium 132mg 369mg Arugula
Sodium 1671mg 27mg Arugula
Zinc 2.49mg 0.47mg American cheese
Copper 0.046mg 0.076mg Arugula
Manganese 0.041mg 0.321mg Arugula
Selenium 20.2µg 0.3µg American cheese
Vitamin A 945IU 2373IU Arugula
Vitamin A RAE 250µg 119µg American cheese
Vitamin E 0.8mg 0.43mg American cheese
Vitamin D 23IU 0IU American cheese
Vitamin D 0.6µg 0µg American cheese
Vitamin C 0mg 15mg Arugula
Vitamin B1 0.015mg 0.044mg Arugula
Vitamin B2 0.234mg 0.086mg American cheese
Vitamin B3 0.076mg 0.305mg Arugula
Vitamin B5 0.403mg 0.437mg Arugula
Vitamin B6 0.054mg 0.073mg Arugula
Folate 8µg 97µg Arugula
Vitamin B12 1.5µg 0µg American cheese
Vitamin K 2.6µg 108.6µg Arugula
Tryptophan 0.232mg American cheese
Threonine 0.772mg American cheese
Isoleucine 0.938mg American cheese
Leucine 1.716mg American cheese
Lysine 1.516mg American cheese
Methionine 0.475mg American cheese
Phenylalanine 0.939mg American cheese
Valine 1.187mg American cheese
Histidine 0.546mg American cheese
Cholesterol 100mg 0mg Arugula
Trans Fat 1.144g 0g Arugula
Saturated Fat 18.057g 0.086g Arugula
Omega-3 - DHA 0.006g 0g American cheese
Omega-3 - EPA 0.012g 0g American cheese
Omega-3 - DPA 0.021g 0g American cheese
Monounsaturated Fat 8.236g 0.049g American cheese
Polyunsaturated fat 1.286g 0.319g American cheese
Omega-6 - Eicosadienoic acid 0.009g American cheese
Omega-6 - Linoleic acid 0.79g American cheese
Omega-6 - Gamma-linoleic acid 0.001g American cheese
Omega-3 - ALA 0.137g American cheese
Omega-3 - Eicosatrienoic acid 0.001g American cheese
Omega-6 - Dihomo-gamma-linoleic acid 0.033g American cheese

Which food is preferable for your diet?

ok
ok
is better in case of low diet
American cheese Arugula
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
32%
American cheese
52%
Arugula
Minerals Daily Need Coverage Score
106%
American cheese
28%
Arugula

Comparison summary

Which food is lower in Sugar?
Arugula
Arugula is lower in Sugar (difference - 0.21g)
Which food contains less Sodium?
Arugula
Arugula contains less Sodium (difference - 1644mg)
Which food is lower in Cholesterol?
Arugula
Arugula is lower in Cholesterol (difference - 100mg)
Which food is lower in Saturated Fat?
Arugula
Arugula is lower in Saturated Fat (difference - 17.971g)
Which food is cheaper?
Arugula
Arugula is cheaper (difference - $2)
Which food is richer in vitamins?
Arugula
Arugula is relatively richer in vitamins
Which food is lower in glycemic index?
American cheese
American cheese is lower in glycemic index (difference - 5)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. American cheese - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171290/nutrients
  2. Arugula - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169387/nutrients

All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.