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  6. Apple vs. Arugula

Apple vs. Arugula — In-Depth Nutrition Comparison

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Important differences between Apple and Arugula

  • Apple has less Vitamin K, Folate, Iron, Calcium, Vitamin A RAE, Manganese, Vitamin C, Magnesium, Potassium, and Vitamin B5.
  • Arugula's daily need coverage for Vitamin K is 89% more.

The food varieties used in the comparison are Apples, raw, with skin and Arugula, raw.

Infographic

Apple 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.
Apple
Apple
1
:
9
Arugula
Arugula
Contains less Sodium -96.3%
Contains more Calcium +2566.7%
Contains more Iron +1116.7%
Contains more Magnesium +840%
Contains more Phosphorus +372.7%
Contains more Potassium +244.9%
Contains more Zinc +1075%
Contains more Copper +181.5%
Contains more Manganese +817.1%
Contains more Selenium +∞%
Apple
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 2% 5% 4% 5% 10% 1% 2% 9% 5% 0%
Arugula
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 48% 55% 34% 23% 33% 4% 13% 26% 42% 2%
Contains less Sodium -96.3%
Contains more Calcium +2566.7%
Contains more Iron +1116.7%
Contains more Magnesium +840%
Contains more Phosphorus +372.7%
Contains more Potassium +244.9%
Contains more Zinc +1075%
Contains more Copper +181.5%
Contains more Manganese +817.1%
Contains more Selenium +∞%

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.
Apple
Apple
0
:
10
Arugula
Arugula
Contains more Vitamin A +4294.4%
Contains more Vitamin E +138.9%
Contains more Vitamin C +226.1%
Contains more Vitamin B1 +158.8%
Contains more Vitamin B2 +230.8%
Contains more Vitamin B3 +235.2%
Contains more Vitamin B5 +616.4%
Contains more Vitamin B6 +78%
Contains more Folate +3133.3%
Contains more Vitamin K +4836.4%
Apple
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 4% 4% 0% 16% 5% 6% 2% 4% 10% 3% 0% 6%
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 A +4294.4%
Contains more Vitamin E +138.9%
Contains more Vitamin C +226.1%
Contains more Vitamin B1 +158.8%
Contains more Vitamin B2 +230.8%
Contains more Vitamin B3 +235.2%
Contains more Vitamin B5 +616.4%
Contains more Vitamin B6 +78%
Contains more Folate +3133.3%
Contains more Vitamin K +4836.4%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Apple
Apple
1
:
4
Arugula
Arugula
Contains more Carbs +278.4%
Contains more Protein +892.3%
Contains more Fats +288.2%
Contains more Other +600%
Equal in Water - 91.71
Apple
14% 86%
Protein: 0.26 g
Fats: 0.17 g
Carbs: 13.81 g
Water: 85.56 g
Other: 0.2 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 Carbs +278.4%
Contains more Protein +892.3%
Contains more Fats +288.2%
Contains more Other +600%
Equal in Water - 91.71

Fat Type Comparison

Fat type breakdown side-by-side comparison
Apple
Apple
1
:
2
Arugula
Arugula
Contains less Saturated Fat -67.4%
Contains more Monounsaturated Fat +600%
Contains more Polyunsaturated fat +525.5%
Apple
33% 8% 59%
Saturated Fat: 0.028 g
Monounsaturated Fat: 0.007 g
Polyunsaturated fat: 0.051 g
Arugula
19% 11% 70%
Saturated Fat: 0.086 g
Monounsaturated Fat: 0.049 g
Polyunsaturated fat: 0.319 g
Contains less Saturated Fat -67.4%
Contains more Monounsaturated Fat +600%
Contains more Polyunsaturated fat +525.5%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Apple Arugula Opinion
Net carbs 11.41g 2.05g Apple
Protein 0.26g 2.58g Arugula
Fats 0.17g 0.66g Arugula
Carbs 13.81g 3.65g Apple
Calories 52kcal 25kcal Apple
Starch 0.05g Apple
Fructose 5.9g Apple
Sugar 10.39g 2.05g Arugula
Fiber 2.4g 1.6g Apple
Calcium 6mg 160mg Arugula
Iron 0.12mg 1.46mg Arugula
Magnesium 5mg 47mg Arugula
Phosphorus 11mg 52mg Arugula
Potassium 107mg 369mg Arugula
Sodium 1mg 27mg Apple
Zinc 0.04mg 0.47mg Arugula
Copper 0.027mg 0.076mg Arugula
Manganese 0.035mg 0.321mg Arugula
Selenium 0µg 0.3µg Arugula
Vitamin A 54IU 2373IU Arugula
Vitamin A RAE 3µg 119µg Arugula
Vitamin E 0.18mg 0.43mg Arugula
Vitamin C 4.6mg 15mg Arugula
Vitamin B1 0.017mg 0.044mg Arugula
Vitamin B2 0.026mg 0.086mg Arugula
Vitamin B3 0.091mg 0.305mg Arugula
Vitamin B5 0.061mg 0.437mg Arugula
Vitamin B6 0.041mg 0.073mg Arugula
Folate 3µg 97µg Arugula
Vitamin K 2.2µg 108.6µg Arugula
Tryptophan 0.001mg Apple
Threonine 0.006mg Apple
Isoleucine 0.006mg Apple
Leucine 0.013mg Apple
Lysine 0.012mg Apple
Methionine 0.001mg Apple
Phenylalanine 0.006mg Apple
Valine 0.012mg Apple
Histidine 0.005mg Apple
Saturated Fat 0.028g 0.086g Apple
Monounsaturated Fat 0.007g 0.049g Arugula
Polyunsaturated fat 0.051g 0.319g Arugula

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Apple 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
5%
Apple
52%
Arugula
Minerals Daily Need Coverage Score
4%
Apple
28%
Arugula

Comparison summary

Which food is lower in Sugar?
Arugula
Arugula is lower in Sugar (difference - 8.34g)
Which food is lower in glycemic index?
Arugula
Arugula is lower in glycemic index (difference - 4)
Which food is cheaper?
Arugula
Arugula is cheaper (difference - $0.1)
Which food is richer in minerals?
Arugula
Arugula is relatively richer in minerals
Which food is richer in vitamins?
Arugula
Arugula is relatively richer in vitamins
Which food contains less Sodium?
Apple
Apple contains less Sodium (difference - 26mg)
Which food is lower in Saturated Fat?
Apple
Apple is lower in Saturated Fat (difference - 0.058g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Apple - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171688/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.