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  6. Arugula vs. Apple strudel

Arugula vs. Apple strudel — In-Depth Nutrition Comparison

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Summary of differences between Arugula and Apple strudel

  • Arugula has more Vitamin K, Folate, Vitamin C, Calcium, Iron, Vitamin A RAE, and Magnesium, however, Apple strudel is higher in Selenium, and Vitamin B12.
  • Arugula covers your daily need of Vitamin K 88% more than Apple strudel.
  • Arugula has 20 times more Vitamin A RAE than Apple strudel. While Arugula has 119µg of Vitamin A RAE, Apple strudel has only 6µg.
  • Arugula has less Saturated Fat.

These are the specific foods used in this comparison Arugula, raw and Strudel, apple.

Infographic

Arugula vs Apple strudel 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.
Arugula
Arugula
9
:
1
Apple strudel
Apple strudel
Contains more Calcium +966.7%
Contains more Iron +247.6%
Contains more Magnesium +422.2%
Contains more Phosphorus +57.6%
Contains more Potassium +147.7%
Contains less Sodium -80%
Contains more Zinc +147.4%
Contains more Copper +153.3%
Contains more Manganese +68.9%
Contains more Selenium +1933.3%
Arugula
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 48% 55% 34% 23% 33% 4% 13% 26% 42% 2%
Apple strudel
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 16% 7% 15% 14% 18% 6% 10% 25% 34%
Contains more Calcium +966.7%
Contains more Iron +247.6%
Contains more Magnesium +422.2%
Contains more Phosphorus +57.6%
Contains more Potassium +147.7%
Contains less Sodium -80%
Contains more Zinc +147.4%
Contains more Copper +153.3%
Contains more Manganese +68.9%
Contains more Selenium +1933.3%

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.
Arugula
Arugula
8
:
3
Apple strudel
Apple strudel
Contains more Vitamin A +7810%
Contains more Vitamin C +782.4%
Contains more Vitamin B2 +244%
Contains more Vitamin B5 +61.9%
Contains more Vitamin B6 +58.7%
Contains more Folate +246.4%
Contains more Vitamin K +3644.8%
Contains more Vitamin E +230.2%
Contains more Vitamin B12 +∞%
Equal in Vitamin B1 - 0.04
Equal in Vitamin B3 - 0.33
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%
Apple strudel
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 2% 29% 0% 6% 10% 6% 7% 17% 11% 22% 28% 8%
Contains more Vitamin A +7810%
Contains more Vitamin C +782.4%
Contains more Vitamin B2 +244%
Contains more Vitamin B5 +61.9%
Contains more Vitamin B6 +58.7%
Contains more Folate +246.4%
Contains more Vitamin K +3644.8%
Contains more Vitamin E +230.2%
Contains more Vitamin B12 +∞%
Equal in Vitamin B1 - 0.04
Equal in Vitamin B3 - 0.33

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Arugula
Arugula
2
:
3
Apple strudel
Apple strudel
Contains more Water +110.8%
Contains more Other +55.6%
Contains more Protein +27.9%
Contains more Fats +1597%
Contains more Carbs +1026%
Arugula
3% 4% 92%
Protein: 2.58 g
Fats: 0.66 g
Carbs: 3.65 g
Water: 91.71 g
Other: 1.4 g
Apple strudel
3% 11% 41% 44%
Protein: 3.3 g
Fats: 11.2 g
Carbs: 41.1 g
Water: 43.5 g
Other: 0.9 g
Contains more Water +110.8%
Contains more Other +55.6%
Contains more Protein +27.9%
Contains more Fats +1597%
Contains more Carbs +1026%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Arugula
Arugula
1
:
2
Apple strudel
Apple strudel
Contains less Saturated Fat -95.8%
Contains more Monounsaturated Fat +6567.3%
Contains more Polyunsaturated fat +1566.1%
Arugula
19% 11% 70%
Saturated Fat: 0.086 g
Monounsaturated Fat: 0.049 g
Polyunsaturated fat: 0.319 g
Apple strudel
19% 31% 50%
Saturated Fat: 2.044 g
Monounsaturated Fat: 3.267 g
Polyunsaturated fat: 5.315 g
Contains less Saturated Fat -95.8%
Contains more Monounsaturated Fat +6567.3%
Contains more Polyunsaturated fat +1566.1%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Arugula Apple strudel Opinion
Net carbs 2.05g 38.9g Apple strudel
Protein 2.58g 3.3g Apple strudel
Fats 0.66g 11.2g Apple strudel
Carbs 3.65g 41.1g Apple strudel
Calories 25kcal 274kcal Apple strudel
Sugar 2.05g 25.75g Arugula
Fiber 1.6g 2.2g Apple strudel
Calcium 160mg 15mg Arugula
Iron 1.46mg 0.42mg Arugula
Magnesium 47mg 9mg Arugula
Phosphorus 52mg 33mg Arugula
Potassium 369mg 149mg Arugula
Sodium 27mg 135mg Arugula
Zinc 0.47mg 0.19mg Arugula
Copper 0.076mg 0.03mg Arugula
Manganese 0.321mg 0.19mg Arugula
Selenium 0.3µg 6.1µg Apple strudel
Vitamin A 2373IU 30IU Arugula
Vitamin A RAE 119µg 6µg Arugula
Vitamin E 0.43mg 1.42mg Apple strudel
Vitamin C 15mg 1.7mg Arugula
Vitamin B1 0.044mg 0.04mg Arugula
Vitamin B2 0.086mg 0.025mg Arugula
Vitamin B3 0.305mg 0.33mg Apple strudel
Vitamin B5 0.437mg 0.27mg Arugula
Vitamin B6 0.073mg 0.046mg Arugula
Folate 97µg 28µg Arugula
Vitamin B12 0µg 0.22µg Apple strudel
Vitamin K 108.6µg 2.9µg Arugula
Tryptophan 0.039mg Apple strudel
Threonine 0.119mg Apple strudel
Isoleucine 0.147mg Apple strudel
Leucine 0.257mg Apple strudel
Lysine 153mg Apple strudel
Methionine 0.067mg Apple strudel
Phenylalanine 0.151mg Apple strudel
Valine 0.164mg Apple strudel
Histidine 0.076mg Apple strudel
Cholesterol 0mg 6mg Arugula
Saturated Fat 0.086g 2.044g Arugula
Omega-3 - DHA 0g 0.001g Apple strudel
Monounsaturated Fat 0.049g 3.267g Apple strudel
Polyunsaturated fat 0.319g 5.315g Apple strudel

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Arugula Apple strudel
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
52%
Arugula
12%
Apple strudel
Minerals Daily Need Coverage Score
28%
Arugula
14%
Apple strudel

Comparison summary

Which food is lower in Sugar?
Arugula
Arugula is lower in Sugar (difference - 23.7g)
Which food contains less Sodium?
Arugula
Arugula contains less Sodium (difference - 108mg)
Which food is lower in Cholesterol?
Arugula
Arugula is lower in Cholesterol (difference - 6mg)
Which food is lower in Saturated Fat?
Arugula
Arugula is lower in Saturated Fat (difference - 1.958g)
Which food is lower in glycemic index?
Arugula
Arugula is lower in glycemic index (difference - 27)
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 is cheaper?
Apple strudel
Apple strudel is cheaper (difference - $0.4)

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. Arugula - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169387/nutrients
  2. Apple strudel - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175032/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.