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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, vitamin A, folate, vitamin C, calcium, iron, and magnesium; however, apple strudel is higher in selenium and vitamin B12.
  • Arugula covers your daily need for vitamin K, 88% more than apple strudel.
  • Arugula has 79 times more vitamin A than apple strudel. While arugula has 2373IU of vitamin A, apple strudel has only 30IU.
  • Arugula has less saturated fat.
  • The glycemic index of apple strudel is higher.

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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 34% 48% 33% 55% 25% 13% 22% 3.5% 42% 1.6%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 6.4% 4.5% 13% 16% 10% 5.2% 14% 18% 25% 33%
Contains more MagnesiumMagnesium +422.2%
Contains more CalciumCalcium +966.7%
Contains more PotassiumPotassium +147.7%
Contains more IronIron +247.6%
Contains more CopperCopper +153.3%
Contains more ZincZinc +147.4%
Contains more PhosphorusPhosphorus +57.6%
Contains less SodiumSodium -80%
Contains more ManganeseManganese +68.9%
Contains more SeleniumSelenium +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.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 50% 40% 8.6% 0% 11% 20% 5.7% 26% 17% 0% 272% 73% 8.3%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 5.7% 2% 28% 0% 10% 5.8% 6.2% 16% 11% 28% 7.3% 21% 9.5%
Contains more Vitamin CVitamin C +782.4%
Contains more Vitamin AVitamin A +1883.3%
Contains more Vitamin B2Vitamin B2 +244%
Contains more Vitamin B5Vitamin B5 +61.9%
Contains more Vitamin B6Vitamin B6 +58.7%
Contains more Vitamin KVitamin K +3644.8%
Contains more FolateFolate +246.4%
Contains more Vitamin EVitamin E +230.2%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +13.7%
~equal in Vitamin D ~0µg
~equal in Vitamin B1 ~0.04mg
~equal in Vitamin B3 ~0.33mg

All nutrients comparison - raw data values

Nutrient Arugula Apple strudel DV% diff.
Vitamin K 108.6µg 2.9µg 88%
Polyunsaturated fat 0.319g 5.315g 33%
Folate 97µg 28µg 17%
Fats 0.66g 11.2g 16%
Vitamin C 15mg 1.7mg 15%
Calcium 160mg 15mg 15%
Vitamin A 119µg 6µg 13%
Iron 1.46mg 0.42mg 13%
Calories 25kcal 274kcal 12%
Carbs 3.65g 41.1g 12%
Selenium 0.3µg 6.1µg 11%
Vitamin B12 0µg 0.22µg 9%
Saturated fat 0.086g 2.044g 9%
Magnesium 47mg 9mg 9%
Monounsaturated fat 0.049g 3.267g 8%
Lysine 153mg 7%
Vitamin E 0.43mg 1.42mg 7%
Potassium 369mg 149mg 6%
Manganese 0.321mg 0.19mg 6%
Copper 0.076mg 0.03mg 5%
Vitamin B2 0.086mg 0.025mg 5%
Sodium 27mg 135mg 5%
Zinc 0.47mg 0.19mg 3%
Vitamin B5 0.437mg 0.27mg 3%
Phosphorus 52mg 33mg 3%
Vitamin B6 0.073mg 0.046mg 2%
Fiber 1.6g 2.2g 2%
Cholesterol 0mg 6mg 2%
Protein 2.58g 3.3g 1%
Net carbs 2.05g 38.9g N/A
Sugar 2.05g 25.75g N/A
Vitamin B1 0.044mg 0.04mg 0%
Vitamin B3 0.305mg 0.33mg 0%
Choline 15.3mg 17.4mg 0%
Tryptophan 0.039mg 0%
Threonine 0.119mg 0%
Isoleucine 0.147mg 0%
Leucine 0.257mg 0%
Methionine 0.067mg 0%
Phenylalanine 0.151mg 0%
Valine 0.164mg 0%
Histidine 0.076mg 0%
Omega-3 - DHA 0g 0.001g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
3% 4% 92%
Protein: 2.58 g
Fats: 0.66 g
Carbs: 3.65 g
Water: 91.71 g
Other: 1.4 g
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 WaterWater +110.8%
Contains more OtherOther +55.6%
Contains more ProteinProtein +27.9%
Contains more FatsFats +1597%
Contains more CarbsCarbs +1026%

Fat Type Comparison

Fat type breakdown side-by-side comparison
19% 11% 70%
Saturated fat: Sat. Fat 0.086 g
Monounsaturated fat: Mono. Fat 0.049 g
Polyunsaturated fat: Poly. Fat 0.319 g
19% 31% 50%
Saturated fat: Sat. Fat 2.044 g
Monounsaturated fat: Mono. Fat 3.267 g
Polyunsaturated fat: Poly. Fat 5.315 g
Contains less Sat. FatSaturated fat -95.8%
Contains more Mono. FatMonounsaturated fat +6567.3%
Contains more Poly. FatPolyunsaturated fat +1566.1%

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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.