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  6. Arugula vs. Wheat Bread

Arugula vs. Wheat Bread — In-Depth Nutrition Comparison

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The main differences between arugula and wheat Bread

  • Arugula is richer in vitamin K and vitamin A, yet wheat Bread is richer in selenium, manganese, vitamin B3, vitamin B1, iron, vitamin B2, and phosphorus.
  • Daily need coverage for vitamin K for arugula is 86% higher.
  • Arugula contains less sodium.
  • Arugula has a lower glycemic index than wheat Bread.

Food types used in this article are Arugula, raw and Bread, wheat, toasted.

Infographic

Arugula vs Wheat Bread 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 42% 50% 20% 153% 66% 40% 81% 78% 180% 182%
Contains more PotassiumPotassium +65.5%
Contains less SodiumSodium -95.5%
Contains more MagnesiumMagnesium +25.5%
Contains more IronIron +180.1%
Contains more CopperCopper +160.5%
Contains more ZincZinc +212.8%
Contains more PhosphorusPhosphorus +261.5%
Contains more ManganeseManganese +329%
Contains more SeleniumSelenium +11033.3%
~equal in Calcium ~165mg

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 0.67% 0% 4.8% 0% 110% 88% 117% 27% 35% 0% 14% 65% 12%
Contains more Vitamin CVitamin C +7400%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +79.2%
Contains more Vitamin KVitamin K +1805.3%
Contains more FolateFolate +12.8%
Contains more Vitamin B1Vitamin B1 +897.7%
Contains more Vitamin B2Vitamin B2 +344.2%
Contains more Vitamin B3Vitamin B3 +1949.2%
Contains more Vitamin B6Vitamin B6 +109.6%
Contains more CholineCholine +44.4%
~equal in Vitamin D ~0µg
~equal in Vitamin B5 ~0.456mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Arugula Wheat Bread DV% diff.
Vitamin K 108.6µg 5.7µg 86%
Selenium 0.3µg 33.4µg 60%
Manganese 0.321mg 1.377mg 46%
Vitamin B3 0.305mg 6.25mg 37%
Vitamin B1 0.044mg 0.439mg 33%
Iron 1.46mg 4.09mg 33%
Sodium 27mg 601mg 25%
Vitamin B2 0.086mg 0.382mg 23%
Protein 2.58g 12.96g 21%
Phosphorus 52mg 188mg 19%
Carbs 3.65g 55.77g 17%
Vitamin C 15mg 0.2mg 16%
Calories 25kcal 313kcal 14%
Copper 0.076mg 0.198mg 14%
Vitamin A 119µg 0µg 13%
Fiber 1.6g 4.7g 12%
Zinc 0.47mg 1.47mg 9%
Polyunsaturated fat 0.319g 1.72g 9%
Fats 0.66g 4.27g 6%
Vitamin B6 0.073mg 0.153mg 6%
Potassium 369mg 223mg 4%
Saturated fat 0.086g 0.989g 4%
Magnesium 47mg 59mg 3%
Folate 97µg 86µg 3%
Monounsaturated fat 0.049g 1.019g 2%
Choline 15.3mg 22.1mg 1%
Calcium 160mg 165mg 1%
Vitamin E 0.43mg 0.24mg 1%
Net carbs 2.05g 51.07g N/A
Sugar 2.05g 6.42g N/A
Vitamin B5 0.437mg 0.456mg 0%
Tryptophan 0.092mg 0%
Threonine 0.299mg 0%
Isoleucine 0.258mg 0%
Leucine 0.461mg 0%
Lysine 0.215mg 0%
Methionine 0.105mg 0%
Phenylalanine 0.315mg 0%
Valine 0.31mg 0%
Histidine 0.15mg 0%
Omega-3 - ALA 0.161g 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
13% 4% 56% 24% 3%
Protein: 12.96 g
Fats: 4.27 g
Carbs: 55.77 g
Water: 24.23 g
Other: 2.77 g
Contains more WaterWater +278.5%
Contains more ProteinProtein +402.3%
Contains more FatsFats +547%
Contains more CarbsCarbs +1427.9%
Contains more OtherOther +97.9%

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
27% 27% 46%
Saturated fat: Sat. Fat 0.989 g
Monounsaturated fat: Mono. Fat 1.019 g
Polyunsaturated fat: Poly. Fat 1.72 g
Contains less Sat. FatSaturated fat -91.3%
Contains more Mono. FatMonounsaturated fat +1979.6%
Contains more Poly. FatPolyunsaturated fat +439.2%

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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. Wheat Bread - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172687/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.