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  6. Arugula vs. Cream cheese

Arugula vs. Cream cheese — In-Depth Nutrition Comparison

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What are the main differences between arugula and cream cheese?

  • Arugula is richer in vitamin K, vitamin A, folate, iron, vitamin C, and manganese, while cream cheese is higher in selenium.
  • Cream cheese's daily need coverage for saturated fat is 101% higher.
  • Arugula is lower in sodium.
  • Arugula has a higher glycemic index (32) than cream cheese (0).

We used Arugula, raw and Cheese, cream types in this comparison.

Infographic

Arugula vs Cream cheese 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% 29% 12% 4.1% 6% 14% 46% 41% 1.4% 47%
Contains more MagnesiumMagnesium +422.2%
Contains more CalciumCalcium +64.9%
Contains more PotassiumPotassium +179.5%
Contains more IronIron +1227.3%
Contains more CopperCopper +322.2%
Contains less SodiumSodium -91.4%
Contains more ManganeseManganese +2818.2%
Contains more PhosphorusPhosphorus +105.8%
Contains more SeleniumSelenium +2766.7%
~equal in Zinc ~0.5mg

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% 103% 17% 0% 5.8% 53% 1.7% 31% 13% 28% 5.3% 6.8% 15%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +91.3%
Contains more Vitamin B3Vitamin B3 +235.2%
Contains more Vitamin B6Vitamin B6 +30.4%
Contains more Vitamin KVitamin K +5071.4%
Contains more FolateFolate +977.8%
Contains more Vitamin AVitamin A +158.8%
Contains more Vitamin EVitamin E +100%
Contains more Vitamin B2Vitamin B2 +167.4%
Contains more Vitamin B5Vitamin B5 +18.3%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +77.8%
~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

Nutrient Arugula Cream cheese DV% diff.
Saturated fat 0.086g 20.213g 91%
Vitamin K 108.6µg 2.1µg 89%
Fats 0.66g 34.44g 52%
Cholesterol 0mg 101mg 34%
Folate 97µg 9µg 22%
Monounsaturated fat 0.049g 8.907g 22%
Vitamin A 119µg 308µg 21%
Vitamin C 15mg 0mg 17%
Iron 1.46mg 0.11mg 17%
Calories 25kcal 350kcal 16%
Selenium 0.3µg 8.6µg 15%
Manganese 0.321mg 0.011mg 13%
Sodium 27mg 314mg 12%
Vitamin B2 0.086mg 0.23mg 11%
Vitamin B12 0µg 0.22µg 9%
Magnesium 47mg 9mg 9%
Phosphorus 52mg 107mg 8%
Polyunsaturated fat 0.319g 1.483g 8%
Protein 2.58g 6.15g 7%
Potassium 369mg 132mg 7%
Copper 0.076mg 0.018mg 6%
Calcium 160mg 97mg 6%
Fiber 1.6g 0g 6%
Vitamin E 0.43mg 0.86mg 3%
Choline 15.3mg 27.2mg 2%
Vitamin B5 0.437mg 0.517mg 2%
Vitamin B1 0.044mg 0.023mg 2%
Vitamin B6 0.073mg 0.056mg 1%
Vitamin B3 0.305mg 0.091mg 1%
Carbs 3.65g 5.52g 1%
Net carbs 2.05g 5.52g N/A
Sugar 2.05g 3.76g N/A
Zinc 0.47mg 0.5mg 0%
Starch 0.35g 0%
Tryptophan 0.069mg 0%
Threonine 0.233mg 0%
Isoleucine 0.324mg 0%
Leucine 0.657mg 0%
Lysine 0.567mg 0%
Methionine 0.191mg 0%
Phenylalanine 0.291mg 0%
Valine 0.395mg 0%
Histidine 0.175mg 0%
Omega-3 - EPA 0g 0.01g N/A
Omega-3 - ALA 0.125g N/A
Omega-3 - DPA 0g 0.02g N/A
Omega-3 - Eicosatrienoic acid 0.002g N/A
Omega-6 - Gamma-linoleic acid 0.002g N/A
Omega-6 - Dihomo-gamma-linoleic acid 0.036g N/A
Omega-6 - Eicosadienoic acid 0.007g N/A
Omega-6 - Linoleic acid 0.807g 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
6% 34% 6% 53%
Protein: 6.15 g
Fats: 34.44 g
Carbs: 5.52 g
Water: 52.62 g
Other: 1.27 g
Contains more WaterWater +74.3%
Contains more ProteinProtein +138.4%
Contains more FatsFats +5118.2%
Contains more CarbsCarbs +51.2%
~equal in Other ~1.27g

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
66% 29% 5%
Saturated fat: Sat. Fat 20.213 g
Monounsaturated fat: Mono. Fat 8.907 g
Polyunsaturated fat: Poly. Fat 1.483 g
Contains less Sat. FatSaturated fat -99.6%
Contains more Mono. FatMonounsaturated fat +18077.6%
Contains more Poly. FatPolyunsaturated fat +364.9%

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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. Cream cheese - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173418/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.