Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up
  1. Home
  2. Foods
  3. Greens
  4. Arugula
  5. Compare
  6. Arugula vs. Club sandwich

Arugula vs. Club sandwich — In-Depth Nutrition Comparison

Compare

Significant differences between arugula and club sandwich

  • Arugula has more vitamin K, vitamin A, and folate; however, club sandwich is richer in selenium, vitamin B3, phosphorus, vitamin B12, and vitamin B6.
  • Arugula covers your daily vitamin K needs 83% more than club sandwich.
  • Club sandwich has 7 times less vitamin A than arugula. Arugula has 2373IU of vitamin A, while club sandwich has 359IU.
  • Arugula contains less sodium.

Specific food types used in this comparison are Arugula, raw and Fast foods, grilled chicken, bacon, and tomato club sandwich, with cheese, lettuce, and mayonnaise.

Infographic

Arugula vs Club sandwich 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 23% 29% 20% 51% 30% 37% 92% 82% 0% 135%
Contains more MagnesiumMagnesium +46.9%
Contains more CalciumCalcium +68.4%
Contains more PotassiumPotassium +63.3%
Contains less SodiumSodium -95.7%
Contains more ManganeseManganese +∞%
Contains more CopperCopper +17.1%
Contains more ZincZinc +185.1%
Contains more PhosphorusPhosphorus +313.5%
Contains more SeleniumSelenium +8166.7%
~equal in Iron ~1.37mg

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 15% 12% 12% 1.5% 43% 43% 105% 50% 68% 59% 22% 23% 26%
Contains more Vitamin CVitamin C +240.9%
Contains more Vitamin AVitamin A +240%
Contains more Vitamin KVitamin K +1148.3%
Contains more FolateFolate +212.9%
Contains more Vitamin EVitamin E +41.9%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +290.9%
Contains more Vitamin B2Vitamin B2 +116.3%
Contains more Vitamin B3Vitamin B3 +1727.9%
Contains more Vitamin B5Vitamin B5 +89%
Contains more Vitamin B6Vitamin B6 +305.5%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +212.4%

All nutrients comparison - raw data values

Nutrient Arugula Club sandwich DV% diff.
Vitamin K 108.6µg 8.7µg 83%
Selenium 0.3µg 24.8µg 45%
Vitamin B3 0.305mg 5.575mg 33%
Protein 2.58g 17.19g 29%
Sodium 27mg 630mg 26%
Phosphorus 52mg 215mg 23%
Vitamin B12 0µg 0.47µg 20%
Vitamin B6 0.073mg 0.296mg 17%
Folate 97µg 31µg 17%
Cholesterol 0mg 46mg 15%
Saturated fat 0.086g 3.109g 14%
Manganese 0.321mg 14%
Vitamin C 15mg 4.4mg 12%
Fats 0.66g 8.05g 11%
Vitamin B1 0.044mg 0.172mg 11%
Calories 25kcal 220kcal 10%
Polyunsaturated fat 0.319g 1.88g 10%
Vitamin A 119µg 35µg 9%
Vitamin B2 0.086mg 0.186mg 8%
Zinc 0.47mg 1.34mg 8%
Vitamin B5 0.437mg 0.826mg 8%
Monounsaturated fat 0.049g 2.949g 7%
Calcium 160mg 95mg 7%
Choline 15.3mg 47.8mg 6%
Carbs 3.65g 19.87g 5%
Potassium 369mg 226mg 4%
Magnesium 47mg 32mg 4%
Fiber 1.6g 1.2g 2%
Vitamin E 0.43mg 0.61mg 1%
Vitamin D 0µg 0.1µg 1%
Copper 0.076mg 0.089mg 1%
Iron 1.46mg 1.37mg 1%
Vitamin D 0IU 5IU 1%
Net carbs 2.05g 18.67g N/A
Sugar 2.05g 4.68g N/A
Trans fat 0g 0.071g N/A
Omega-3 - EPA 0g 0.004g N/A
Omega-3 - DHA 0g 0.007g N/A
Omega-3 - DPA 0g 0.004g 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
17% 8% 20% 53% 2%
Protein: 17.19 g
Fats: 8.05 g
Carbs: 19.87 g
Water: 52.52 g
Other: 2.37 g
Contains more WaterWater +74.6%
Contains more ProteinProtein +566.3%
Contains more FatsFats +1119.7%
Contains more CarbsCarbs +444.4%
Contains more OtherOther +69.3%

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
39% 37% 24%
Saturated fat: Sat. Fat 3.109 g
Monounsaturated fat: Mono. Fat 2.949 g
Polyunsaturated fat: Poly. Fat 1.88 g
Contains less Sat. FatSaturated fat -97.2%
Contains more Mono. FatMonounsaturated fat +5918.4%
Contains more Poly. FatPolyunsaturated fat +489.3%

People also compare

Arugula
Arugula vs Vegetable
Vegetable
Arugula
Arugula vs Basil
Basil
Arugula
Arugula vs Spinach raw
Spinach raw
Club sandwich
Club sandwich vs Ravioli
Ravioli
Club sandwich
Club sandwich vs Lasagne
Lasagne
Club sandwich
Club sandwich vs Fettuccine
Fettuccine

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. Club sandwich - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170752/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.