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Arugula vs. Crab stick — In-Depth Nutrition Comparison

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What are the differences between arugula and crab stick?

  • Arugula is higher in vitamin K, vitamin A, folate, vitamin C, calcium, and manganese; however, crab stick is richer in selenium, phosphorus, and vitamin B12.
  • Arugula's daily need coverage for vitamin K is 90% more.
  • Arugula has less sodium.
  • Arugula has a lower glycemic index (32) than crab stick (50).

We used Arugula, raw and Crustaceans, crab, alaska king, imitation, made from surimi types in this article.

Infographic

Arugula vs Crab stick infographic
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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 31% 3.9% 7.9% 15% 11% 9% 121% 69% 1.4% 122%
Contains more CalciumCalcium +1130.8%
Contains more PotassiumPotassium +310%
Contains more IronIron +274.4%
Contains more CopperCopper +137.5%
Contains more ZincZinc +42.4%
Contains less SodiumSodium -94.9%
Contains more ManganeseManganese +2818.2%
Contains more PhosphorusPhosphorus +442.3%
Contains more SeleniumSelenium +7333.3%
~equal in Magnesium ~43mg

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% 0% 3.4% 0% 7.5% 18% 12% 0% 30% 71% 1% 0% 7.1%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +152.9%
Contains more Vitamin B1Vitamin B1 +46.7%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin KVitamin K +27050%
Contains more FolateFolate +∞%
Contains more CholineCholine +17.7%
Contains more Vitamin B3Vitamin B3 +103.3%
Contains more Vitamin B6Vitamin B6 +78.1%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin D ~0µg
~equal in Vitamin B2 ~0.08mg

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
8% 15% 75% 2%
Protein: 7.62 g
Fats: 0.46 g
Carbs: 15 g
Water: 74.66 g
Other: 2.26 g
Contains more FatsFats +43.5%
Contains more WaterWater +22.8%
Contains more ProteinProtein +195.3%
Contains more CarbsCarbs +311%
Contains more OtherOther +61.4%

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
34% 43% 23%
Saturated fat: Sat. Fat 0.216 g
Monounsaturated fat: Mono. Fat 0.275 g
Polyunsaturated fat: Poly. Fat 0.143 g
Contains less Sat. FatSaturated fat -60.2%
Contains more Poly. FatPolyunsaturated fat +123.1%
Contains more Mono. FatMonounsaturated fat +461.2%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Arugula Crab stick DV% diff.
Vitamin K 108.6µg 0.4µg 90%
Selenium 0.3µg 22.3µg 40%
Phosphorus 52mg 282mg 33%
Folate 97µg 0µg 24%
Vitamin B12 0µg 0.57µg 24%
Sodium 27mg 529mg 22%
Vitamin C 15mg 0mg 17%
Calcium 160mg 13mg 15%
Vitamin A 119µg 0µg 13%
Iron 1.46mg 0.39mg 13%
Manganese 0.321mg 0.011mg 13%
Protein 2.58g 7.62g 10%
Vitamin B5 0.437mg 0mg 9%
Potassium 369mg 90mg 8%
Cholesterol 0mg 20mg 7%
Copper 0.076mg 0.032mg 5%
Vitamin B6 0.073mg 0.13mg 4%
Fiber 1.6g 0.5g 4%
Carbs 3.65g 15g 4%
Calories 25kcal 95kcal 4%
Vitamin B3 0.305mg 0.62mg 2%
Vitamin E 0.43mg 0.17mg 2%
Fructose 0.62g 1%
Starch 3.5g 1%
Zinc 0.47mg 0.33mg 1%
Magnesium 47mg 43mg 1%
Saturated fat 0.086g 0.216g 1%
Monounsaturated fat 0.049g 0.275g 1%
Polyunsaturated fat 0.319g 0.143g 1%
Vitamin B1 0.044mg 0.03mg 1%
Fats 0.66g 0.46g 0%
Net carbs 2.05g 14.5g N/A
Sugar 2.05g 6.25g N/A
Vitamin B2 0.086mg 0.08mg 0%
Trans fat 0g 0.008g N/A
Choline 15.3mg 13mg 0%
Tryptophan 0.075mg 0%
Threonine 0.285mg 0%
Isoleucine 0.23mg 0%
Leucine 0.607mg 0%
Lysine 0.707mg 0%
Methionine 0.261mg 0%
Phenylalanine 0.26mg 0%
Valine 0.286mg 0%
Histidine 0.156mg 0%
Omega-3 - DHA 0g 0.028g N/A
Omega-3 - ALA 0.008g N/A
Omega-3 - DPA 0g 0.001g N/A
Omega-6 - Linoleic acid 0.089g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Arugula Crab stick
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
41%
Arugula
12%
Crab stick
Minerals Daily Need Coverage Score
28%
Arugula
39%
Crab stick

Comparison summary

Which food is lower in Cholesterol?
Arugula
Arugula is lower in Cholesterol (difference - 20mg)
Which food is lower in Sugar?
Arugula
Arugula is lower in Sugar (difference - 4.2g)
Which food contains less Sodium?
Arugula
Arugula contains less Sodium (difference - 502mg)
Which food is lower in Saturated fat?
Arugula
Arugula is lower in Saturated fat (difference - 0.13g)
Which food is lower in glycemic index?
Arugula
Arugula is lower in glycemic index (difference - 18)
Which food is cheaper?
Arugula
Arugula is cheaper (difference - $11.6)
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

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. Crab stick - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174203/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.