Arugula vs. Crackers — In-Depth Nutrition Comparison
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How are arugula and crackers different?
- Arugula has more vitamin A and vitamin K; however, crackers are richer in iron, vitamin B1, vitamin B2, phosphorus, vitamin B3, and vitamin E.
- Arugula covers your daily need for vitamin A, 47% more than crackers.
- Arugula has 2 times more vitamin K than crackers. Arugula has 108.6µg of vitamin K, while crackers have 69.3µg.
- Arugula contains less sodium.
- Crackers have a higher glycemic index. The glycemic index of crackers is 63, while the glycemic index of arugula is 32.
Arugula, raw and Crackers, standard snack-type, regular types were used in this article.
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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.
| Contains more MagnesiumMagnesium | +161.1% |
| Contains more CalciumCalcium | +33.3% |
| Contains more PotassiumPotassium | +212.7% |
| Contains less SodiumSodium | -96.3% |
| Contains more IronIron | +176% |
| Contains more CopperCopper | +36.8% |
| Contains more PhosphorusPhosphorus | +376.9% |
| Contains more ManganeseManganese | +53% |
| Contains more SeleniumSelenium | +2133.3% |
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.
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin B6Vitamin B6 | +15.9% |
| Contains more Vitamin KVitamin K | +56.7% |
| Contains more CholineCholine | +59.4% |
| Contains more Vitamin EVitamin E | +604.7% |
| Contains more Vitamin B1Vitamin B1 | +845.5% |
| Contains more Vitamin B2Vitamin B2 | +430.2% |
| Contains more Vitamin B3Vitamin B3 | +1326.9% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Polyunsaturated fat | 0.319g | 13.137g | 85% |
| Fats | 0.66g | 26.43g | 40% |
| Vitamin K | 108.6µg | 69.3µg | 33% |
| Iron | 1.46mg | 4.03mg | 32% |
| Vitamin B1 | 0.044mg | 0.416mg | 31% |
| Sodium | 27mg | 726mg | 30% |
| Phosphorus | 52mg | 248mg | 28% |
| Vitamin B2 | 0.086mg | 0.456mg | 28% |
| Vitamin B3 | 0.305mg | 4.352mg | 25% |
| Saturated fat | 0.086g | 5.562g | 25% |
| Calories | 25kcal | 510kcal | 24% |
| Starch | 49.69g | 20% | |
| Carbs | 3.65g | 61.3g | 19% |
| Vitamin C | 15mg | 0mg | 17% |
| Vitamin E | 0.43mg | 3.03mg | 17% |
| Monounsaturated fat | 0.049g | 6.553g | 16% |
| Vitamin A | 119µg | 0µg | 13% |
| Selenium | 0.3µg | 6.7µg | 12% |
| Protein | 2.58g | 6.64g | 8% |
| Potassium | 369mg | 118mg | 7% |
| Manganese | 0.321mg | 0.491mg | 7% |
| Magnesium | 47mg | 18mg | 7% |
| Calcium | 160mg | 120mg | 4% |
| Fiber | 1.6g | 2.3g | 3% |
| Copper | 0.076mg | 0.104mg | 3% |
| Folate | 97µg | 92µg | 1% |
| Choline | 15.3mg | 9.6mg | 1% |
| Vitamin B6 | 0.073mg | 0.063mg | 1% |
| Net carbs | 2.05g | 59g | N/A |
| Sugar | 2.05g | 8.18g | N/A |
| Zinc | 0.47mg | 0.49mg | 0% |
| Vitamin B5 | 0.437mg | 0.417mg | 0% |
| Trans fat | 0g | 1.076g | N/A |
| Tryptophan | 0.084mg | 0% | |
| Threonine | 0.193mg | 0% | |
| Isoleucine | 0.246mg | 0% | |
| Leucine | 0.471mg | 0% | |
| Lysine | 0.103mg | 0% | |
| Methionine | 0.112mg | 0% | |
| Phenylalanine | 0.331mg | 0% | |
| Valine | 0.294mg | 0% | |
| Histidine | 0.145mg | 0% | |
| Fructose | 0.29g | 0% | |
| Omega-3 - ALA | 1.485g | N/A | |
| Omega-6 - Gamma-linoleic acid | 0.062g | N/A | |
| Omega-6 - Eicosadienoic acid | 0.009g | N/A | |
| Omega-6 - Linoleic acid | 11.48g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more WaterWater | +2820.7% |
| Contains more ProteinProtein | +157.4% |
| Contains more FatsFats | +3904.5% |
| Contains more CarbsCarbs | +1579.5% |
| Contains more OtherOther | +77.9% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -98.5% |
| Contains more Mono. FatMonounsaturated fat | +13273.5% |
| Contains more Poly. FatPolyunsaturated fat | +4018.2% |
