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Arugula vs. Cream cracker — In-Depth Nutrition Comparison

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Significant differences between arugula and cream cracker

  • Arugula has more vitamin K and calcium; however, cream cracker is richer in iron, vitamin B3, vitamin B1, manganese, vitamin B12, and selenium.
  • Arugula covers your daily vitamin K needs 76% more than cream cracker.
  • Cream cracker has 6 times less calcium than arugula. Arugula has 160mg of calcium, while cream cracker has 26mg.
  • Arugula contains less sodium.
  • Cream cracker has a higher glycemic index. The glycemic index of cream cracker is 65, while the glycemic index of arugula is 32.

Specific food types used in this comparison are Arugula, raw and Crackers, cream, GAMESA SABROSAS.

Infographic

Arugula vs Cream cracker 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 18% 7.8% 11% 277% 37% 18% 42% 150% 101% 52%
Contains more MagnesiumMagnesium +88%
Contains more CalciumCalcium +515.4%
Contains more PotassiumPotassium +186%
Contains less SodiumSodium -97.6%
Contains more IronIron +405.5%
Contains more CopperCopper +46.1%
Contains more ZincZinc +40.4%
Contains more PhosphorusPhosphorus +88.5%
Contains more ManganeseManganese +142.4%
Contains more SeleniumSelenium +3066.7%

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% 32% 0% 75% 55% 95% 28% 15% 58% 45% 112% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B6Vitamin B6 +12.3%
Contains more Vitamin KVitamin K +506.7%
Contains more CholineCholine +∞%
Contains more Vitamin EVitamin E +269.8%
Contains more Vitamin B1Vitamin B1 +577.3%
Contains more Vitamin B2Vitamin B2 +179.1%
Contains more Vitamin B3Vitamin B3 +1565.6%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +53.6%
~equal in Vitamin D ~µg
~equal in Vitamin B5 ~0.462mg

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
7% 20% 65% 4% 4%
Protein: 7.01 g
Fats: 20.37 g
Carbs: 64.55 g
Water: 4.45 g
Other: 3.62 g
Contains more WaterWater +1960.9%
Contains more ProteinProtein +171.7%
Contains more FatsFats +2986.4%
Contains more CarbsCarbs +1668.5%
Contains more OtherOther +158.6%

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
29% 58% 13%
Saturated fat: Sat. Fat 5.362 g
Monounsaturated fat: Mono. Fat 10.625 g
Polyunsaturated fat: Poly. Fat 2.45 g
Contains less Sat. FatSaturated fat -98.4%
Contains more Mono. FatMonounsaturated fat +21583.7%
Contains more Poly. FatPolyunsaturated fat +668%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Arugula Cream cracker DV% diff.
Vitamin K 108.6µg 17.9µg 76%
Iron 1.46mg 7.38mg 74%
Sodium 27mg 1148mg 49%
Vitamin B3 0.305mg 5.08mg 30%
Fats 0.66g 20.37g 30%
Monounsaturated fat 0.049g 10.625g 26%
Saturated fat 0.086g 5.362g 24%
Calories 25kcal 484kcal 23%
Starch 51.87g 21%
Vitamin B1 0.044mg 0.298mg 21%
Manganese 0.321mg 0.778mg 20%
Carbs 3.65g 64.55g 20%
Vitamin B12 0µg 0.46µg 19%
Selenium 0.3µg 9.5µg 17%
Vitamin C 15mg 17%
Polyunsaturated fat 0.319g 2.45g 14%
Calcium 160mg 26mg 13%
Vitamin A 119µg 13%
Folate 97µg 149µg 13%
Vitamin B2 0.086mg 0.24mg 12%
Protein 2.58g 7.01g 9%
Vitamin E 0.43mg 1.59mg 8%
Phosphorus 52mg 98mg 7%
Potassium 369mg 129mg 7%
Magnesium 47mg 25mg 5%
Copper 0.076mg 0.111mg 4%
Fiber 1.6g 2.4g 3%
Choline 15.3mg 3%
Zinc 0.47mg 0.66mg 2%
Vitamin B5 0.437mg 0.462mg 1%
Vitamin B6 0.073mg 0.065mg 1%
Fructose 0.95g 1%
Net carbs 2.05g 62.15g N/A
Sugar 2.05g 9.37g N/A
Trans fat 0g 3.969g N/A
Omega-3 - ALA 0.045g N/A
Omega-6 - Linoleic acid 1.542g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Arugula Cream cracker
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
40%
Cream cracker
Minerals Daily Need Coverage Score
28%
Arugula
71%
Cream cracker

Comparison summary

Which food is lower in Cholesterol?
Cream cracker
Cream cracker is lower in Cholesterol (difference - 0mg)
Which food is cheaper?
Cream cracker
Cream cracker is cheaper (difference - $0.4)
Which food is richer in minerals?
Cream cracker
Cream cracker is relatively richer in minerals
Which food is lower in Sugar?
Arugula
Arugula is lower in Sugar (difference - 7.32g)
Which food contains less Sodium?
Arugula
Arugula contains less Sodium (difference - 1121mg)
Which food is lower in Saturated fat?
Arugula
Arugula is lower in Saturated fat (difference - 5.276g)
Which food is lower in glycemic index?
Arugula
Arugula is lower in glycemic index (difference - 33)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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 cracker - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167530/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.