Arugula vs. Crouton — In-Depth Nutrition Comparison
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Differences between arugula and crouton
- Arugula has more vitamin A and vitamin C, while crouton has more selenium, vitamin B1, iron, vitamin B3, vitamin B2, fiber, and copper.
- Crouton's daily need coverage for selenium is 68% higher.
- The amount of sodium in arugula is lower.
- Arugula has a lower glycemic index. The glycemic index of arugula is 32, while the glycemic index of crouton is 72.
The food types used in this comparison are Arugula, raw and Croutons, plain.
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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 | +51.6% |
| Contains more CalciumCalcium | +110.5% |
| Contains more PotassiumPotassium | +197.6% |
| Contains less SodiumSodium | -96.1% |
| Contains more IronIron | +179.5% |
| Contains more CopperCopper | +114.5% |
| Contains more ZincZinc | +89.4% |
| Contains more PhosphorusPhosphorus | +121.2% |
| Contains more ManganeseManganese | +55.8% |
| Contains more SeleniumSelenium | +12400% |
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 EVitamin E | +∞% |
| Contains more Vitamin B6Vitamin B6 | +180.8% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more CholineCholine | +∞% |
| Contains more Vitamin B1Vitamin B1 | +1315.9% |
| Contains more Vitamin B2Vitamin B2 | +216.3% |
| Contains more Vitamin B3Vitamin B3 | +1683.3% |
| Contains more FolateFolate | +36.1% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin K | 108.6µg | 91% | |
| Selenium | 0.3µg | 37.5µg | 68% |
| Vitamin B1 | 0.044mg | 0.623mg | 48% |
| Iron | 1.46mg | 4.08mg | 33% |
| Vitamin B3 | 0.305mg | 5.439mg | 32% |
| Sodium | 27mg | 698mg | 29% |
| Carbs | 3.65g | 73.5g | 23% |
| Protein | 2.58g | 11.9g | 19% |
| Calories | 25kcal | 407kcal | 19% |
| Vitamin C | 15mg | 0mg | 17% |
| Vitamin B2 | 0.086mg | 0.272mg | 14% |
| Fiber | 1.6g | 5.1g | 14% |
| Vitamin A | 119µg | 0µg | 13% |
| Copper | 0.076mg | 0.163mg | 10% |
| Fats | 0.66g | 6.6g | 9% |
| Phosphorus | 52mg | 115mg | 9% |
| Folate | 97µg | 132µg | 9% |
| Calcium | 160mg | 76mg | 8% |
| Monounsaturated fat | 0.049g | 3.059g | 8% |
| Manganese | 0.321mg | 0.5mg | 8% |
| Potassium | 369mg | 124mg | 7% |
| Polyunsaturated fat | 0.319g | 1.273g | 6% |
| Saturated fat | 0.086g | 1.51g | 6% |
| Vitamin B6 | 0.073mg | 0.026mg | 4% |
| Zinc | 0.47mg | 0.89mg | 4% |
| Magnesium | 47mg | 31mg | 4% |
| Choline | 15.3mg | 3% | |
| Vitamin E | 0.43mg | 3% | |
| Net carbs | 2.05g | 68.4g | N/A |
| Sugar | 2.05g | N/A | |
| Vitamin B5 | 0.437mg | 0.429mg | 0% |
| Tryptophan | 0.14mg | 0% | |
| Threonine | 0.337mg | 0% | |
| Isoleucine | 0.456mg | 0% | |
| Leucine | 0.832mg | 0% | |
| Lysine | 0.278mg | 0% | |
| Methionine | 0.211mg | 0% | |
| Phenylalanine | 0.586mg | 0% | |
| Valine | 0.514mg | 0% | |
| Histidine | 0.255mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more WaterWater | +1567.5% |
| Contains more ProteinProtein | +361.2% |
| Contains more FatsFats | +900% |
| Contains more CarbsCarbs | +1913.7% |
| Contains more OtherOther | +78.6% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -94.3% |
| Contains more Mono. FatMonounsaturated fat | +6142.9% |
| Contains more Poly. FatPolyunsaturated fat | +299.1% |
