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Arugula vs. Danish pastry — In-Depth Nutrition Comparison

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The main differences between arugula and danish pastry

  • Arugula is richer in vitamin K, vitamin A, vitamin C, and calcium, yet danish pastry is richer in selenium, vitamin B2, vitamin B1, and vitamin B3.
  • Daily need coverage for vitamin K for arugula is 85% higher.
  • Arugula contains 150 times more vitamin C than danish pastry. Arugula contains 15mg of vitamin C, while danish pastry contains 0.1mg.
  • Arugula contains less sodium.
  • Arugula has a lower glycemic index than danish pastry.

Food types used in this article are Arugula, raw and Danish pastry, cheese.

Infographic

Arugula vs Danish pastry 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 11% 11% 8.6% 68% 30% 19% 46% 54% 46% 103%
Contains more MagnesiumMagnesium +213.3%
Contains more CalciumCalcium +357.1%
Contains more PotassiumPotassium +276.5%
Contains less SodiumSodium -93.5%
Contains more IronIron +23.3%
Contains more CopperCopper +17.1%
Contains more ZincZinc +48.9%
Contains more PhosphorusPhosphorus +107.7%
Contains more SeleniumSelenium +6200%
~equal in Manganese ~0.351mg

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 0.33% 12% 7% 0% 48% 60% 38% 18% 9.2% 25% 17% 45% 11%
Contains more Vitamin CVitamin C +14900%
Contains more Vitamin AVitamin A +240%
Contains more Vitamin EVitamin E +22.9%
Contains more Vitamin B5Vitamin B5 +43.8%
Contains more Vitamin B6Vitamin B6 +82.5%
Contains more Vitamin KVitamin K +1473.9%
Contains more FolateFolate +61.7%
Contains more Vitamin B1Vitamin B1 +331.8%
Contains more Vitamin B2Vitamin B2 +202.3%
Contains more Vitamin B3Vitamin B3 +555.7%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +31.4%
~equal in Vitamin D ~0µg

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% 22% 37% 31%
Protein: 8 g
Fats: 21.9 g
Carbs: 37.2 g
Water: 31.4 g
Other: 1.5 g
Contains more WaterWater +192.1%
Contains more ProteinProtein +210.1%
Contains more FatsFats +3218.2%
Contains more CarbsCarbs +919.2%
~equal in Other ~1.5g

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
33% 55% 12%
Saturated fat: Sat. Fat 6.794 g
Monounsaturated fat: Mono. Fat 11.313 g
Polyunsaturated fat: Poly. Fat 2.575 g
Contains less Sat. FatSaturated fat -98.7%
Contains more Mono. FatMonounsaturated fat +22987.8%
Contains more Poly. FatPolyunsaturated fat +707.2%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Arugula Danish pastry
Rich in minerals ok
Lower in price ok
Lower in Cholesterol 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 Danish pastry DV% diff.
Vitamin K 108.6µg 6.9µg 85%
Selenium 0.3µg 18.9µg 34%
Fats 0.66g 21.9g 33%
Saturated fat 0.086g 6.794g 30%
Monounsaturated fat 0.049g 11.313g 28%
Calories 25kcal 374kcal 17%
Sodium 27mg 417mg 17%
Vitamin C 15mg 0.1mg 17%
Polyunsaturated fat 0.319g 2.575g 15%
Vitamin B2 0.086mg 0.26mg 13%
Calcium 160mg 35mg 13%
Vitamin B1 0.044mg 0.19mg 12%
Carbs 3.65g 37.2g 11%
Vitamin B3 0.305mg 2mg 11%
Protein 2.58g 8g 11%
Vitamin A 119µg 35µg 9%
Folate 97µg 60µg 9%
Cholesterol 0mg 23mg 8%
Potassium 369mg 98mg 8%
Magnesium 47mg 15mg 8%
Phosphorus 52mg 108mg 8%
Vitamin B12 0µg 0.2µg 8%
Iron 1.46mg 1.8mg 4%
Vitamin B5 0.437mg 0.304mg 3%
Vitamin B6 0.073mg 0.04mg 3%
Zinc 0.47mg 0.7mg 2%
Fiber 1.6g 1g 2%
Choline 15.3mg 20.1mg 1%
Copper 0.076mg 0.089mg 1%
Vitamin E 0.43mg 0.35mg 1%
Manganese 0.321mg 0.351mg 1%
Net carbs 2.05g 36.2g N/A
Vitamin D 0IU 2IU 0%
Sugar 2.05g 6.95g N/A
Tryptophan 0.089mg 0%
Threonine 0.293mg 0%
Isoleucine 0.371mg 0%
Leucine 0.644mg 0%
Lysine 0.43mg 0%
Methionine 0.174mg 0%
Phenylalanine 0.402mg 0%
Valine 0.412mg 0%
Histidine 0.205mg 0%
Omega-3 - DHA 0g 0.001g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Arugula Danish pastry
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
22%
Danish pastry
Minerals Daily Need Coverage Score
28%
Arugula
40%
Danish pastry

Comparison summary

Which food is richer in minerals?
Danish pastry
Danish pastry is relatively richer in minerals
Which food is cheaper?
Danish pastry
Danish pastry is cheaper (difference - $0.4)
Which food is lower in Cholesterol?
Arugula
Arugula is lower in Cholesterol (difference - 23mg)
Which food is lower in Sugar?
Arugula
Arugula is lower in Sugar (difference - 4.9g)
Which food contains less Sodium?
Arugula
Arugula contains less Sodium (difference - 390mg)
Which food is lower in Saturated fat?
Arugula
Arugula is lower in Saturated fat (difference - 6.708g)
Which food is lower in glycemic index?
Arugula
Arugula is lower in glycemic index (difference - 18)
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. Danish pastry - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172754/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.