Arugula vs. French toast — In-Depth Nutrition Comparison

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How are arugula and french toast different?

Arugula has more vitamin A, vitamin C, and folate; however, french toast is richer in selenium, vitamin B2, vitamin B1, and vitamin B12.
French toast covers your daily need for cholesterol, 39% more than arugula.
Arugula has 50 times more vitamin C than french toast. Arugula has 15mg of vitamin C, while french toast has 0.3mg.
Arugula contains less sodium.
French toast has a higher glycemic index. The glycemic index of french toast is 67, while the glycemic index of arugula is 32.

Arugula, raw and French toast, prepared from recipe, made with low fat (2%) milk 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.

Arugula

French toast

Contains more MagnesiumMagnesium	+176.5%
Contains more CalciumCalcium	+60%
Contains more PotassiumPotassium	+175.4%
Contains more CopperCopper	+31%
Contains less SodiumSodium	-94.4%
Contains more ManganeseManganese	+70.7%

Contains more IronIron	+14.4%
Contains more ZincZinc	+42.6%
Contains more PhosphorusPhosphorus	+125%
Contains more SeleniumSelenium	+6600%

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.

Arugula

French toast

Contains more Vitamin CVitamin C	+4900%
Contains more Vitamin EVitamin E	+∞%
Contains more Vitamin KVitamin K	+∞%
Contains more FolateFolate	+125.6%
Contains more CholineCholine	+∞%

Contains more Vitamin B1Vitamin B1	+363.6%
Contains more Vitamin B2Vitamin B2	+273.3%
Contains more Vitamin B3Vitamin B3	+433.8%
Contains more Vitamin B5Vitamin B5	+25.6%
Contains more Vitamin B12Vitamin B12	+∞%

~equal in Vitamin A ~124µg

~equal in Vitamin D ~µg

~equal in Vitamin B6 ~0.074mg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Vitamin K	108.6µg		91%
Cholesterol	0mg	116mg	39%
Selenium	0.3µg	20.1µg	36%
Sodium	27mg	479mg	20%
Vitamin B2	0.086mg	0.321mg	18%
Fats	0.66g	10.8g	16%
Vitamin C	15mg	0.3mg	16%
Polyunsaturated fat	0.319g	2.594g	15%
Folate	97µg	43µg	14%
Vitamin B12	0µg	0.31µg	13%
Vitamin B1	0.044mg	0.204mg	13%
Saturated fat	0.086g	2.723g	12%
Monounsaturated fat	0.049g	4.524g	11%
Protein	2.58g	7.7g	10%
Calories	25kcal	229kcal	10%
Phosphorus	52mg	117mg	9%
Vitamin B3	0.305mg	1.628mg	8%
Carbs	3.65g	25g	7%
Magnesium	47mg	17mg	7%
Potassium	369mg	134mg	7%
Manganese	0.321mg	0.188mg	6%
Calcium	160mg	100mg	6%
Fiber	1.6g		6%
Iron	1.46mg	1.67mg	3%
Choline	15.3mg		3%
Vitamin E	0.43mg		3%
Vitamin B5	0.437mg	0.549mg	2%
Copper	0.076mg	0.058mg	2%
Zinc	0.47mg	0.67mg	2%
Vitamin A	119µg	124µg	1%
Net carbs	2.05g	25g	N/A
Sugar	2.05g		N/A
Vitamin B6	0.073mg	0.074mg	0%
Tryptophan		0.094mg	0%
Threonine		0.305mg	0%
Isoleucine		0.375mg	0%
Leucine		0.621mg	0%
Lysine		0.413mg	0%
Methionine		0.188mg	0%
Phenylalanine		0.389mg	0%
Valine		0.419mg	0%
Histidine		0.179mg	0%
Omega-3 - EPA	0g	0.001g	N/A
Omega-3 - DHA	0g	0.01g	N/A