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Arugula vs. Graham cracker — In-Depth Nutrition Comparison

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Important differences between arugula and graham cracker

  • Arugula has more vitamin K, vitamin A, and vitamin C; however, graham cracker has more manganese, iron, vitamin B3, phosphorus, vitamin B1, and vitamin B2.
  • Arugula's daily need coverage for vitamin K is 79% more.
  • Arugula is lower in sodium.
  • Graham cracker has a higher glycemic index than arugula.

The food varieties used in the comparison are Arugula, raw and Cookies, graham crackers, plain or honey (includes cinnamon).

Infographic

Arugula vs Graham cracker 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 29% 23% 15% 142% 57% 26% 79% 60% 133% 34%
Contains more MagnesiumMagnesium +17.5%
Contains more CalciumCalcium +107.8%
Contains more PotassiumPotassium +117.1%
Contains less SodiumSodium -94.1%
Contains more IronIron +158.9%
Contains more CopperCopper +123.7%
Contains more ZincZinc +104.3%
Contains more PhosphorusPhosphorus +255.8%
Contains more ManganeseManganese +217.4%
Contains more SeleniumSelenium +2000%

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% 30% 0% 66% 73% 83% 25% 36% 0% 36% 68% 3.2%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin KVitamin K +659.4%
Contains more CholineCholine +159.3%
Contains more Vitamin EVitamin E +251.2%
Contains more Vitamin B1Vitamin B1 +502.3%
Contains more Vitamin B2Vitamin B2 +268.6%
Contains more Vitamin B3Vitamin B3 +1355.4%
Contains more Vitamin B6Vitamin B6 +113.7%
~equal in Vitamin D ~0µg
~equal in Vitamin B5 ~0.42mg
~equal in Vitamin B12 ~0µg
~equal in Folate ~91µg

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% 11% 78% 3%
Protein: 6.69 g
Fats: 10.6 g
Carbs: 77.66 g
Water: 3.39 g
Other: 1.66 g
Contains more WaterWater +2605.3%
Contains more ProteinProtein +159.3%
Contains more FatsFats +1506.1%
Contains more CarbsCarbs +2027.7%
Contains more OtherOther +18.6%

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
17% 26% 57%
Saturated fat: Sat. Fat 1.633 g
Monounsaturated fat: Mono. Fat 2.509 g
Polyunsaturated fat: Poly. Fat 5.388 g
Contains less Sat. FatSaturated fat -94.7%
Contains more Mono. FatMonounsaturated fat +5020.4%
Contains more Poly. FatPolyunsaturated fat +1589%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Arugula Graham cracker DV% diff.
Vitamin K 108.6µg 14.3µg 79%
Polyunsaturated fat 0.319g 5.388g 34%
Manganese 0.321mg 1.019mg 30%
Iron 1.46mg 3.78mg 29%
Vitamin B3 0.305mg 4.439mg 26%
Carbs 3.65g 77.66g 25%
Calories 25kcal 430kcal 20%
Phosphorus 52mg 185mg 19%
Starch 46.56g 19%
Sodium 27mg 459mg 19%
Vitamin B2 0.086mg 0.317mg 18%
Vitamin B1 0.044mg 0.265mg 18%
Vitamin C 15mg 0mg 17%
Fats 0.66g 10.6g 15%
Vitamin A 119µg 0µg 13%
Selenium 0.3µg 6.3µg 11%
Copper 0.076mg 0.17mg 10%
Protein 2.58g 6.69g 8%
Calcium 160mg 77mg 8%
Vitamin E 0.43mg 1.51mg 7%
Fiber 1.6g 3.4g 7%
Saturated fat 0.086g 1.633g 7%
Potassium 369mg 170mg 6%
Vitamin B6 0.073mg 0.156mg 6%
Monounsaturated fat 0.049g 2.509g 6%
Zinc 0.47mg 0.96mg 4%
Folate 97µg 91µg 2%
Choline 15.3mg 5.9mg 2%
Magnesium 47mg 40mg 2%
Fructose 0.99g 1%
Net carbs 2.05g 74.26g N/A
Sugar 2.05g 24.85g N/A
Vitamin B5 0.437mg 0.42mg 0%
Trans fat 0g 0.055g N/A
Omega-3 - ALA 0.599g N/A
Omega-6 - Gamma-linoleic acid 0.024g N/A
Omega-6 - Eicosadienoic acid 0.004g N/A
Omega-6 - Linoleic acid 4.735g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Arugula Graham 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
32%
Graham cracker
Minerals Daily Need Coverage Score
28%
Arugula
60%
Graham cracker

Comparison summary

Which food is richer in minerals?
Graham cracker
Graham cracker is relatively richer in minerals
Which food is cheaper?
Graham cracker
Graham cracker is cheaper (difference - $0.4)
Which food is lower in Sugar?
Arugula
Arugula is lower in Sugar (difference - 22.8g)
Which food contains less Sodium?
Arugula
Arugula contains less Sodium (difference - 432mg)
Which food is lower in Saturated fat?
Arugula
Arugula is lower in Saturated fat (difference - 1.547g)
Which food is lower in glycemic index?
Arugula
Arugula is lower in glycemic index (difference - 42)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
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. Graham cracker - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174957/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.