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Arugula vs. Hash browns — In-Depth Nutrition Comparison

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A recap on differences between arugula and hash browns

  • Arugula is higher in vitamin K, vitamin A, folate, calcium, iron, and vitamin C, yet hash browns are higher in vitamin E and vitamin B3.
  • Arugula covers your daily vitamin K needs 82% more than hash browns.
  • Arugula contains 1187 times more vitamin A than hash browns. While arugula contains 2373IU of vitamin A, hash browns contain only 2IU.
  • The amount of sodium in arugula is lower.
  • The glycemic index of arugula is lower.

Food varieties used in this article are Arugula, raw and Fast foods, potatoes, hash browns, round pieces or patty.

Infographic

Arugula vs Hash browns 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 15% 5.7% 31% 23% 33% 9.8% 42% 74% 21% 2.2%
Contains more MagnesiumMagnesium +123.8%
Contains more CalciumCalcium +742.1%
Contains more IronIron +143.3%
Contains more ZincZinc +30.6%
Contains less SodiumSodium -95.2%
Contains more ManganeseManganese +103.2%
Contains more CopperCopper +31.6%
Contains more PhosphorusPhosphorus +88.5%
Contains more SeleniumSelenium +33.3%
~equal in Potassium ~355mg

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 18% 0% 52% 0% 34% 8.8% 34% 23% 43% 0% 25% 9% 9.7%
Contains more Vitamin CVitamin C +177.8%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B2Vitamin B2 +126.3%
Contains more Vitamin B5Vitamin B5 +15%
Contains more Vitamin KVitamin K +997%
Contains more FolateFolate +708.3%
Contains more Vitamin EVitamin E +509.3%
Contains more Vitamin B1Vitamin B1 +211.4%
Contains more Vitamin B3Vitamin B3 +502.6%
Contains more Vitamin B6Vitamin B6 +154.8%
Contains more CholineCholine +16.3%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~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
3% 17% 29% 49% 2%
Protein: 2.58 g
Fats: 17.04 g
Carbs: 28.88 g
Water: 49.27 g
Other: 2.23 g
Contains more WaterWater +86.1%
Contains more FatsFats +2481.8%
Contains more CarbsCarbs +691.2%
Contains more OtherOther +59.3%
~equal in Protein ~2.58g

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
16% 49% 35%
Saturated fat: Sat. Fat 2.54 g
Monounsaturated fat: Mono. Fat 7.827 g
Polyunsaturated fat: Poly. Fat 5.665 g
Contains less Sat. FatSaturated fat -96.6%
Contains more Mono. FatMonounsaturated fat +15873.5%
Contains more Poly. FatPolyunsaturated fat +1675.9%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Arugula Hash browns DV% diff.
Vitamin K 108.6µg 9.9µg 82%
Polyunsaturated fat 0.319g 5.665g 36%
Fats 0.66g 17.04g 25%
Sodium 27mg 566mg 23%
Folate 97µg 12µg 21%
Monounsaturated fat 0.049g 7.827g 19%
Vitamin E 0.43mg 2.62mg 15%
Calcium 160mg 19mg 14%
Vitamin A 119µg 0µg 13%
Calories 25kcal 272kcal 12%
Saturated fat 0.086g 2.54g 11%
Starch 25.74g 11%
Vitamin C 15mg 5.4mg 11%
Iron 1.46mg 0.6mg 11%
Vitamin B3 0.305mg 1.838mg 10%
Vitamin B6 0.073mg 0.186mg 9%
Carbs 3.65g 28.88g 8%
Vitamin B1 0.044mg 0.137mg 8%
Manganese 0.321mg 0.158mg 7%
Phosphorus 52mg 98mg 7%
Magnesium 47mg 21mg 6%
Vitamin B2 0.086mg 0.038mg 4%
Fiber 1.6g 2.7g 4%
Copper 0.076mg 0.1mg 3%
Zinc 0.47mg 0.36mg 1%
Vitamin B5 0.437mg 0.38mg 1%
Protein 2.58g 2.58g 0%
Net carbs 2.05g 26.18g N/A
Potassium 369mg 355mg 0%
Sugar 2.05g 0.56g N/A
Selenium 0.3µg 0.4µg 0%
Trans fat 0g 0.056g N/A
Choline 15.3mg 17.8mg 0%
Fructose 0.24g 0%
Omega-3 - ALA 0.441g N/A
Omega-6 - Gamma-linoleic acid 0.03g N/A
Omega-6 - Eicosadienoic acid 0.008g N/A
Omega-6 - Linoleic acid 5.131g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Arugula Hash browns
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
20%
Hash browns
Minerals Daily Need Coverage Score
28%
Arugula
26%
Hash browns

Comparison summary

Which food is lower in Sugar?
Hash browns
Hash browns is lower in Sugar (difference - 1.49g)
Which food is cheaper?
Hash browns
Hash browns is cheaper (difference - $0.4)
Which food contains less Sodium?
Arugula
Arugula contains less Sodium (difference - 539mg)
Which food is lower in Saturated fat?
Arugula
Arugula is lower in Saturated fat (difference - 2.454g)
Which food is lower in glycemic index?
Arugula
Arugula is lower in glycemic index (difference - 24)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
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.
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. Hash browns - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173273/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.