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Arugula vs. Liverwurst — In-Depth Nutrition Comparison

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Significant differences between arugula and liverwurst

  • The amount of vitamin B12, vitamin A, selenium, iron, vitamin B2, vitamin B5, and phosphorus in liverwurst is higher than in arugula.
  • Liverwurst covers your daily vitamin B12 needs 561% more than arugula.
  • Arugula contains less sodium.

Specific food types used in this comparison are Arugula, raw and Liverwurst spread.

Infographic

Arugula vs Liverwurst 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 8.6% 6.6% 15% 332% 80% 63% 99% 91% 20% 316%
Contains more MagnesiumMagnesium +291.7%
Contains more CalciumCalcium +627.3%
Contains more PotassiumPotassium +117.1%
Contains less SodiumSodium -96.1%
Contains more ManganeseManganese +107.1%
Contains more IronIron +506.2%
Contains more CopperCopper +215.8%
Contains more ZincZinc +389.4%
Contains more PhosphorusPhosphorus +342.3%
Contains more SeleniumSelenium +19233.3%

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 12% 1364% 0% 0% 68% 238% 81% 177% 44% 1683% 0% 23% 0%
Contains more Vitamin CVitamin C +328.6%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +223.3%
Contains more CholineCholine +∞%
Contains more Vitamin AVitamin A +3337.8%
Contains more Vitamin B1Vitamin B1 +518.2%
Contains more Vitamin B2Vitamin B2 +1097.7%
Contains more Vitamin B3Vitamin B3 +1309.8%
Contains more Vitamin B5Vitamin B5 +575.1%
Contains more Vitamin B6Vitamin B6 +160.3%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin D ~µg

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
12% 25% 6% 54% 3%
Protein: 12.38 g
Fats: 25.45 g
Carbs: 5.89 g
Water: 53.53 g
Other: 2.75 g
Contains more WaterWater +71.3%
Contains more ProteinProtein +379.8%
Contains more FatsFats +3756.1%
Contains more CarbsCarbs +61.4%
Contains more OtherOther +96.4%

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
40% 50% 10%
Saturated fat: Sat. Fat 9.925 g
Monounsaturated fat: Mono. Fat 12.286 g
Polyunsaturated fat: Poly. Fat 2.427 g
Contains less Sat. FatSaturated fat -99.1%
Contains more Mono. FatMonounsaturated fat +24973.5%
Contains more Poly. FatPolyunsaturated fat +660.8%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Arugula Liverwurst DV% diff.
Vitamin B12 0µg 13.46µg 561%
Vitamin A 119µg 4091µg 441%
Selenium 0.3µg 58µg 105%
Iron 1.46mg 8.85mg 92%
Vitamin K 108.6µg 91%
Vitamin B2 0.086mg 1.03mg 73%
Vitamin B5 0.437mg 2.95mg 50%
Saturated fat 0.086g 9.925g 45%
Cholesterol 0mg 118mg 39%
Fats 0.66g 25.45g 38%
Monounsaturated fat 0.049g 12.286g 31%
Sodium 27mg 700mg 29%
Phosphorus 52mg 230mg 25%
Vitamin B3 0.305mg 4.3mg 25%
Protein 2.58g 12.38g 20%
Vitamin B1 0.044mg 0.272mg 19%
Copper 0.076mg 0.24mg 18%
Zinc 0.47mg 2.3mg 17%
Folate 97µg 30µg 17%
Polyunsaturated fat 0.319g 2.427g 14%
Calories 25kcal 305kcal 14%
Calcium 160mg 22mg 14%
Vitamin C 15mg 3.5mg 13%
Vitamin B6 0.073mg 0.19mg 9%
Magnesium 47mg 12mg 8%
Manganese 0.321mg 0.155mg 7%
Potassium 369mg 170mg 6%
Fiber 1.6g 2.5g 4%
Vitamin E 0.43mg 3%
Choline 15.3mg 3%
Carbs 3.65g 5.89g 1%
Net carbs 2.05g 3.39g N/A
Sugar 2.05g 1.65g N/A
Tryptophan 0.151mg 0%
Threonine 0.671mg 0%
Isoleucine 0.653mg 0%
Leucine 1.139mg 0%
Lysine 1.155mg 0%
Methionine 0.285mg 0%
Phenylalanine 0.617mg 0%
Valine 0.857mg 0%
Histidine 0.448mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Arugula Liverwurst
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
284%
Liverwurst
Minerals Daily Need Coverage Score
28%
Arugula
103%
Liverwurst

Comparison summary

Which food is lower in Sugar?
Liverwurst
Liverwurst is lower in Sugar (difference - 0.4g)
Which food is lower in glycemic index?
Liverwurst
Liverwurst is lower in glycemic index (difference - 4)
Which food is lower in Cholesterol?
Arugula
Arugula is lower in Cholesterol (difference - 118mg)
Which food contains less Sodium?
Arugula
Arugula contains less Sodium (difference - 673mg)
Which food is lower in Saturated fat?
Arugula
Arugula is lower in Saturated fat (difference - 9.839g)
Which food is cheaper?
Arugula
Arugula is cheaper (difference - $2.6)
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. Liverwurst - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174596/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.