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  6. Arugula vs. Marmalade

Arugula vs. Marmalade — In-Depth Nutrition Comparison

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Important differences between Arugula and Marmalade

  • Marmalade has less Vitamin K, Folate, Iron, Manganese, Vitamin A RAE, Calcium, Vitamin C, Magnesium, Potassium, and Vitamin B5.
  • Arugula's daily need coverage for Vitamin K is 91% more.
  • Arugula has 40 times more Vitamin A RAE than Marmalade. Arugula has 119µg of Vitamin A RAE, while Marmalade has 3µg.

The food varieties used in the comparison are Arugula, raw and Marmalade, orange.

Infographic

Arugula vs Marmalade 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.
Arugula
Arugula
8
:
2
Marmalade
Marmalade
Contains more Calcium +321.1%
Contains more Iron +873.3%
Contains more Magnesium +2250%
Contains more Phosphorus +1200%
Contains more Potassium +897.3%
Contains less Sodium -51.8%
Contains more Zinc +1075%
Contains more Manganese +1505%
Contains more Copper +18.4%
Contains more Selenium +100%
Arugula
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 48% 55% 34% 23% 33% 4% 13% 26% 42% 2%
Marmalade
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 12% 6% 2% 2% 4% 8% 2% 30% 3% 4%
Contains more Calcium +321.1%
Contains more Iron +873.3%
Contains more Magnesium +2250%
Contains more Phosphorus +1200%
Contains more Potassium +897.3%
Contains less Sodium -51.8%
Contains more Zinc +1075%
Contains more Manganese +1505%
Contains more Copper +18.4%
Contains more Selenium +100%

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
Arugula
10
:
0
Marmalade
Marmalade
Contains more Vitamin A +3727.4%
Contains more Vitamin E +616.7%
Contains more Vitamin C +212.5%
Contains more Vitamin B1 +780%
Contains more Vitamin B2 +244%
Contains more Vitamin B3 +486.5%
Contains more Vitamin B5 +2813.3%
Contains more Vitamin B6 +284.2%
Contains more Folate +977.8%
Contains more Vitamin K +∞%
Arugula
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 143% 9% 0% 50% 11% 20% 6% 27% 17% 73% 0% 272%
Marmalade
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 4% 2% 0% 16% 2% 6% 1% 1% 5% 7% 0% 0%
Contains more Vitamin A +3727.4%
Contains more Vitamin E +616.7%
Contains more Vitamin C +212.5%
Contains more Vitamin B1 +780%
Contains more Vitamin B2 +244%
Contains more Vitamin B3 +486.5%
Contains more Vitamin B5 +2813.3%
Contains more Vitamin B6 +284.2%
Contains more Folate +977.8%
Contains more Vitamin K +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Arugula
Arugula
4
:
1
Marmalade
Marmalade
Contains more Protein +760%
Contains more Fats +∞%
Contains more Water +176.2%
Contains more Other +600%
Contains more Carbs +1716.4%
Arugula
3% 4% 92%
Protein: 2.58 g
Fats: 0.66 g
Carbs: 3.65 g
Water: 91.71 g
Other: 1.4 g
Marmalade
66% 33%
Protein: 0.3 g
Fats: 0 g
Carbs: 66.3 g
Water: 33.2 g
Other: 0.2 g
Contains more Protein +760%
Contains more Fats +∞%
Contains more Water +176.2%
Contains more Other +600%
Contains more Carbs +1716.4%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Arugula Marmalade Opinion
Net carbs 2.05g 65.6g Marmalade
Protein 2.58g 0.3g Arugula
Fats 0.66g 0g Arugula
Carbs 3.65g 66.3g Marmalade
Calories 25kcal 246kcal Marmalade
Sugar 2.05g 60g Arugula
Fiber 1.6g 0.7g Arugula
Calcium 160mg 38mg Arugula
Iron 1.46mg 0.15mg Arugula
Magnesium 47mg 2mg Arugula
Phosphorus 52mg 4mg Arugula
Potassium 369mg 37mg Arugula
Sodium 27mg 56mg Arugula
Zinc 0.47mg 0.04mg Arugula
Copper 0.076mg 0.09mg Marmalade
Manganese 0.321mg 0.02mg Arugula
Selenium 0.3µg 0.6µg Marmalade
Vitamin A 2373IU 62IU Arugula
Vitamin A RAE 119µg 3µg Arugula
Vitamin E 0.43mg 0.06mg Arugula
Vitamin C 15mg 4.8mg Arugula
Vitamin B1 0.044mg 0.005mg Arugula
Vitamin B2 0.086mg 0.025mg Arugula
Vitamin B3 0.305mg 0.052mg Arugula
Vitamin B5 0.437mg 0.015mg Arugula
Vitamin B6 0.073mg 0.019mg Arugula
Folate 97µg 9µg Arugula
Vitamin K 108.6µg 0µg Arugula
Tryptophan 0.003mg Marmalade
Threonine 0.005mg Marmalade
Isoleucine 0.008mg Marmalade
Leucine 0.007mg Marmalade
Lysine 0.015mg Marmalade
Methionine 0.006mg Marmalade
Phenylalanine 0.01mg Marmalade
Valine 0.013mg Marmalade
Histidine 0.006mg Marmalade
Saturated Fat 0.086g 0g Marmalade
Monounsaturated Fat 0.049g 0g Arugula
Polyunsaturated fat 0.319g 0g Arugula

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Arugula Marmalade
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
52%
Arugula
3%
Marmalade
Minerals Daily Need Coverage Score
28%
Arugula
7%
Marmalade

Comparison summary

Which food is lower in Saturated Fat?
Marmalade
Marmalade is lower in Saturated Fat (difference - 0.086g)
Which food is lower in Sugar?
Arugula
Arugula is lower in Sugar (difference - 57.95g)
Which food contains less Sodium?
Arugula
Arugula contains less Sodium (difference - 29mg)
Which food is lower in glycemic index?
Arugula
Arugula is lower in glycemic index (difference - 11)
Which food is cheaper?
Arugula
Arugula is cheaper (difference - $1.8)
Which food is richer in minerals?
Arugula
Arugula is relatively richer in minerals
Which food is richer in vitamins?
Arugula
Arugula is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Marmalade - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168819/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.