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Arugula vs. Marshmallow — In-Depth Nutrition Comparison

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A recap on differences between arugula and marshmallow

  • Arugula is higher than marshmallow in vitamin K, vitamin A, folate, vitamin C, calcium, iron, manganese, magnesium, potassium, and vitamin B5.
  • Arugula covers your daily vitamin K needs 91% more than marshmallow.
  • The glycemic index of arugula is lower.

Food varieties used in this article are Arugula, raw and Candies, marshmallows.

Infographic

Arugula vs Marshmallow 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 1.4% 0.9% 0.44% 8.6% 32% 1.1% 3.4% 10% 1% 9.3%
Contains more MagnesiumMagnesium +2250%
Contains more CalciumCalcium +5233.3%
Contains more PotassiumPotassium +7280%
Contains more IronIron +534.8%
Contains more ZincZinc +1075%
Contains more PhosphorusPhosphorus +550%
Contains less SodiumSodium -66.3%
Contains more ManganeseManganese +3912.5%
Contains more CopperCopper +27.6%
Contains more SeleniumSelenium +466.7%

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
11
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% 0% 0% 0.25% 0.23% 1.5% 0.3% 0.69% 0% 0% 0.75% 0.05%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +4300%
Contains more Vitamin B2Vitamin B2 +8500%
Contains more Vitamin B3Vitamin B3 +291%
Contains more Vitamin B5Vitamin B5 +8640%
Contains more Vitamin B6Vitamin B6 +2333.3%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +9600%
Contains more CholineCholine +15200%
~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
2% 81% 16%
Protein: 1.8 g
Fats: 0.2 g
Carbs: 81.3 g
Water: 16.4 g
Other: 0.3 g
Contains more ProteinProtein +43.3%
Contains more FatsFats +230%
Contains more WaterWater +459.2%
Contains more OtherOther +366.7%
Contains more CarbsCarbs +2127.4%

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
31% 44% 26%
Saturated fat: Sat. Fat 0.056 g
Monounsaturated fat: Mono. Fat 0.08 g
Polyunsaturated fat: Poly. Fat 0.047 g
Contains more Poly. FatPolyunsaturated fat +578.7%
Contains less Sat. FatSaturated fat -34.9%
Contains more Mono. FatMonounsaturated fat +63.3%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Arugula Marshmallow
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 Marshmallow DV% diff.
Vitamin K 108.6µg 0µg 91%
Carbs 3.65g 81.3g 26%
Folate 97µg 1µg 24%
Vitamin C 15mg 0mg 17%
Calcium 160mg 3mg 16%
Calories 25kcal 318kcal 15%
Iron 1.46mg 0.23mg 15%
Manganese 0.321mg 0.008mg 14%
Vitamin A 119µg 0µg 13%
Magnesium 47mg 2mg 11%
Potassium 369mg 5mg 11%
Vitamin B5 0.437mg 0.005mg 9%
Vitamin B2 0.086mg 0.001mg 7%
Fiber 1.6g 0.1g 6%
Phosphorus 52mg 8mg 6%
Vitamin B6 0.073mg 0.003mg 5%
Vitamin B1 0.044mg 0.001mg 4%
Zinc 0.47mg 0.04mg 4%
Choline 15.3mg 0.1mg 3%
Selenium 0.3µg 1.7µg 3%
Vitamin E 0.43mg 0mg 3%
Protein 2.58g 1.8g 2%
Polyunsaturated fat 0.319g 0.047g 2%
Sodium 27mg 80mg 2%
Copper 0.076mg 0.097mg 2%
Vitamin B3 0.305mg 0.078mg 1%
Fats 0.66g 0.2g 1%
Net carbs 2.05g 81.2g N/A
Sugar 2.05g 57.56g N/A
Saturated fat 0.086g 0.056g 0%
Monounsaturated fat 0.049g 0.08g 0%
Threonine 0.035mg 0%
Isoleucine 0.028mg 0%
Leucine 0.066mg 0%
Lysine 0.077mg 0%
Methionine 0.015mg 0%
Phenylalanine 0.042mg 0%
Valine 0.05mg 0%
Histidine 0.017mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Arugula Marshmallow
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
0%
Marshmallow
Minerals Daily Need Coverage Score
28%
Arugula
7%
Marshmallow

Comparison summary

Which food is lower in Saturated fat?
Marshmallow
Marshmallow is lower in Saturated fat (difference - 0.03g)
Which food is lower in Sugar?
Arugula
Arugula is lower in Sugar (difference - 55.51g)
Which food contains less Sodium?
Arugula
Arugula contains less Sodium (difference - 53mg)
Which food is lower in glycemic index?
Arugula
Arugula is lower in glycemic index (difference - 30)
Which food is cheaper?
Arugula
Arugula is cheaper (difference - $2.1)
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. Marshmallow - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167995/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.