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Arugula vs. Mashed potato — In-Depth Nutrition Comparison

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How are arugula and mashed potato different?

  • Mashed potato contains less vitamin K, vitamin A, folate, vitamin C, iron, calcium, manganese, magnesium, and vitamin B2 than arugula.
  • Arugula covers your daily need for vitamin K, 86% more than mashed potato.
  • Arugula contains less sodium.
  • Mashed potato has a higher glycemic index. The glycemic index of mashed potato is 87, while the glycemic index of arugula is 32.

Arugula, raw and Fast foods, potato, mashed types were used in this article.

Infographic

Arugula vs Mashed potato infographic
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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 11% 5.4% 25% 12% 12% 6% 25% 40% 13% 4.4%
Contains more MagnesiumMagnesium +213.3%
Contains more CalciumCalcium +788.9%
Contains more PotassiumPotassium +29%
Contains more IronIron +371%
Contains more CopperCopper +117.1%
Contains more ZincZinc +113.6%
Contains less SodiumSodium -91.2%
Contains more ManganeseManganese +227.6%
Contains more PhosphorusPhosphorus +13.5%
Contains more SeleniumSelenium +166.7%

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.
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% 14% 8.4% 0% 3.8% 3.5% 20% 0% 28% 8.8% 15% 6.8% 7.3%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +176.7%
Contains more Vitamin B1Vitamin B1 +193.3%
Contains more Vitamin B2Vitamin B2 +473.3%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin KVitamin K +1740.7%
Contains more FolateFolate +977.8%
Contains more CholineCholine +14.2%
Contains more Vitamin B3Vitamin B3 +254.1%
Contains more Vitamin B6Vitamin B6 +64.4%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin E ~0.42mg
~equal in Vitamin D ~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% 15% 80%
Protein: 1.65 g
Fats: 2.82 g
Carbs: 14.65 g
Water: 79.62 g
Other: 1.26 g
Contains more ProteinProtein +56.4%
Contains more WaterWater +15.2%
Contains more FatsFats +327.3%
Contains more CarbsCarbs +301.4%
~equal in Other ~1.26g

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
22% 27% 51%
Saturated fat: Sat. Fat 0.577 g
Monounsaturated fat: Mono. Fat 0.72 g
Polyunsaturated fat: Poly. Fat 1.342 g
Contains less Sat. FatSaturated fat -85.1%
Contains more Mono. FatMonounsaturated fat +1369.4%
Contains more Poly. FatPolyunsaturated fat +320.7%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Arugula Mashed potato DV% diff.
Vitamin K 108.6µg 5.9µg 86%
Folate 97µg 9µg 22%
Vitamin C 15mg 0mg 17%
Calcium 160mg 18mg 14%
Iron 1.46mg 0.31mg 14%
Sodium 27mg 306mg 12%
Manganese 0.321mg 0.098mg 10%
Vitamin B5 0.437mg 9%
Magnesium 47mg 15mg 8%
Vitamin A 119µg 43µg 8%
Polyunsaturated fat 0.319g 1.342g 7%
Starch 12.1g 5%
Vitamin B3 0.305mg 1.08mg 5%
Copper 0.076mg 0.035mg 5%
Vitamin B2 0.086mg 0.015mg 5%
Carbs 3.65g 14.65g 4%
Vitamin B6 0.073mg 0.12mg 4%
Calories 25kcal 89kcal 3%
Fats 0.66g 2.82g 3%
Vitamin B12 0µg 0.07µg 3%
Saturated fat 0.086g 0.577g 2%
Protein 2.58g 1.65g 2%
Vitamin B1 0.044mg 0.015mg 2%
Monounsaturated fat 0.049g 0.72g 2%
Potassium 369mg 286mg 2%
Zinc 0.47mg 0.22mg 2%
Selenium 0.3µg 0.8µg 1%
Phosphorus 52mg 59mg 1%
Fiber 1.6g 1.3g 1%
Net carbs 2.05g 13.35g N/A
Sugar 2.05g 0.5g N/A
Vitamin E 0.43mg 0.42mg 0%
Trans fat 0g 0.105g N/A
Choline 15.3mg 13.4mg 0%
Fructose 0.2g 0%
Omega-3 - EPA 0g 0.001g N/A
Omega-3 - ALA 0.174g N/A
Omega-3 - DPA 0g 0.001g N/A
Omega-6 - Eicosadienoic acid 0.001g N/A
Omega-6 - Linoleic acid 1.146g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Arugula Mashed potato
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
9%
Mashed potato
Minerals Daily Need Coverage Score
28%
Arugula
15%
Mashed potato

Comparison summary

Which food is lower in Sugar?
Mashed potato
Mashed potato is lower in Sugar (difference - 1.55g)
Which food is cheaper?
Mashed potato
Mashed potato is cheaper (difference - $0.4)
Which food contains less Sodium?
Arugula
Arugula contains less Sodium (difference - 279mg)
Which food is lower in Saturated fat?
Arugula
Arugula is lower in Saturated fat (difference - 0.491g)
Which food is lower in glycemic index?
Arugula
Arugula is lower in glycemic index (difference - 55)
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. Mashed potato - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170699/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.