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  6. Arugula vs. Matzo

Arugula vs. Matzo — In-Depth Nutrition Comparison

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What are the main differences between Arugula and Matzo?

  • Arugula is richer in Vitamin K, Folate, Vitamin C, and Calcium, while Matzo is higher in Selenium, Vitamin B1, Vitamin B3, Iron, Vitamin B2, and Manganese.
  • Arugula's daily need coverage for Vitamin K is 90% higher.

We used Arugula, raw and Crackers, matzo, plain types in this comparison.

Infographic

Arugula vs Matzo 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
4
:
6
Matzo
Matzo
Contains more Calcium +1130.8%
Contains more Magnesium +88%
Contains more Potassium +229.5%
Contains more Copper +26.7%
Contains more Iron +116.4%
Contains more Phosphorus +71.2%
Contains less Sodium -100%
Contains more Zinc +44.7%
Contains more Manganese +102.5%
Contains more Selenium +12200%
Arugula
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 48% 55% 34% 23% 33% 4% 13% 26% 42% 2%
Matzo
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 4% 119% 18% 39% 10% 0% 19% 20% 85% 202%
Contains more Calcium +1130.8%
Contains more Magnesium +88%
Contains more Potassium +229.5%
Contains more Copper +26.7%
Contains more Iron +116.4%
Contains more Phosphorus +71.2%
Contains less Sodium -100%
Contains more Zinc +44.7%
Contains more Manganese +102.5%
Contains more Selenium +12200%

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
5
:
5
Matzo
Matzo
Contains more Vitamin A +∞%
Contains more Vitamin E +616.7%
Contains more Vitamin C +∞%
Contains more Folate +470.6%
Contains more Vitamin K +36100%
Contains more Vitamin B1 +779.5%
Contains more Vitamin B2 +238.4%
Contains more Vitamin B3 +1176.1%
Contains more Vitamin B6 +57.5%
Equal in Vitamin B5 - 0.443
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%
Matzo
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 2% 0% 0% 97% 68% 73% 27% 27% 13% 0% 1%
Contains more Vitamin A +∞%
Contains more Vitamin E +616.7%
Contains more Vitamin C +∞%
Contains more Folate +470.6%
Contains more Vitamin K +36100%
Contains more Vitamin B1 +779.5%
Contains more Vitamin B2 +238.4%
Contains more Vitamin B3 +1176.1%
Contains more Vitamin B6 +57.5%
Equal in Vitamin B5 - 0.443

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Arugula
Arugula
2
:
3
Matzo
Matzo
Contains more Water +2032.8%
Contains more Other +133.3%
Contains more Protein +287.6%
Contains more Fats +112.1%
Contains more Carbs +2193.2%
Arugula
3% 4% 92%
Protein: 2.58 g
Fats: 0.66 g
Carbs: 3.65 g
Water: 91.71 g
Other: 1.4 g
Matzo
10% 84% 4%
Protein: 10 g
Fats: 1.4 g
Carbs: 83.7 g
Water: 4.3 g
Other: 0.6 g
Contains more Water +2032.8%
Contains more Other +133.3%
Contains more Protein +287.6%
Contains more Fats +112.1%
Contains more Carbs +2193.2%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Arugula
Arugula
1
:
2
Matzo
Matzo
Contains less Saturated Fat -61.9%
Contains more Monounsaturated Fat +159.2%
Contains more Polyunsaturated fat +89%
Arugula
19% 11% 70%
Saturated Fat: 0.086 g
Monounsaturated Fat: 0.049 g
Polyunsaturated fat: 0.319 g
Matzo
24% 13% 63%
Saturated Fat: 0.226 g
Monounsaturated Fat: 0.127 g
Polyunsaturated fat: 0.603 g
Contains less Saturated Fat -61.9%
Contains more Monounsaturated Fat +159.2%
Contains more Polyunsaturated fat +89%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Arugula Matzo Opinion
Net carbs 2.05g 80.7g Matzo
Protein 2.58g 10g Matzo
Fats 0.66g 1.4g Matzo
Carbs 3.65g 83.7g Matzo
Calories 25kcal 395kcal Matzo
Sugar 2.05g 0.29g Matzo
Fiber 1.6g 3g Matzo
Calcium 160mg 13mg Arugula
Iron 1.46mg 3.16mg Matzo
Magnesium 47mg 25mg Arugula
Phosphorus 52mg 89mg Matzo
Potassium 369mg 112mg Arugula
Sodium 27mg 0mg Matzo
Zinc 0.47mg 0.68mg Matzo
Copper 0.076mg 0.06mg Arugula
Manganese 0.321mg 0.65mg Matzo
Selenium 0.3µg 36.9µg Matzo
Vitamin A 2373IU 0IU Arugula
Vitamin A RAE 119µg 0µg Arugula
Vitamin E 0.43mg 0.06mg Arugula
Vitamin C 15mg 0mg Arugula
Vitamin B1 0.044mg 0.387mg Matzo
Vitamin B2 0.086mg 0.291mg Matzo
Vitamin B3 0.305mg 3.892mg Matzo
Vitamin B5 0.437mg 0.443mg Matzo
Vitamin B6 0.073mg 0.115mg Matzo
Folate 97µg 17µg Arugula
Vitamin K 108.6µg 0.3µg Arugula
Tryptophan 0.116mg Matzo
Threonine 0.267mg Matzo
Isoleucine 0.371mg Matzo
Leucine 0.692mg Matzo
Lysine 0.193mg Matzo
Methionine 0.176mg Matzo
Phenylalanine 0.494mg Matzo
Valine 0.42mg Matzo
Histidine 0.213mg Matzo
Saturated Fat 0.086g 0.226g Arugula
Monounsaturated Fat 0.049g 0.127g Matzo
Polyunsaturated fat 0.319g 0.603g Matzo

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Arugula Matzo
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
25%
Matzo
Minerals Daily Need Coverage Score
28%
Arugula
51%
Matzo

Comparison summary

Which food is lower in Sugar?
Matzo
Matzo is lower in Sugar (difference - 1.76g)
Which food contains less Sodium?
Matzo
Matzo contains less Sodium (difference - 27mg)
Which food is lower in glycemic index?
Matzo
Matzo is lower in glycemic index (difference - 32)
Which food is cheaper?
Matzo
Matzo is cheaper (difference - $0.4)
Which food is lower in Saturated Fat?
Arugula
Arugula is lower in Saturated Fat (difference - 0.14g)
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. Matzo - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172740/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.