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  6. Arugula vs. Neufchâtel cheese

Arugula vs. Neufchâtel cheese — In-Depth Nutrition Comparison

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Significant differences between Arugula and Neufchâtel cheese

  • Arugula has more Vitamin K, Folate, Vitamin C, Iron, and Manganese, however, Neufchâtel cheese is richer in Vitamin A RAE, and Vitamin B12.
  • Arugula covers your daily Vitamin K needs 89% more than Neufchâtel cheese.
  • Arugula contains less Sodium.

Specific food types used in this comparison are Arugula, raw and Cheese, neufchatel.

Infographic

Arugula vs Neufchâtel cheese 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
7
:
3
Neufchâtel cheese
Neufchâtel cheese
Contains more Calcium +36.8%
Contains more Iron +1023.1%
Contains more Magnesium +370%
Contains more Potassium +142.8%
Contains less Sodium -91.9%
Contains more Copper +181.5%
Contains more Manganese +2818.2%
Contains more Phosphorus +165.4%
Contains more Zinc +74.5%
Contains more Selenium +900%
Arugula
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 48% 55% 34% 23% 33% 4% 13% 26% 42% 2%
Neufchâtel cheese
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 36% 5% 8% 60% 14% 44% 23% 9% 2% 17%
Contains more Calcium +36.8%
Contains more Iron +1023.1%
Contains more Magnesium +370%
Contains more Potassium +142.8%
Contains less Sodium -91.9%
Contains more Copper +181.5%
Contains more Manganese +2818.2%
Contains more Phosphorus +165.4%
Contains more Zinc +74.5%
Contains more Selenium +900%

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
9
:
3
Neufchâtel cheese
Neufchâtel cheese
Contains more Vitamin A +182.2%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +100%
Contains more Vitamin B3 +45.2%
Contains more Vitamin B6 +78%
Contains more Folate +592.9%
Contains more Vitamin K +6288.2%
Contains more Vitamin B2 +80.2%
Contains more Vitamin B5 +31.6%
Contains more Vitamin B12 +∞%
Equal in Vitamin E - 0.4
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%
Neufchâtel cheese
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 51% 8% 0% 0% 6% 36% 4% 35% 10% 11% 38% 5%
Contains more Vitamin A +182.2%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +100%
Contains more Vitamin B3 +45.2%
Contains more Vitamin B6 +78%
Contains more Folate +592.9%
Contains more Vitamin K +6288.2%
Contains more Vitamin B2 +80.2%
Contains more Vitamin B5 +31.6%
Contains more Vitamin B12 +∞%
Equal in Vitamin E - 0.4

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Arugula
Arugula
3
:
2
Neufchâtel cheese
Neufchâtel cheese
Contains more Water +45.3%
Contains more Protein +254.7%
Contains more Fats +3351.5%
Equal in Carbs - 3.59
Equal in Other - 1.37
Arugula
3% 4% 92%
Protein: 2.58 g
Fats: 0.66 g
Carbs: 3.65 g
Water: 91.71 g
Other: 1.4 g
Neufchâtel cheese
9% 23% 4% 63%
Protein: 9.15 g
Fats: 22.78 g
Carbs: 3.59 g
Water: 63.11 g
Other: 1.37 g
Contains more Water +45.3%
Contains more Protein +254.7%
Contains more Fats +3351.5%
Equal in Carbs - 3.59
Equal in Other - 1.37

Fat Type Comparison

Fat type breakdown side-by-side comparison
Arugula
Arugula
1
:
2
Neufchâtel cheese
Neufchâtel cheese
Contains less Saturated Fat -99.3%
Contains more Monounsaturated Fat +11704.1%
Contains more Polyunsaturated fat +204.1%
Arugula
19% 11% 70%
Saturated Fat: 0.086 g
Monounsaturated Fat: 0.049 g
Polyunsaturated fat: 0.319 g
Neufchâtel cheese
65% 30% 5%
Saturated Fat: 12.79 g
Monounsaturated Fat: 5.784 g
Polyunsaturated fat: 0.97 g
Contains less Saturated Fat -99.3%
Contains more Monounsaturated Fat +11704.1%
Contains more Polyunsaturated fat +204.1%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Arugula Neufchâtel cheese Opinion
Net carbs 2.05g 3.59g Neufchâtel cheese
Protein 2.58g 9.15g Neufchâtel cheese
Fats 0.66g 22.78g Neufchâtel cheese
Carbs 3.65g 3.59g Arugula
Calories 25kcal 253kcal Neufchâtel cheese
Starch 0.5g Neufchâtel cheese
Sugar 2.05g 3.19g Arugula
Fiber 1.6g 0g Arugula
Calcium 160mg 117mg Arugula
Iron 1.46mg 0.13mg Arugula
Magnesium 47mg 10mg Arugula
Phosphorus 52mg 138mg Neufchâtel cheese
Potassium 369mg 152mg Arugula
Sodium 27mg 334mg Arugula
Zinc 0.47mg 0.82mg Neufchâtel cheese
Copper 0.076mg 0.027mg Arugula
Manganese 0.321mg 0.011mg Arugula
Selenium 0.3µg 3µg Neufchâtel cheese
Vitamin A 2373IU 841IU Arugula
Vitamin A RAE 119µg 241µg Neufchâtel cheese
Vitamin E 0.43mg 0.4mg Arugula
Vitamin C 15mg 0mg Arugula
Vitamin B1 0.044mg 0.022mg Arugula
Vitamin B2 0.086mg 0.155mg Neufchâtel cheese
Vitamin B3 0.305mg 0.21mg Arugula
Vitamin B5 0.437mg 0.575mg Neufchâtel cheese
Vitamin B6 0.073mg 0.041mg Arugula
Folate 97µg 14µg Arugula
Vitamin B12 0µg 0.3µg Neufchâtel cheese
Vitamin K 108.6µg 1.7µg Arugula
Tryptophan 0.106mg Neufchâtel cheese
Threonine 0.359mg Neufchâtel cheese
Isoleucine 0.501mg Neufchâtel cheese
Leucine 1.013mg Neufchâtel cheese
Lysine 0.875mg Neufchâtel cheese
Methionine 0.294mg Neufchâtel cheese
Phenylalanine 0.448mg Neufchâtel cheese
Valine 0.609mg Neufchâtel cheese
Histidine 0.27mg Neufchâtel cheese
Cholesterol 0mg 74mg Arugula
Saturated Fat 0.086g 12.79g Arugula
Monounsaturated Fat 0.049g 5.784g Neufchâtel cheese
Polyunsaturated fat 0.319g 0.97g Neufchâtel cheese
Omega-3 - ALA 0.117g Neufchâtel cheese

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Arugula Neufchâtel cheese
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
17%
Neufchâtel cheese
Minerals Daily Need Coverage Score
28%
Arugula
21%
Neufchâtel cheese

Comparison summary

Which food is lower in glycemic index?
Neufchâtel cheese
Neufchâtel cheese is lower in glycemic index (difference - 5)
Which food is lower in Sugar?
Arugula
Arugula is lower in Sugar (difference - 1.14g)
Which food contains less Sodium?
Arugula
Arugula contains less Sodium (difference - 307mg)
Which food is lower in Cholesterol?
Arugula
Arugula is lower in Cholesterol (difference - 74mg)
Which food is lower in Saturated Fat?
Arugula
Arugula is lower in Saturated Fat (difference - 12.704g)
Which food is cheaper?
Arugula
Arugula is cheaper (difference - $1.6)
Which food is richer in vitamins?
Arugula
Arugula is relatively richer in vitamins
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.

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. Neufchâtel cheese - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171246/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.