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  6. Arugula vs. Pacific saury raw

Arugula vs. Pacific saury raw — In-Depth Nutrition Comparison

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Differences between Arugula and Pacific saury raw

  • Arugula has more Vitamin K, Folate, Vitamin C, and Iron, while Pacific saury raw has more Vitamin B12, Phosphorus, Selenium, Vitamin D, and Vitamin B3.
  • Arugula's daily need coverage for Vitamin K is 90% higher.
  • Pacific saury raw contains 6 times less Folate than Arugula. Arugula contains 97µg of Folate, while Pacific saury raw contains 15µg.

The food types used in this comparison are Arugula, raw and Fish, pike, northern, raw.

Infographic

Arugula vs Pacific saury raw 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
Pacific saury raw
Pacific saury raw
Contains more Calcium +180.7%
Contains more Iron +165.5%
Contains more Magnesium +51.6%
Contains more Potassium +42.5%
Contains less Sodium -30.8%
Contains more Copper +49%
Contains more Manganese +33.8%
Contains more Phosphorus +323.1%
Contains more Zinc +42.6%
Contains more Selenium +4100%
Arugula
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 48% 55% 34% 23% 33% 4% 13% 26% 42% 2%
Pacific saury raw
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 18% 21% 23% 95% 23% 6% 19% 17% 32% 69%
Contains more Calcium +180.7%
Contains more Iron +165.5%
Contains more Magnesium +51.6%
Contains more Potassium +42.5%
Contains less Sodium -30.8%
Contains more Copper +49%
Contains more Manganese +33.8%
Contains more Phosphorus +323.1%
Contains more Zinc +42.6%
Contains more Selenium +4100%

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
6
:
6
Pacific saury raw
Pacific saury raw
Contains more Vitamin A +3290%
Contains more Vitamin E +115%
Contains more Vitamin C +294.7%
Contains more Vitamin B2 +36.5%
Contains more Folate +546.7%
Contains more Vitamin K +108500%
Contains more Vitamin D +∞%
Contains more Vitamin B1 +31.8%
Contains more Vitamin B3 +654.1%
Contains more Vitamin B5 +71.6%
Contains more Vitamin B6 +60.3%
Contains more Vitamin B12 +∞%
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%
Pacific saury raw
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 5% 4% 75% 13% 15% 15% 44% 45% 27% 12% 251% 1%
Contains more Vitamin A +3290%
Contains more Vitamin E +115%
Contains more Vitamin C +294.7%
Contains more Vitamin B2 +36.5%
Contains more Folate +546.7%
Contains more Vitamin K +108500%
Contains more Vitamin D +∞%
Contains more Vitamin B1 +31.8%
Contains more Vitamin B3 +654.1%
Contains more Vitamin B5 +71.6%
Contains more Vitamin B6 +60.3%
Contains more Vitamin B12 +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Arugula
Arugula
3
:
2
Pacific saury raw
Pacific saury raw
Contains more Carbs +∞%
Contains more Water +16.2%
Contains more Other +23.9%
Contains more Protein +646.5%
Equal in Fats - 0.69
Arugula
3% 4% 92%
Protein: 2.58 g
Fats: 0.66 g
Carbs: 3.65 g
Water: 91.71 g
Other: 1.4 g
Pacific saury raw
19% 79%
Protein: 19.26 g
Fats: 0.69 g
Carbs: 0 g
Water: 78.92 g
Other: 1.13 g
Contains more Carbs +∞%
Contains more Water +16.2%
Contains more Other +23.9%
Contains more Protein +646.5%
Equal in Fats - 0.69

Fat Type Comparison

Fat type breakdown side-by-side comparison
Arugula
Arugula
2
:
1
Pacific saury raw
Pacific saury raw
Contains less Saturated Fat -27.1%
Contains more Polyunsaturated fat +57.9%
Contains more Monounsaturated Fat +220.4%
Arugula
19% 11% 70%
Saturated Fat: 0.086 g
Monounsaturated Fat: 0.049 g
Polyunsaturated fat: 0.319 g
Pacific saury raw
25% 33% 42%
Saturated Fat: 0.118 g
Monounsaturated Fat: 0.157 g
Polyunsaturated fat: 0.202 g
Contains less Saturated Fat -27.1%
Contains more Polyunsaturated fat +57.9%
Contains more Monounsaturated Fat +220.4%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Arugula Pacific saury raw Opinion
Net carbs 2.05g 0g Arugula
Protein 2.58g 19.26g Pacific saury raw
Fats 0.66g 0.69g Pacific saury raw
Carbs 3.65g 0g Arugula
Calories 25kcal 88kcal Pacific saury raw
Sugar 2.05g 0g Pacific saury raw
Fiber 1.6g 0g Arugula
Calcium 160mg 57mg Arugula
Iron 1.46mg 0.55mg Arugula
Magnesium 47mg 31mg Arugula
Phosphorus 52mg 220mg Pacific saury raw
Potassium 369mg 259mg Arugula
Sodium 27mg 39mg Arugula
Zinc 0.47mg 0.67mg Pacific saury raw
Copper 0.076mg 0.051mg Arugula
Manganese 0.321mg 0.24mg Arugula
Selenium 0.3µg 12.6µg Pacific saury raw
Vitamin A 2373IU 70IU Arugula
Vitamin A RAE 119µg 21µg Arugula
Vitamin E 0.43mg 0.2mg Arugula
Vitamin D 0IU 99IU Pacific saury raw
Vitamin D 0µg 2.5µg Pacific saury raw
Vitamin C 15mg 3.8mg Arugula
Vitamin B1 0.044mg 0.058mg Pacific saury raw
Vitamin B2 0.086mg 0.063mg Arugula
Vitamin B3 0.305mg 2.3mg Pacific saury raw
Vitamin B5 0.437mg 0.75mg Pacific saury raw
Vitamin B6 0.073mg 0.117mg Pacific saury raw
Folate 97µg 15µg Arugula
Vitamin B12 0µg 2µg Pacific saury raw
Vitamin K 108.6µg 0.1µg Arugula
Tryptophan 0.216mg Pacific saury raw
Threonine 0.844mg Pacific saury raw
Isoleucine 0.887mg Pacific saury raw
Leucine 1.565mg Pacific saury raw
Lysine 1.768mg Pacific saury raw
Methionine 0.57mg Pacific saury raw
Phenylalanine 0.752mg Pacific saury raw
Valine 0.992mg Pacific saury raw
Histidine 0.567mg Pacific saury raw
Cholesterol 0mg 39mg Arugula
Saturated Fat 0.086g 0.118g Arugula
Omega-3 - DHA 0g 0.074g Pacific saury raw
Omega-3 - EPA 0g 0.033g Pacific saury raw
Omega-3 - DPA 0g 0.014g Pacific saury raw
Monounsaturated Fat 0.049g 0.157g Pacific saury raw
Polyunsaturated fat 0.319g 0.202g Arugula

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Arugula Pacific saury raw
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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
42%
Pacific saury raw
Minerals Daily Need Coverage Score
28%
Arugula
32%
Pacific saury raw

Comparison summary

Which food is lower in Sugar?
Pacific saury raw
Pacific saury raw is lower in Sugar (difference - 2.05g)
Which food is lower in glycemic index?
Pacific saury raw
Pacific saury raw is lower in glycemic index (difference - 32)
Which food is cheaper?
Pacific saury raw
Pacific saury raw is cheaper (difference - $0.4)
Which food contains less Sodium?
Arugula
Arugula contains less Sodium (difference - 12mg)
Which food is lower in Cholesterol?
Arugula
Arugula is lower in Cholesterol (difference - 39mg)
Which food is lower in Saturated Fat?
Arugula
Arugula is lower in Saturated Fat (difference - 0.032g)
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. Pacific saury raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173680/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.