Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up

Arugula vs. Potato chips — In-Depth Nutrition Comparison

Compare

Significant differences between arugula and potato chips

  • Arugula has more vitamin K and vitamin A; however, potato chips are richer in vitamin E, vitamin B6, potassium, copper, vitamin B3, vitamin C, and phosphorus.
  • Arugula covers your daily vitamin K needs 72% more than potato chips.
  • Arugula contains less saturated fat.
  • Potato chips have a higher glycemic index. The glycemic index of potato chips is 56, while the glycemic index of arugula is 32.

Specific food types used in this comparison are Arugula, raw and Snacks, potato chips, plain, unsalted.

Infographic

Arugula vs Potato chips 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 48% 7.2% 113% 61% 102% 30% 71% 1% 57% 44%
Contains more CalciumCalcium +566.7%
Contains more MagnesiumMagnesium +42.6%
Contains more PotassiumPotassium +245.5%
Contains more IronIron +11.6%
Contains more CopperCopper +302.6%
Contains more ZincZinc +131.9%
Contains more PhosphorusPhosphorus +217.3%
Contains less SodiumSodium -70.4%
Contains more ManganeseManganese +37.1%
Contains more SeleniumSelenium +2600%

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 104% 0% 182% 0% 42% 45% 72% 24% 152% 0% 55% 34% 20%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin KVitamin K +391.4%
Contains more FolateFolate +115.6%
Contains more Vitamin CVitamin C +107.3%
Contains more Vitamin EVitamin E +2018.6%
Contains more Vitamin B1Vitamin B1 +279.5%
Contains more Vitamin B2Vitamin B2 +129.1%
Contains more Vitamin B3Vitamin B3 +1154.8%
Contains more Vitamin B6Vitamin B6 +804.1%
Contains more CholineCholine +145.1%
~equal in Vitamin D ~0µg
~equal in Vitamin B5 ~0.402mg
~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
7% 35% 53% 2% 4%
Protein: 7 g
Fats: 34.6 g
Carbs: 52.9 g
Water: 1.9 g
Other: 3.6 g
Contains more WaterWater +4726.8%
Contains more ProteinProtein +171.3%
Contains more FatsFats +5142.4%
Contains more CarbsCarbs +1349.3%
Contains more OtherOther +157.1%

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
33% 30% 37%
Saturated fat: Sat. Fat 10.96 g
Monounsaturated fat: Mono. Fat 9.84 g
Polyunsaturated fat: Poly. Fat 12.17 g
Contains less Sat. FatSaturated fat -99.2%
Contains more Mono. FatMonounsaturated fat +19981.6%
Contains more Poly. FatPolyunsaturated fat +3715%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Arugula Potato chips DV% diff.
Polyunsaturated fat 0.319g 12.17g 79%
Vitamin K 108.6µg 22.1µg 72%
Vitamin E 0.43mg 9.11mg 58%
Fats 0.66g 34.6g 52%
Saturated fat 0.086g 10.96g 49%
Vitamin B6 0.073mg 0.66mg 45%
Potassium 369mg 1275mg 27%
Calories 25kcal 536kcal 26%
Copper 0.076mg 0.306mg 26%
Monounsaturated fat 0.049g 9.84g 24%
Vitamin B3 0.305mg 3.827mg 22%
Histidine 153mg 22%
Vitamin C 15mg 31.1mg 18%
Phosphorus 52mg 165mg 16%
Carbs 3.65g 52.9g 16%
Selenium 0.3µg 8.1µg 14%
Calcium 160mg 24mg 14%
Fiber 1.6g 4.8g 13%
Folate 97µg 45µg 13%
Vitamin A 119µg 0µg 13%
Vitamin B1 0.044mg 0.167mg 10%
Vitamin B2 0.086mg 0.197mg 9%
Protein 2.58g 7g 9%
Zinc 0.47mg 1.09mg 6%
Manganese 0.321mg 0.44mg 5%
Magnesium 47mg 67mg 5%
Choline 15.3mg 37.5mg 4%
Iron 1.46mg 1.63mg 2%
Vitamin B5 0.437mg 0.402mg 1%
Sodium 27mg 8mg 1%
Net carbs 2.05g 48.1g N/A
Sugar 2.05g 0.22g N/A
Tryptophan 0.108mg 0%
Threonine 0.253mg 0%
Isoleucine 0.283mg 0%
Leucine 0.419mg 0%
Lysine 0.424mg 0%
Methionine 0.11mg 0%
Phenylalanine 0.31mg 0%
Valine 0.392mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Arugula Potato chips
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

People also compare

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
56%
Potato chips
Minerals Daily Need Coverage Score
28%
Arugula
53%
Potato chips

Comparison summary

Which food is lower in Sugar?
Potato chips
Potato chips is lower in Sugar (difference - 1.83g)
Which food contains less Sodium?
Potato chips
Potato chips contains less Sodium (difference - 19mg)
Which food is richer in minerals?
Potato chips
Potato chips is relatively richer in minerals
Which food is lower in Saturated fat?
Arugula
Arugula is lower in Saturated fat (difference - 10.874g)
Which food is lower in glycemic index?
Arugula
Arugula is lower in glycemic index (difference - 24)
Which food is cheaper?
Arugula
Arugula is cheaper (difference - $1.6)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
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. Potato chips - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170649/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.