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  6. Arugula vs. Potato pancake

Arugula vs. Potato pancake — In-Depth Nutrition Comparison

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Differences between arugula and potato pancake

  • Arugula has more vitamin K, vitamin A, folate, and calcium, while potato pancake has more vitamin B6, selenium, vitamin C, and vitamin B12.
  • Arugula's daily need coverage for vitamin K is 88% higher.
  • Potato pancake contains 21 times less vitamin A than arugula. Arugula contains 2373IU of vitamin A, while potato pancake contains 113IU.
  • The amount of sodium in arugula is lower.

The food types used in this comparison are Arugula, raw and Potato pancakes.

Infographic

Arugula vs Potato pancake 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 26% 9.6% 55% 63% 60% 19% 55% 100% 34% 49%
Contains more MagnesiumMagnesium +30.6%
Contains more CalciumCalcium +400%
Contains less SodiumSodium -96.5%
Contains more ManganeseManganese +23.5%
Contains more PotassiumPotassium +68.6%
Contains more IronIron +14.4%
Contains more CopperCopper +136.8%
Contains more ZincZinc +48.9%
Contains more PhosphorusPhosphorus +146.2%
Contains more SeleniumSelenium +2866.7%

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 92% 11% 4.6% 4.5% 40% 40% 31% 45% 103% 36% 6.8% 31% 40%
Contains more Vitamin AVitamin A +271.9%
Contains more Vitamin EVitamin E +87%
Contains more Vitamin KVitamin K +3922.2%
Contains more FolateFolate +136.6%
Contains more Vitamin CVitamin C +84%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +259.1%
Contains more Vitamin B2Vitamin B2 +101.2%
Contains more Vitamin B3Vitamin B3 +448.2%
Contains more Vitamin B5Vitamin B5 +73.2%
Contains more Vitamin B6Vitamin B6 +513.7%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +385%

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
6% 15% 28% 48% 4%
Protein: 6.08 g
Fats: 14.76 g
Carbs: 27.81 g
Water: 47.77 g
Other: 3.58 g
Contains more WaterWater +92%
Contains more ProteinProtein +135.7%
Contains more FatsFats +2136.4%
Contains more CarbsCarbs +661.9%
Contains more OtherOther +155.7%

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
18% 27% 55%
Saturated fat: Sat. Fat 2.496 g
Monounsaturated fat: Mono. Fat 3.73 g
Polyunsaturated fat: Poly. Fat 7.516 g
Contains less Sat. FatSaturated fat -96.6%
Contains more Mono. FatMonounsaturated fat +7512.2%
Contains more Poly. FatPolyunsaturated fat +2256.1%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Arugula Potato pancake DV% diff.
Vitamin K 108.6µg 2.7µg 88%
Polyunsaturated fat 0.319g 7.516g 48%
Sodium 27mg 764mg 32%
Cholesterol 0mg 95mg 32%
Vitamin B6 0.073mg 0.448mg 29%
Fats 0.66g 14.76g 22%
Selenium 0.3µg 8.9µg 16%
Folate 97µg 41µg 14%
Vitamin C 15mg 27.6mg 14%
Calcium 160mg 32mg 13%
Vitamin B12 0µg 0.29µg 12%
Copper 0.076mg 0.18mg 12%
Calories 25kcal 268kcal 12%
Phosphorus 52mg 128mg 11%
Choline 15.3mg 74.2mg 11%
Saturated fat 0.086g 2.496g 11%
Vitamin A 119µg 32µg 10%
Vitamin B1 0.044mg 0.158mg 10%
Starch 20.88g 9%
Vitamin B3 0.305mg 1.672mg 9%
Monounsaturated fat 0.049g 3.73g 9%
Carbs 3.65g 27.81g 8%
Fiber 1.6g 3.3g 7%
Protein 2.58g 6.08g 7%
Vitamin B2 0.086mg 0.173mg 7%
Potassium 369mg 622mg 7%
Vitamin B5 0.437mg 0.757mg 6%
Manganese 0.321mg 0.26mg 3%
Iron 1.46mg 1.67mg 3%
Magnesium 47mg 36mg 3%
Vitamin D 0µg 0.3µg 2%
Zinc 0.47mg 0.7mg 2%
Fructose 0.56g 1%
Vitamin D 0IU 11IU 1%
Vitamin E 0.43mg 0.23mg 1%
Net carbs 2.05g 24.51g N/A
Sugar 2.05g 1.79g N/A
Tryptophan 0.087mg 0%
Threonine 0.24mg 0%
Isoleucine 0.28mg 0%
Leucine 0.442mg 0%
Lysine 0.389mg 0%
Methionine 0.137mg 0%
Phenylalanine 0.3mg 0%
Valine 0.369mg 0%
Histidine 0.141mg 0%
Omega-3 - EPA 0g 0.001g N/A
Omega-3 - DHA 0g 0.008g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Arugula Potato pancake
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
37%
Potato pancake
Minerals Daily Need Coverage Score
28%
Arugula
47%
Potato pancake

Comparison summary

Which food is lower in Sugar?
Potato pancake
Potato pancake is lower in Sugar (difference - 0.26g)
Which food is lower in glycemic index?
Potato pancake
Potato pancake is lower in glycemic index (difference - 32)
Which food is cheaper?
Potato pancake
Potato pancake is cheaper (difference - $0.4)
Which food is richer in minerals?
Potato pancake
Potato pancake is relatively richer in minerals
Which food is richer in vitamins?
Potato pancake
Potato pancake is relatively richer in vitamins
Which food is lower in Cholesterol?
Arugula
Arugula is lower in Cholesterol (difference - 95mg)
Which food contains less Sodium?
Arugula
Arugula contains less Sodium (difference - 737mg)
Which food is lower in Saturated fat?
Arugula
Arugula is lower in Saturated fat (difference - 2.41g)

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 pancake - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170092/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.