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  6. Arugula vs. Powdered milk

Arugula vs. Powdered milk — In-Depth Nutrition Comparison

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Differences between Arugula and Powdered milk

  • Arugula has more Vitamin K, while Powdered milk has more Vitamin B12, Phosphorus, Vitamin B2, Calcium, Vitamin B5, Selenium, and Potassium.
  • Powdered milk's daily need coverage for Vitamin B12 is 135% higher.
  • Powdered milk contains 49 times less Vitamin K than Arugula. Arugula contains 108.6µg of Vitamin K, while Powdered milk contains 2.2µg.
  • The amount of Saturated Fat in Arugula is lower.

The food types used in this comparison are Arugula, raw and Milk, dry, whole, without added vitamin D.

Infographic

Arugula vs Powdered milk 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
3
:
7
Powdered milk
Powdered milk
Contains more Iron +210.6%
Contains less Sodium -92.7%
Contains more Manganese +702.5%
Contains more Calcium +470%
Contains more Magnesium +80.9%
Contains more Phosphorus +1392.3%
Contains more Potassium +260.4%
Contains more Zinc +610.6%
Contains more Selenium +5333.3%
Equal in Copper - 0.08
Arugula
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 48% 55% 34% 23% 33% 4% 13% 26% 42% 2%
Powdered milk
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 274% 18% 61% 333% 118% 49% 92% 27% 6% 89%
Contains more Iron +210.6%
Contains less Sodium -92.7%
Contains more Manganese +702.5%
Contains more Calcium +470%
Contains more Magnesium +80.9%
Contains more Phosphorus +1392.3%
Contains more Potassium +260.4%
Contains more Zinc +610.6%
Contains more Selenium +5333.3%
Equal in Copper - 0.08

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
4
:
8
Powdered milk
Powdered milk
Contains more Vitamin A +154.1%
Contains more Vitamin C +74.4%
Contains more Folate +162.2%
Contains more Vitamin K +4836.4%
Contains more Vitamin E +34.9%
Contains more Vitamin D +∞%
Contains more Vitamin B1 +543.2%
Contains more Vitamin B2 +1301.2%
Contains more Vitamin B3 +111.8%
Contains more Vitamin B5 +419.7%
Contains more Vitamin B6 +313.7%
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%
Powdered milk
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 57% 12% 15% 29% 71% 279% 13% 137% 70% 28% 407% 6%
Contains more Vitamin A +154.1%
Contains more Vitamin C +74.4%
Contains more Folate +162.2%
Contains more Vitamin K +4836.4%
Contains more Vitamin E +34.9%
Contains more Vitamin D +∞%
Contains more Vitamin B1 +543.2%
Contains more Vitamin B2 +1301.2%
Contains more Vitamin B3 +111.8%
Contains more Vitamin B5 +419.7%
Contains more Vitamin B6 +313.7%
Contains more Vitamin B12 +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Arugula
Arugula
1
:
4
Powdered milk
Powdered milk
Contains more Water +3613%
Contains more Protein +920.2%
Contains more Fats +3947%
Contains more Carbs +952.6%
Contains more Other +334.3%
Arugula
3% 4% 92%
Protein: 2.58 g
Fats: 0.66 g
Carbs: 3.65 g
Water: 91.71 g
Other: 1.4 g
Powdered milk
26% 27% 38% 2% 6%
Protein: 26.32 g
Fats: 26.71 g
Carbs: 38.42 g
Water: 2.47 g
Other: 6.08 g
Contains more Water +3613%
Contains more Protein +920.2%
Contains more Fats +3947%
Contains more Carbs +952.6%
Contains more Other +334.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Arugula
Arugula
1
:
2
Powdered milk
Powdered milk
Contains less Saturated Fat -99.5%
Contains more Monounsaturated Fat +16071.4%
Contains more Polyunsaturated fat +108.5%
Arugula
19% 11% 70%
Saturated Fat: 0.086 g
Monounsaturated Fat: 0.049 g
Polyunsaturated fat: 0.319 g
Powdered milk
66% 31% 3%
Saturated Fat: 16.742 g
Monounsaturated Fat: 7.924 g
Polyunsaturated fat: 0.665 g
Contains less Saturated Fat -99.5%
Contains more Monounsaturated Fat +16071.4%
Contains more Polyunsaturated fat +108.5%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Arugula Powdered milk Opinion
Net carbs 2.05g 38.42g Powdered milk
Protein 2.58g 26.32g Powdered milk
Fats 0.66g 26.71g Powdered milk
Carbs 3.65g 38.42g Powdered milk
Calories 25kcal 496kcal Powdered milk
Sugar 2.05g 38.42g Arugula
Fiber 1.6g 0g Arugula
Calcium 160mg 912mg Powdered milk
Iron 1.46mg 0.47mg Arugula
Magnesium 47mg 85mg Powdered milk
Phosphorus 52mg 776mg Powdered milk
Potassium 369mg 1330mg Powdered milk
Sodium 27mg 371mg Arugula
Zinc 0.47mg 3.34mg Powdered milk
Copper 0.076mg 0.08mg Powdered milk
Manganese 0.321mg 0.04mg Arugula
Selenium 0.3µg 16.3µg Powdered milk
Vitamin A 2373IU 934IU Arugula
Vitamin A RAE 119µg 258µg Powdered milk
Vitamin E 0.43mg 0.58mg Powdered milk
Vitamin D 0IU 20IU Powdered milk
Vitamin D 0µg 0.5µg Powdered milk
Vitamin C 15mg 8.6mg Arugula
Vitamin B1 0.044mg 0.283mg Powdered milk
Vitamin B2 0.086mg 1.205mg Powdered milk
Vitamin B3 0.305mg 0.646mg Powdered milk
Vitamin B5 0.437mg 2.271mg Powdered milk
Vitamin B6 0.073mg 0.302mg Powdered milk
Folate 97µg 37µg Arugula
Vitamin B12 0µg 3.25µg Powdered milk
Vitamin K 108.6µg 2.2µg Arugula
Tryptophan 0.371mg Powdered milk
Threonine 1.188mg Powdered milk
Isoleucine 1.592mg Powdered milk
Leucine 2.578mg Powdered milk
Lysine 2.087mg Powdered milk
Methionine 0.66mg Powdered milk
Phenylalanine 1.271mg Powdered milk
Valine 1.762mg Powdered milk
Histidine 0.714mg Powdered milk
Cholesterol 0mg 97mg Arugula
Saturated Fat 0.086g 16.742g Arugula
Monounsaturated Fat 0.049g 7.924g Powdered milk
Polyunsaturated fat 0.319g 0.665g Powdered milk

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Arugula Powdered milk
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet Equal

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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
93%
Powdered milk
Minerals Daily Need Coverage Score
28%
Arugula
106%
Powdered milk

Comparison summary

Which food is richer in minerals?
Powdered milk
Powdered milk is relatively richer in minerals
Which food is richer in vitamins?
Powdered milk
Powdered milk is relatively richer in vitamins
Which food is lower in Sugar?
Arugula
Arugula is lower in Sugar (difference - 36.37g)
Which food contains less Sodium?
Arugula
Arugula contains less Sodium (difference - 344mg)
Which food is lower in Cholesterol?
Arugula
Arugula is lower in Cholesterol (difference - 97mg)
Which food is lower in Saturated Fat?
Arugula
Arugula is lower in Saturated Fat (difference - 16.656g)
Which food is cheaper?
Arugula
Arugula is cheaper (difference - $1.8)
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes (32)

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. Powdered milk - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173454/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.