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  6. Arugula vs. Mayonnaise

Arugula vs. Mayonnaise — In-Depth Nutrition Comparison

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The main differences between arugula and mayonnaise

  • Arugula is richer in vitamin A, folate, vitamin C, iron, and calcium, yet mayonnaise is richer in vitamin K and vitamin E.
  • Daily need coverage for saturated fat for mayonnaise is 58% higher.
  • Arugula contains less sodium.

Food types used in this article are Arugula, raw and Salad dressing, mayonnaise, regular.

Infographic

Arugula vs Mayonnaise infographic
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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 0.71% 2.4% 1.8% 7.9% 6.3% 4.1% 9% 83% 0.91% 13%
Contains more MagnesiumMagnesium +4600%
Contains more CalciumCalcium +1900%
Contains more PotassiumPotassium +1745%
Contains more IronIron +595.2%
Contains more CopperCopper +300%
Contains more ZincZinc +213.3%
Contains more PhosphorusPhosphorus +147.6%
Contains less SodiumSodium -95.7%
Contains more ManganeseManganese +4485.7%
Contains more SeleniumSelenium +666.7%

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 0% 5.3% 66% 3% 2.5% 4.4% 0% 10% 1.8% 15% 408% 3.8% 19%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +643.8%
Contains more Vitamin B1Vitamin B1 +340%
Contains more Vitamin B2Vitamin B2 +352.6%
Contains more Vitamin B3Vitamin B3 +∞%
Contains more Vitamin B5Vitamin B5 +154.1%
Contains more Vitamin B6Vitamin B6 +812.5%
Contains more FolateFolate +1840%
Contains more Vitamin EVitamin E +662.8%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +50.1%
Contains more CholineCholine +123.5%

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
75% 22% 2%
Protein: 0.96 g
Fats: 74.85 g
Carbs: 0.57 g
Water: 21.65 g
Other: 1.97 g
Contains more ProteinProtein +168.8%
Contains more CarbsCarbs +540.4%
Contains more WaterWater +323.6%
Contains more FatsFats +11240.9%
Contains more OtherOther +40.7%

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
16% 23% 61%
Saturated fat: Sat. Fat 11.703 g
Monounsaturated fat: Mono. Fat 16.843 g
Polyunsaturated fat: Poly. Fat 44.69 g
Contains less Sat. FatSaturated fat -99.3%
Contains more Mono. FatMonounsaturated fat +34273.5%
Contains more Poly. FatPolyunsaturated fat +13909.4%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Arugula Mayonnaise DV% diff.
Polyunsaturated fat 0.319g 44.69g 296%
Fats 0.66g 74.85g 114%
Saturated fat 0.086g 11.703g 53%
Vitamin K 108.6µg 163µg 45%
Monounsaturated fat 0.049g 16.843g 42%
Calories 25kcal 680kcal 33%
Sodium 27mg 635mg 26%
Folate 97µg 5µg 23%
Vitamin E 0.43mg 3.28mg 19%
Vitamin C 15mg 0mg 17%
Iron 1.46mg 0.21mg 16%
Calcium 160mg 8mg 15%
Cholesterol 0mg 42mg 14%
Manganese 0.321mg 0.007mg 14%
Magnesium 47mg 1mg 11%
Vitamin A 119µg 16µg 11%
Potassium 369mg 20mg 10%
Fiber 1.6g 0g 6%
Copper 0.076mg 0.019mg 6%
Vitamin B2 0.086mg 0.019mg 5%
Vitamin B12 0µg 0.12µg 5%
Vitamin B6 0.073mg 0.008mg 5%
Vitamin B5 0.437mg 0.172mg 5%
Selenium 0.3µg 2.3µg 4%
Phosphorus 52mg 21mg 4%
Vitamin B1 0.044mg 0.01mg 3%
Protein 2.58g 0.96g 3%
Zinc 0.47mg 0.15mg 3%
Choline 15.3mg 34.2mg 3%
Vitamin B3 0.305mg 0mg 2%
Vitamin D 0µg 0.2µg 1%
Vitamin D 0IU 7IU 1%
Carbs 3.65g 0.57g 1%
Net carbs 2.05g 0.57g N/A
Sugar 2.05g 0.57g N/A
Trans fat 0g 0.187g N/A
Tryptophan 0.017mg 0%
Threonine 0.055mg 0%
Isoleucine 0.065mg 0%
Leucine 0.095mg 0%
Lysine 0.072mg 0%
Methionine 0.035mg 0%
Phenylalanine 0.057mg 0%
Valine 0.074mg 0%
Histidine 0.026mg 0%
Fructose 0.05g 0%
Omega-3 - DHA 0g 0.005g N/A
Omega-3 - ALA 5.331g N/A
Omega-3 - Eicosatrienoic acid 0.002g N/A
Omega-6 - Gamma-linoleic acid 0.125g N/A
Omega-6 - Eicosadienoic acid 0.03g N/A
Omega-6 - Linoleic acid 38.942g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Arugula Mayonnaise
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
41%
Mayonnaise
Minerals Daily Need Coverage Score
28%
Arugula
13%
Mayonnaise

Comparison summary

Which food is lower in Sugar?
Mayonnaise
Mayonnaise is lower in Sugar (difference - 1.48g)
Which food is lower in Cholesterol?
Arugula
Arugula is lower in Cholesterol (difference - 42mg)
Which food contains less Sodium?
Arugula
Arugula contains less Sodium (difference - 608mg)
Which food is lower in Saturated fat?
Arugula
Arugula is lower in Saturated fat (difference - 11.617g)
Which food is lower in glycemic index?
Arugula
Arugula is lower in glycemic index (difference - 32)
Which food is cheaper?
Arugula
Arugula is cheaper (difference - $0.2)
Which food is richer in minerals?
Arugula
Arugula is relatively richer in minerals
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. Mayonnaise - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171009/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.