Arugula vs. Fish sandwich — In-Depth Nutrition Comparison

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The main differences between arugula and fish sandwiches

Arugula is richer in vitamin K, vitamin A, vitamin C, folate, and calcium, yet fish sandwiches are richer in selenium, vitamin B12, and vitamin B1.
Daily need coverage for vitamin K for arugula is 79% higher.
Arugula contains 27 times more vitamin A than fish sandwiches. Arugula contains 2373IU of vitamin A, while fish sandwiches contain 87IU.
Arugula contains less sodium.
Arugula has a lower glycemic index than fish sandwiches.

Food types used in this article are Arugula, raw and Fast foods, fish sandwich, with tartar sauce.

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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.

Arugula

Fish sandwich

Contains more MagnesiumMagnesium	+88%
Contains more CalciumCalcium	+332.4%
Contains more PotassiumPotassium	+79.1%
Contains less SodiumSodium	-95.5%
Contains more ManganeseManganese	+21.6%

Contains more PhosphorusPhosphorus	+123.1%
Contains more SeleniumSelenium	+5900%

~equal in Iron ~1.5mg

~equal in Copper ~0.075mg

~equal in Zinc ~0.49mg

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

Fish sandwich

Contains more Vitamin CVitamin C	+733.3%
Contains more Vitamin AVitamin A	+1883.3%
Contains more Vitamin B5Vitamin B5	+18.1%
Contains more Vitamin KVitamin K	+698.5%
Contains more FolateFolate	+110.9%

Contains more Vitamin EVitamin E	+27.9%
Contains more Vitamin DVitamin D	+∞%
Contains more Vitamin B1Vitamin B1	+377.3%
Contains more Vitamin B2Vitamin B2	+62.8%
Contains more Vitamin B3Vitamin B3	+604.9%
Contains more Vitamin B12Vitamin B12	+∞%
Contains more CholineCholine	+88.9%

~equal in Vitamin B6 ~0.07mg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Vitamin K	108.6µg	13.6µg	79%
Polyunsaturated fat	0.319g	6.257g	40%
Selenium	0.3µg	18µg	32%
Vitamin B12	0µg	0.68µg	28%
Sodium	27mg	602mg	25%
Fats	0.66g	12.45g	18%
Vitamin C	15mg	1.8mg	15%
Protein	2.58g	10.29g	15%
Vitamin B1	0.044mg	0.21mg	14%
Folate	97µg	46µg	13%
Vitamin A	119µg	6µg	13%
Vitamin B3	0.305mg	2.15mg	12%
Calories	25kcal	257kcal	12%
Calcium	160mg	37mg	12%
Cholesterol	0mg	35mg	12%
Phosphorus	52mg	116mg	9%
Saturated fat	0.086g	1.949g	8%
Carbs	3.65g	26.69g	8%
Monounsaturated fat	0.049g	2.595g	6%
Magnesium	47mg	25mg	5%
Potassium	369mg	206mg	5%
Vitamin B2	0.086mg	0.14mg	4%
Fructose		1.47g	2%
Choline	15.3mg	28.9mg	2%
Fiber	1.6g	1g	2%
Manganese	0.321mg	0.264mg	2%
Vitamin E	0.43mg	0.55mg	1%
Vitamin B5	0.437mg	0.37mg	1%
Vitamin D	0IU	9IU	1%
Iron	1.46mg	1.5mg	1%
Vitamin D	0µg	0.2µg	1%
Net carbs	2.05g	25.69g	N/A
Sugar	2.05g	3.53g	N/A
Copper	0.076mg	0.075mg	0%
Zinc	0.47mg	0.49mg	0%
Vitamin B6	0.073mg	0.07mg	0%
Trans fat	0g	0.08g	N/A
Omega-3 - EPA	0g	0.029g	N/A
Omega-3 - DHA	0g	0.064g	N/A
Omega-3 - ALA		0.489g	N/A
Omega-3 - DPA	0g	0.003g	N/A
Omega-3 - Eicosatrienoic acid		0.001g	N/A
Omega-6 - Gamma-linoleic acid		0.023g	N/A
Omega-6 - Dihomo-gamma-linoleic acid		0.002g	N/A
Omega-6 - Eicosadienoic acid		0.005g	N/A
Omega-6 - Linoleic acid		5.561g	N/A