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  6. Arugula vs. Spread

Arugula vs. Spread — In-Depth Nutrition Comparison

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Important differences between Arugula and Spread

  • Arugula has more Vitamin K, Folate, Vitamin C, Calcium, and Manganese, however, Spread has more Vitamin B12, and Selenium.
  • Arugula's daily need coverage for Vitamin K is 89% more.
  • Arugula is lower in Sodium.

The food varieties used in the comparison are Arugula, raw and Sandwich spread, pork, beef.

Infographic

Arugula vs Spread 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
6
:
4
Spread
Spread
Contains more Calcium +1233.3%
Contains more Iron +84.8%
Contains more Magnesium +487.5%
Contains more Potassium +235.5%
Contains less Sodium -97.3%
Contains more Manganese +1134.6%
Contains more Phosphorus +13.5%
Contains more Zinc +117%
Contains more Copper +71.1%
Contains more Selenium +3133.3%
Arugula
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 48% 55% 34% 23% 33% 4% 13% 26% 42% 2%
Spread
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 4% 30% 6% 26% 10% 133% 28% 44% 4% 53%
Contains more Calcium +1233.3%
Contains more Iron +84.8%
Contains more Magnesium +487.5%
Contains more Potassium +235.5%
Contains less Sodium -97.3%
Contains more Manganese +1134.6%
Contains more Phosphorus +13.5%
Contains more Zinc +117%
Contains more Copper +71.1%
Contains more Selenium +3133.3%

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
5
:
7
Spread
Spread
Contains more Vitamin A +2627.6%
Contains more Vitamin C +∞%
Contains more Folate +4750%
Contains more Vitamin K +6687.5%
Contains more Vitamin E +304.7%
Contains more Vitamin D +∞%
Contains more Vitamin B1 +290.9%
Contains more Vitamin B2 +55.8%
Contains more Vitamin B3 +467.2%
Contains more Vitamin B6 +64.4%
Contains more Vitamin B12 +∞%
Equal in Vitamin B5 - 0.43
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%
Spread
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 6% 35% 18% 0% 43% 31% 33% 26% 28% 2% 140% 4%
Contains more Vitamin A +2627.6%
Contains more Vitamin C +∞%
Contains more Folate +4750%
Contains more Vitamin K +6687.5%
Contains more Vitamin E +304.7%
Contains more Vitamin D +∞%
Contains more Vitamin B1 +290.9%
Contains more Vitamin B2 +55.8%
Contains more Vitamin B3 +467.2%
Contains more Vitamin B6 +64.4%
Contains more Vitamin B12 +∞%
Equal in Vitamin B5 - 0.43

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Arugula
Arugula
1
:
4
Spread
Spread
Contains more Water +52.1%
Contains more Protein +196.9%
Contains more Fats +2527.3%
Contains more Carbs +227.1%
Contains more Other +98.6%
Arugula
3% 4% 92%
Protein: 2.58 g
Fats: 0.66 g
Carbs: 3.65 g
Water: 91.71 g
Other: 1.4 g
Spread
8% 17% 12% 60% 3%
Protein: 7.66 g
Fats: 17.34 g
Carbs: 11.94 g
Water: 60.28 g
Other: 2.78 g
Contains more Water +52.1%
Contains more Protein +196.9%
Contains more Fats +2527.3%
Contains more Carbs +227.1%
Contains more Other +98.6%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Arugula
Arugula
1
:
2
Spread
Spread
Contains less Saturated Fat -98.6%
Contains more Monounsaturated Fat +15377.6%
Contains more Polyunsaturated fat +704.1%
Arugula
19% 11% 70%
Saturated Fat: 0.086 g
Monounsaturated Fat: 0.049 g
Polyunsaturated fat: 0.319 g
Spread
37% 47% 16%
Saturated Fat: 5.977 g
Monounsaturated Fat: 7.584 g
Polyunsaturated fat: 2.565 g
Contains less Saturated Fat -98.6%
Contains more Monounsaturated Fat +15377.6%
Contains more Polyunsaturated fat +704.1%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Arugula Spread Opinion
Net carbs 2.05g 11.74g Spread
Protein 2.58g 7.66g Spread
Fats 0.66g 17.34g Spread
Carbs 3.65g 11.94g Spread
Calories 25kcal 235kcal Spread
Sugar 2.05g 0g Spread
Fiber 1.6g 0.2g Arugula
Calcium 160mg 12mg Arugula
Iron 1.46mg 0.79mg Arugula
Magnesium 47mg 8mg Arugula
Phosphorus 52mg 59mg Spread
Potassium 369mg 110mg Arugula
Sodium 27mg 1013mg Arugula
Zinc 0.47mg 1.02mg Spread
Copper 0.076mg 0.13mg Spread
Manganese 0.321mg 0.026mg Arugula
Selenium 0.3µg 9.7µg Spread
Vitamin A 2373IU 87IU Arugula
Vitamin A RAE 119µg 26µg Arugula
Vitamin E 0.43mg 1.74mg Spread
Vitamin D 0IU 22IU Spread
Vitamin D 0µg 0.6µg Spread
Vitamin C 15mg 0mg Arugula
Vitamin B1 0.044mg 0.172mg Spread
Vitamin B2 0.086mg 0.134mg Spread
Vitamin B3 0.305mg 1.73mg Spread
Vitamin B5 0.437mg 0.43mg Arugula
Vitamin B6 0.073mg 0.12mg Spread
Folate 97µg 2µg Arugula
Vitamin B12 0µg 1.12µg Spread
Vitamin K 108.6µg 1.6µg Arugula
Tryptophan 0.082mg Spread
Threonine 0.334mg Spread
Isoleucine 0.334mg Spread
Leucine 0.6mg Spread
Lysine 0.663mg Spread
Methionine 0.196mg Spread
Phenylalanine 0.301mg Spread
Valine 0.356mg Spread
Histidine 0.279mg Spread
Cholesterol 0mg 38mg Arugula
Saturated Fat 0.086g 5.977g Arugula
Monounsaturated Fat 0.049g 7.584g Spread
Polyunsaturated fat 0.319g 2.565g Spread

Which food is preferable for your diet?

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

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
30%
Spread
Minerals Daily Need Coverage Score
28%
Arugula
33%
Spread

Comparison summary

Which food is lower in Sugar?
Spread
Spread is lower in Sugar (difference - 2.05g)
Which food is lower in glycemic index?
Spread
Spread is lower in glycemic index (difference - 32)
Which food is cheaper?
Spread
Spread is cheaper (difference - $0.4)
Which food contains less Sodium?
Arugula
Arugula contains less Sodium (difference - 986mg)
Which food is lower in Cholesterol?
Arugula
Arugula is lower in Cholesterol (difference - 38mg)
Which food is lower in Saturated Fat?
Arugula
Arugula is lower in Saturated Fat (difference - 5.891g)
Which food is richer in minerals?
?
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.
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. Spread - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174583/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.