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Arugula vs. Sweet roll — In-Depth Nutrition Comparison

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A recap on differences between arugula and sweet roll

  • Arugula is higher in vitamin K, vitamin A, and vitamin C, yet sweet roll is higher in selenium, vitamin B1, vitamin B2, and vitamin B3.
  • Arugula covers your daily vitamin K needs 87% more than sweet roll.
  • Arugula contains 11 times more vitamin A than sweet roll. While arugula contains 2373IU of vitamin A, sweet roll contains only 214IU.
  • The amount of sodium in arugula is lower.

Food varieties used in this article are Arugula, raw and Sweet rolls, cinnamon, commercially prepared with raisins.

Infographic

Arugula vs Sweet roll 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 12% 22% 9.8% 60% 29% 16% 33% 40% 39% 93%
Contains more MagnesiumMagnesium +176.5%
Contains more CalciumCalcium +122.2%
Contains more PotassiumPotassium +232.4%
Contains less SodiumSodium -91.1%
Contains more CopperCopper +15.8%
Contains more ZincZinc +25.5%
Contains more PhosphorusPhosphorus +46.2%
Contains more SeleniumSelenium +5566.7%
~equal in Iron ~1.6mg
~equal in Manganese ~0.3mg

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 6.7% 21% 40% 0% 81% 61% 45% 24% 25% 18% 11% 54% 23%
Contains more Vitamin CVitamin C +650%
Contains more Vitamin AVitamin A +91.9%
Contains more Vitamin KVitamin K +2368.2%
Contains more FolateFolate +34.7%
Contains more Vitamin EVitamin E +362.8%
Contains more Vitamin B1Vitamin B1 +636.4%
Contains more Vitamin B2Vitamin B2 +208.1%
Contains more Vitamin B3Vitamin B3 +681.6%
Contains more Vitamin B6Vitamin B6 +46.6%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +169.9%
~equal in Vitamin D ~0µg
~equal in Vitamin B5 ~0.406mg

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% 16% 51% 25% 2%
Protein: 6.2 g
Fats: 16.4 g
Carbs: 50.9 g
Water: 24.8 g
Other: 1.7 g
Contains more WaterWater +269.8%
Contains more ProteinProtein +140.3%
Contains more FatsFats +2384.8%
Contains more CarbsCarbs +1294.5%
Contains more OtherOther +21.4%

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
20% 31% 49%
Saturated fat: Sat. Fat 3.079 g
Monounsaturated fat: Mono. Fat 4.797 g
Polyunsaturated fat: Poly. Fat 7.473 g
Contains less Sat. FatSaturated fat -97.2%
Contains more Mono. FatMonounsaturated fat +9689.8%
Contains more Poly. FatPolyunsaturated fat +2242.6%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Arugula Sweet roll DV% diff.
Vitamin K 108.6µg 4.4µg 87%
Polyunsaturated fat 0.319g 7.473g 48%
Selenium 0.3µg 17µg 30%
Fats 0.66g 16.4g 24%
Vitamin B1 0.044mg 0.324mg 23%
Cholesterol 0mg 66mg 22%
Calories 25kcal 372kcal 17%
Carbs 3.65g 50.9g 16%
Vitamin C 15mg 2mg 14%
Saturated fat 0.086g 3.079g 14%
Vitamin B2 0.086mg 0.265mg 14%
Vitamin B3 0.305mg 2.384mg 13%
Monounsaturated fat 0.049g 4.797g 12%
Sodium 27mg 304mg 12%
Vitamin E 0.43mg 1.99mg 10%
Calcium 160mg 72mg 9%
Potassium 369mg 111mg 8%
Magnesium 47mg 17mg 7%
Protein 2.58g 6.2g 7%
Folate 97µg 72µg 6%
Vitamin B12 0µg 0.14µg 6%
Vitamin A 119µg 62µg 6%
Choline 15.3mg 41.3mg 5%
Vitamin B6 0.073mg 0.107mg 3%
Fiber 1.6g 2.4g 3%
Phosphorus 52mg 76mg 3%
Iron 1.46mg 1.6mg 2%
Vitamin B5 0.437mg 0.406mg 1%
Manganese 0.321mg 0.3mg 1%
Zinc 0.47mg 0.59mg 1%
Copper 0.076mg 0.088mg 1%
Net carbs 2.05g 48.5g N/A
Sugar 2.05g 31.73g N/A
Tryptophan 0.074mg 0%
Threonine 0.211mg 0%
Isoleucine 0.259mg 0%
Leucine 0.458mg 0%
Lysine 0.243mg 0%
Methionine 0.117mg 0%
Phenylalanine 0.3mg 0%
Valine 0.291mg 0%
Histidine 0.145mg 0%
Omega-3 - DHA 0g 0.004g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Arugula Sweet roll
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
31%
Sweet roll
Minerals Daily Need Coverage Score
28%
Arugula
35%
Sweet roll

Comparison summary

Which food is cheaper?
Sweet roll
Sweet roll is cheaper (difference - $0.4)
Which food is lower in Cholesterol?
Arugula
Arugula is lower in Cholesterol (difference - 66mg)
Which food is lower in Sugar?
Arugula
Arugula is lower in Sugar (difference - 29.68g)
Which food contains less Sodium?
Arugula
Arugula contains less Sodium (difference - 277mg)
Which food is lower in Saturated fat?
Arugula
Arugula is lower in Saturated fat (difference - 2.993g)
Which food is lower in glycemic index?
Arugula
Arugula is lower in glycemic index (difference - 8)
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. Sweet roll - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175034/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.