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  6. Arugula vs. Sweet roll

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

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

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%

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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.