Arugula vs. Swordfish — In-Depth Nutrition Comparison
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Significant differences between arugula and swordfish
- Arugula has more vitamin K, vitamin A, and folate; however, swordfish is richer in selenium, vitamin D, vitamin B12, vitamin B3, vitamin B6, and phosphorus.
- Swordfish covers your daily selenium needs 124% more than arugula.
- Swordfish has 1086 times less vitamin K than arugula. Arugula has 108.6µg of vitamin K, while swordfish has 0.1µg.
- Arugula has a higher glycemic index. The glycemic index of arugula is 32, while the glycemic index of swordfish is 0.
Specific food types used in this comparison are Arugula, raw and Fish, swordfish, cooked, dry heat.
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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.
| Contains more MagnesiumMagnesium | +34.3% |
| Contains more CalciumCalcium | +2566.7% |
| Contains more IronIron | +224.4% |
| Contains more CopperCopper | +65.2% |
| Contains less SodiumSodium | -72.2% |
| Contains more ManganeseManganese | +2369.2% |
| Contains more PotassiumPotassium | +35.2% |
| Contains more ZincZinc | +66% |
| Contains more PhosphorusPhosphorus | +484.6% |
| Contains more SeleniumSelenium | +22733.3% |
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.
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin AVitamin A | +176.7% |
| Contains more Vitamin B2Vitamin B2 | +36.5% |
| Contains more Vitamin KVitamin K | +108500% |
| Contains more FolateFolate | +4750% |
| Contains more Vitamin EVitamin E | +460.5% |
| Contains more Vitamin DVitamin D | +∞% |
| Contains more Vitamin B1Vitamin B1 | +102.3% |
| Contains more Vitamin B3Vitamin B3 | +2934.1% |
| Contains more Vitamin B6Vitamin B6 | +742.5% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
| Contains more CholineCholine | +406.5% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Selenium | 0.3µg | 68.5µg | 124% |
| Vitamin K | 108.6µg | 0.1µg | 90% |
| Vitamin D | 0IU | 666IU | 83% |
| Vitamin D | 0µg | 16.6µg | 83% |
| Vitamin B12 | 0µg | 1.62µg | 68% |
| Vitamin B3 | 0.305mg | 9.254mg | 56% |
| Vitamin B6 | 0.073mg | 0.615mg | 42% |
| Protein | 2.58g | 23.45g | 42% |
| Phosphorus | 52mg | 304mg | 36% |
| Cholesterol | 0mg | 78mg | 26% |
| Folate | 97µg | 2µg | 24% |
| Vitamin C | 15mg | 0mg | 17% |
| Calcium | 160mg | 6mg | 15% |
| Manganese | 0.321mg | 0.013mg | 13% |
| Iron | 1.46mg | 0.45mg | 13% |
| Vitamin E | 0.43mg | 2.41mg | 13% |
| Choline | 15.3mg | 77.5mg | 11% |
| Fats | 0.66g | 7.93g | 11% |
| Monounsaturated fat | 0.049g | 3.544g | 9% |
| Vitamin A | 119µg | 43µg | 8% |
| Saturated fat | 0.086g | 1.911g | 8% |
| Calories | 25kcal | 172kcal | 7% |
| Polyunsaturated fat | 0.319g | 1.368g | 7% |
| Fiber | 1.6g | 0g | 6% |
| Vitamin B1 | 0.044mg | 0.089mg | 4% |
| Potassium | 369mg | 499mg | 4% |
| Sodium | 27mg | 97mg | 3% |
| Copper | 0.076mg | 0.046mg | 3% |
| Magnesium | 47mg | 35mg | 3% |
| Zinc | 0.47mg | 0.78mg | 3% |
| Vitamin B2 | 0.086mg | 0.063mg | 2% |
| Carbs | 3.65g | 0g | 1% |
| Net carbs | 2.05g | 0g | N/A |
| Sugar | 2.05g | 0g | N/A |
| Vitamin B5 | 0.437mg | 0.417mg | 0% |
| Trans fat | 0g | 0.056g | N/A |
| Tryptophan | 0.265mg | 0% | |
| Threonine | 1.035mg | 0% | |
| Isoleucine | 1.088mg | 0% | |
| Leucine | 1.919mg | 0% | |
| Lysine | 2.168mg | 0% | |
| Methionine | 0.699mg | 0% | |
| Phenylalanine | 0.922mg | 0% | |
| Valine | 1.216mg | 0% | |
| Histidine | 0.695mg | 0% | |
| Omega-3 - EPA | 0g | 0.127g | N/A |
| Omega-3 - DHA | 0g | 0.772g | N/A |
| Omega-3 - DPA | 0g | 0.168g | N/A |
| Omega-6 - Eicosadienoic acid | 0.022g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more CarbsCarbs | +∞% |
| Contains more WaterWater | +34.4% |
| Contains more OtherOther | +288.9% |
| Contains more ProteinProtein | +808.9% |
| Contains more FatsFats | +1101.5% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -95.5% |
| Contains more Mono. FatMonounsaturated fat | +7132.7% |
| Contains more Poly. FatPolyunsaturated fat | +328.8% |
