Arugula vs. Swordfish — In-Depth Nutrition Comparison
Compare
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.
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.
| 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% |
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% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
 |
 |
||
| Lower in Sugar |
|
||
| Lower in Glycemic Index |
|
||
| Lower in price |
|
||
| Lower in Cholesterol |
|
||
| Lower in Sodium |
|
||
| Lower in Saturated fat |
|
||
| Rich in minerals | Equal | ||
| Rich in vitamins | Equal | ||
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 |
Which food is preferable for your diet?
is better in case of low diet
|
|
|
| Low Calories diet |
|
|
| Low Fats diet |
|
|
| Low Carbs diet |
|
|
| Low Glycemic Index diet |
|
People also compare
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%
72%
Minerals Daily Need Coverage Score
28%
64%
Comparison summary
Which food is lower in Sugar?
Swordfish is lower in Sugar (difference - 2.05g)
Which food is lower in glycemic index?
Swordfish is lower in glycemic index (difference - 32)
Which food is cheaper?
Swordfish is cheaper (difference - $0.4)
Which food is lower in Cholesterol?
Arugula is lower in Cholesterol (difference - 78mg)
Which food contains less Sodium?
Arugula contains less Sodium (difference - 70mg)
Which food is lower in Saturated fat?
Arugula is lower in Saturated fat (difference - 1.825g)
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.