Arugula vs. Wafer — In-Depth Nutrition Comparison
Compare
What are the main differences between arugula and wafer?
- Arugula is richer in vitamin K, vitamin A, and vitamin C, while wafer is higher in copper, iron, manganese, vitamin B3, and vitamin B2.
- Arugula's daily need coverage for vitamin K is 89% higher.
- Arugula is lower in sodium.
- Wafer has a higher glycemic index (61) than arugula (32).
We used Arugula, raw and Cookies, chocolate wafers types in this comparison.
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 CalciumCalcium | +416.1% |
| Contains more PotassiumPotassium | +75.7% |
| Contains less SodiumSodium | -95.3% |
| Contains more MagnesiumMagnesium | +12.8% |
| Contains more IronIron | +174.7% |
| Contains more CopperCopper | +509.2% |
| Contains more ZincZinc | +131.9% |
| Contains more PhosphorusPhosphorus | +153.8% |
| Contains more ManganeseManganese | +116.8% |
| Contains more SeleniumSelenium | +1800% |
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 | +3866.7% |
| Contains more Vitamin B5Vitamin B5 | +14.7% |
| Contains more Vitamin B6Vitamin B6 | +43.1% |
| Contains more Vitamin KVitamin K | +4425% |
| Contains more FolateFolate | +106.4% |
| Contains more Vitamin EVitamin E | +67.4% |
| Contains more Vitamin B1Vitamin B1 | +361.4% |
| Contains more Vitamin B2Vitamin B2 | +209.3% |
| Contains more Vitamin B3Vitamin B3 | +837% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin K | 108.6µg | 2.4µg | 89% |
| Copper | 0.076mg | 0.463mg | 43% |
| Iron | 1.46mg | 4.01mg | 32% |
| Polyunsaturated fat | 0.319g | 4.153g | 26% |
| Sodium | 27mg | 580mg | 24% |
| Carbs | 3.65g | 72.7g | 23% |
| Fats | 0.66g | 14.2g | 21% |
| Calories | 25kcal | 433kcal | 20% |
| Saturated fat | 0.086g | 4.241g | 19% |
| Vitamin C | 15mg | 0mg | 17% |
| Vitamin B3 | 0.305mg | 2.858mg | 16% |
| Manganese | 0.321mg | 0.696mg | 16% |
| Vitamin B2 | 0.086mg | 0.266mg | 14% |
| Calcium | 160mg | 31mg | 13% |
| Vitamin B1 | 0.044mg | 0.203mg | 13% |
| Vitamin A | 119µg | 3µg | 13% |
| Folate | 97µg | 47µg | 13% |
| Monounsaturated fat | 0.049g | 4.865g | 12% |
| Phosphorus | 52mg | 132mg | 11% |
| Selenium | 0.3µg | 5.7µg | 10% |
| Protein | 2.58g | 6.6g | 8% |
| Fiber | 1.6g | 3.4g | 7% |
| Zinc | 0.47mg | 1.09mg | 6% |
| Potassium | 369mg | 210mg | 5% |
| Vitamin B12 | 0µg | 0.09µg | 4% |
| Caffeine | 0mg | 10mg | 3% |
| Vitamin B6 | 0.073mg | 0.051mg | 2% |
| Vitamin E | 0.43mg | 0.72mg | 2% |
| Vitamin B5 | 0.437mg | 0.381mg | 1% |
| Magnesium | 47mg | 53mg | 1% |
| Cholesterol | 0mg | 2mg | 1% |
| Net carbs | 2.05g | 69.3g | N/A |
| Sugar | 2.05g | 37.43g | N/A |
| Choline | 15.3mg | 14.3mg | 0% |
| Tryptophan | 0.096mg | 0% | |
| Threonine | 0.22mg | 0% | |
| Isoleucine | 0.261mg | 0% | |
| Leucine | 0.447mg | 0% | |
| Lysine | 0.281mg | 0% | |
| Methionine | 0.105mg | 0% | |
| Phenylalanine | 0.308mg | 0% | |
| Valine | 0.323mg | 0% | |
| Histidine | 0.128mg | 0% | |
| Omega-3 - EPA | 0g | 0.003g | N/A |
| Omega-3 - DHA | 0g | 0.002g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more WaterWater | +1938% |
| Contains more ProteinProtein | +155.8% |
| Contains more FatsFats | +2051.5% |
| Contains more CarbsCarbs | +1891.8% |
| Contains more OtherOther | +42.9% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -98% |
| Contains more Mono. FatMonounsaturated fat | +9828.6% |
| Contains more Poly. FatPolyunsaturated fat | +1201.9% |
