Arugula vs. Waffle — In-Depth Nutrition Comparison
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What are the main differences between Arugula and Waffle?
- Arugula is richer in Vitamin C, and Folate, while Waffle is higher in Selenium, Vitamin B2, Phosphorus, Vitamin B1, and Vitamin B3.
- Waffle's daily need coverage for Selenium is 83% higher.
- Waffle has 38 times less Vitamin C than Arugula. Arugula has 15mg of Vitamin C, while Waffle has 0.4mg.
- Arugula is lower in Sodium.
We used Arugula, raw and Waffles, plain, prepared from recipe types in this comparison.
Infographic
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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
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Magnesium
+147.4%
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Potassium
+132.1%
Contains
less
Sodium
-94.7%
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Copper
+22.6%
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Manganese
+21.1%
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Calcium
+59.4%
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Iron
+58.2%
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Phosphorus
+265.4%
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Zinc
+44.7%
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Selenium
+15300%
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Magnesium
+147.4%
Contains
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Potassium
+132.1%
Contains
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Sodium
-94.7%
Contains
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Copper
+22.6%
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Manganese
+21.1%
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Calcium
+59.4%
Contains
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Iron
+58.2%
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Phosphorus
+265.4%
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Zinc
+44.7%
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Selenium
+15300%
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.
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Contains
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Vitamin A
+940.8%
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Vitamin C
+3650%
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Vitamin B6
+30.4%
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Folate
+110.9%
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Vitamin B1
+497.7%
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Vitamin B2
+303.5%
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Vitamin B3
+579.7%
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Vitamin B5
+11%
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Vitamin B12
+∞%
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Vitamin A
+940.8%
Contains
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Vitamin C
+3650%
Contains
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Vitamin B6
+30.4%
Contains
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Folate
+110.9%
Contains
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Vitamin B1
+497.7%
Contains
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Vitamin B2
+303.5%
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Vitamin B3
+579.7%
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Vitamin B5
+11%
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Vitamin B12
+∞%
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
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Water
+118.4%
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Protein
+206.2%
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Fats
+2036.4%
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Carbs
+801.4%
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Other
+121.4%
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Water
+118.4%
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Protein
+206.2%
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Fats
+2036.4%
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Carbs
+801.4%
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Other
+121.4%
Fat Type Comparison
Fat type breakdown side-by-side comparison
Contains
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Saturated Fat
-97%
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Monounsaturated Fat
+7085.7%
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Polyunsaturated fat
+2027%
Contains
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Saturated Fat
-97%
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Monounsaturated Fat
+7085.7%
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Polyunsaturated fat
+2027%
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sugar |
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| Lower in price |
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| Lower in Sodium |
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| Lower in Cholesterol |
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| Lower in Saturated Fat |
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| Lower in Glycemic Index |
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| Rich in minerals | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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Opinion |
| Net carbs | 2.05g | 32.9g |
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| Protein | 2.58g | 7.9g |
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| Fats | 0.66g | 14.1g |
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| Carbs | 3.65g | 32.9g |
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| Calories | 25kcal | 291kcal |
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| Sugar | 2.05g |
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| Fiber | 1.6g |
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| Calcium | 160mg | 255mg |
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| Iron | 1.46mg | 2.31mg |
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| Magnesium | 47mg | 19mg |
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| Phosphorus | 52mg | 190mg |
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| Potassium | 369mg | 159mg |
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| Sodium | 27mg | 511mg |
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| Zinc | 0.47mg | 0.68mg |
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| Copper | 0.076mg | 0.062mg |
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| Manganese | 0.321mg | 0.265mg |
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| Selenium | 0.3µg | 46.2µg |
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| Vitamin A | 2373IU | 228IU |
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| Vitamin A RAE | 119µg | 65µg |
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| Vitamin E | 0.43mg |
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| Vitamin C | 15mg | 0.4mg |
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| Vitamin B1 | 0.044mg | 0.263mg |
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| Vitamin B2 | 0.086mg | 0.347mg |
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| Vitamin B3 | 0.305mg | 2.073mg |
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| Vitamin B5 | 0.437mg | 0.485mg |
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| Vitamin B6 | 0.073mg | 0.056mg |
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| Folate | 97µg | 46µg |
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| Vitamin B12 | 0µg | 0.25µg |
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| Vitamin K | 108.6µg |
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| Tryptophan | 0.099mg |
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| Threonine | 0.289mg |
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| Isoleucine | 0.362mg |
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| Leucine | 0.63mg |
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| Lysine | 0.384mg |
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| Methionine | 0.179mg |
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| Phenylalanine | 0.395mg |
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| Valine | 0.409mg |
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| Histidine | 0.187mg |
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| Cholesterol | 0mg | 69mg |
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| Saturated Fat | 0.086g | 2.866g |
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| Omega-3 - DHA | 0g | 0.006g |
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| Omega-3 - EPA | 0g | 0.001g |
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| Monounsaturated Fat | 0.049g | 3.521g |
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| Polyunsaturated fat | 0.319g | 6.785g |
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Which food is preferable for your diet?
is better in case of low diet
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| Low Fats diet |
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| Low Carbs diet |
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| Low Calories diet |
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| Low Glycemic Index diet |
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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
52%
26%
Minerals Daily Need Coverage Score
28%
66%
Comparison summary
Which food is lower in Sugar?
Waffle is lower in Sugar (difference - 2.05g)
Which food is cheaper?
Waffle is cheaper (difference - $0.4)
Which food contains less Sodium?
Arugula contains less Sodium (difference - 484mg)
Which food is lower in Cholesterol?
Arugula is lower in Cholesterol (difference - 69mg)
Which food is lower in Saturated Fat?
Arugula is lower in Saturated Fat (difference - 2.78g)
Which food is lower in glycemic index?
Arugula is lower in glycemic index (difference - 44)
Which food is richer in minerals?
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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.