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  6. Arugula vs. White Bread

Arugula vs. White Bread — In-Depth Nutrition Comparison

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How are Arugula and White Bread different?

  • Arugula has more Vitamin K, Vitamin C, and Vitamin A RAE, however, White Bread is richer in Vitamin B1, Selenium, Vitamin B3, Iron, Vitamin B2, and Manganese.
  • Arugula covers your daily need of Vitamin K 90% more than White Bread.
  • Arugula contains less Sodium.

Arugula, raw and Bread, white, commercially prepared (includes soft bread crumbs) types were used in this article.

Infographic

Arugula vs White Bread 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.
Arugula
Arugula
4
:
6
White Bread
White Bread
Contains more Calcium +11.1%
Contains more Magnesium +104.3%
Contains more Potassium +192.9%
Contains less Sodium -94.5%
Contains more Iron +147.3%
Contains more Phosphorus +88.5%
Contains more Zinc +57.4%
Contains more Copper +32.9%
Contains more Manganese +67%
Contains more Selenium +7233.3%
Equal in Calcium - 144
Arugula
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 48% 55% 34% 23% 33% 4% 13% 26% 42% 2%
White Bread
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 44% 136% 17% 43% 12% 64% 21% 34% 70% 120%
Contains more Calcium +11.1%
Contains more Magnesium +104.3%
Contains more Potassium +192.9%
Contains less Sodium -94.5%
Contains more Iron +147.3%
Contains more Phosphorus +88.5%
Contains more Zinc +57.4%
Contains more Copper +32.9%
Contains more Manganese +67%
Contains more Selenium +7233.3%
Equal in Calcium - 144

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.
Arugula
Arugula
4
:
6
White Bread
White Bread
Contains more Vitamin A +237200%
Contains more Vitamin E +95.5%
Contains more Vitamin C +∞%
Contains more Vitamin K +54200%
Contains more Vitamin B1 +1111.4%
Contains more Vitamin B2 +182.6%
Contains more Vitamin B3 +1467.2%
Contains more Vitamin B5 +22.7%
Contains more Vitamin B6 +19.2%
Contains more Folate +14.4%
Arugula
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 143% 9% 0% 50% 11% 20% 6% 27% 17% 73% 0% 272%
White Bread
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 5% 0% 0% 134% 57% 90% 33% 21% 84% 0% 1%
Contains more Vitamin A +237200%
Contains more Vitamin E +95.5%
Contains more Vitamin C +∞%
Contains more Vitamin K +54200%
Contains more Vitamin B1 +1111.4%
Contains more Vitamin B2 +182.6%
Contains more Vitamin B3 +1467.2%
Contains more Vitamin B5 +22.7%
Contains more Vitamin B6 +19.2%
Contains more Folate +14.4%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Arugula
Arugula
1
:
4
White Bread
White Bread
Contains more Water +151.8%
Contains more Protein +243%
Contains more Fats +404.5%
Contains more Carbs +1254%
Contains more Other +41.4%
Arugula
3% 4% 92%
Protein: 2.58 g
Fats: 0.66 g
Carbs: 3.65 g
Water: 91.71 g
Other: 1.4 g
White Bread
9% 3% 49% 36% 2%
Protein: 8.85 g
Fats: 3.33 g
Carbs: 49.42 g
Water: 36.42 g
Other: 1.98 g
Contains more Water +151.8%
Contains more Protein +243%
Contains more Fats +404.5%
Contains more Carbs +1254%
Contains more Other +41.4%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Arugula
Arugula
1
:
2
White Bread
White Bread
Contains less Saturated Fat -87.7%
Contains more Monounsaturated Fat +1122.4%
Contains more Polyunsaturated fat +402.2%
Arugula
19% 11% 70%
Saturated Fat: 0.086 g
Monounsaturated Fat: 0.049 g
Polyunsaturated fat: 0.319 g
White Bread
24% 21% 55%
Saturated Fat: 0.698 g
Monounsaturated Fat: 0.599 g
Polyunsaturated fat: 1.602 g
Contains less Saturated Fat -87.7%
Contains more Monounsaturated Fat +1122.4%
Contains more Polyunsaturated fat +402.2%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Arugula White Bread
Rich in minerals ok
Lower in price ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Arugula White Bread Opinion
Net carbs 2.05g 46.72g White Bread
Protein 2.58g 8.85g White Bread
Fats 0.66g 3.33g White Bread
Carbs 3.65g 49.42g White Bread
Calories 25kcal 266kcal White Bread
Starch 37.17g White Bread
Fructose 2.43g White Bread
Sugar 2.05g 5.67g Arugula
Fiber 1.6g 2.7g White Bread
Calcium 160mg 144mg Arugula
Iron 1.46mg 3.61mg White Bread
Magnesium 47mg 23mg Arugula
Phosphorus 52mg 98mg White Bread
Potassium 369mg 126mg Arugula
Sodium 27mg 490mg Arugula
Zinc 0.47mg 0.74mg White Bread
Copper 0.076mg 0.101mg White Bread
Manganese 0.321mg 0.536mg White Bread
Selenium 0.3µg 22µg White Bread
Vitamin A 2373IU 1IU Arugula
Vitamin A RAE 119µg 0µg Arugula
Vitamin E 0.43mg 0.22mg Arugula
Vitamin C 15mg 0mg Arugula
Vitamin B1 0.044mg 0.533mg White Bread
Vitamin B2 0.086mg 0.243mg White Bread
Vitamin B3 0.305mg 4.78mg White Bread
Vitamin B5 0.437mg 0.536mg White Bread
Vitamin B6 0.073mg 0.087mg White Bread
Folate 97µg 111µg White Bread
Vitamin K 108.6µg 0.2µg Arugula
Trans Fat 0g 0.027g Arugula
Saturated Fat 0.086g 0.698g Arugula
Omega-3 - EPA 0g 0.001g White Bread
Monounsaturated Fat 0.049g 0.599g White Bread
Polyunsaturated fat 0.319g 1.602g White Bread
Omega-6 - Eicosadienoic acid 0.002g White Bread
Omega-3 - ALA 0.166g White Bread

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Arugula White Bread
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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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%
Arugula
35%
White Bread
Minerals Daily Need Coverage Score
28%
Arugula
56%
White Bread

Comparison summary

Which food is richer in minerals?
White Bread
White Bread is relatively richer in minerals
Which food is cheaper?
White Bread
White Bread is cheaper (difference - $0.4)
Which food is lower in Sugar?
Arugula
Arugula is lower in Sugar (difference - 3.62g)
Which food contains less Sodium?
Arugula
Arugula contains less Sodium (difference - 463mg)
Which food is lower in Saturated Fat?
Arugula
Arugula is lower in Saturated Fat (difference - 0.612g)
Which food is lower in glycemic index?
Arugula
Arugula is lower in glycemic index (difference - 41)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
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.

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. White Bread - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174924/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.