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 A, and vitamin C; however, white bread is richer in vitamin B1, selenium, vitamin B3, iron, vitamin B2, and manganese.
- Arugula covers your daily need for vitamin K, 90% more than white bread.
- Arugula contains less sodium.
- White bread has a higher glycemic index. The glycemic index of white bread is 73, while the glycemic index of arugula is 32.
Arugula, raw and Bread, white, commercially prepared (includes soft bread crumbs) types were used in this article.
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 more MagnesiumMagnesium | +104.3% |
| Contains more PotassiumPotassium | +192.9% |
| Contains less SodiumSodium | -94.5% |
| Contains more IronIron | +147.3% |
| Contains more CopperCopper | +32.9% |
| Contains more ZincZinc | +57.4% |
| Contains more PhosphorusPhosphorus | +88.5% |
| Contains more ManganeseManganese | +67% |
| Contains more SeleniumSelenium | +7233.3% |
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 | +∞% |
| Contains more Vitamin EVitamin E | +95.5% |
| Contains more Vitamin KVitamin K | +54200% |
| Contains more Vitamin B1Vitamin B1 | +1111.4% |
| Contains more Vitamin B2Vitamin B2 | +182.6% |
| Contains more Vitamin B3Vitamin B3 | +1467.2% |
| Contains more Vitamin B5Vitamin B5 | +22.7% |
| Contains more Vitamin B6Vitamin B6 | +19.2% |
| Contains more FolateFolate | +14.4% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin K | 108.6µg | 0.2µg | 90% |
| Vitamin B1 | 0.044mg | 0.533mg | 41% |
| Selenium | 0.3µg | 22µg | 39% |
| Vitamin B3 | 0.305mg | 4.78mg | 28% |
| Iron | 1.46mg | 3.61mg | 27% |
| Sodium | 27mg | 490mg | 20% |
| Vitamin C | 15mg | 0mg | 17% |
| Starch | 37.17g | 15% | |
| Carbs | 3.65g | 49.42g | 15% |
| Protein | 2.58g | 8.85g | 13% |
| Vitamin A | 119µg | 0µg | 13% |
| Vitamin B2 | 0.086mg | 0.243mg | 12% |
| Calories | 25kcal | 266kcal | 12% |
| Manganese | 0.321mg | 0.536mg | 9% |
| Polyunsaturated fat | 0.319g | 1.602g | 9% |
| Phosphorus | 52mg | 98mg | 7% |
| Potassium | 369mg | 126mg | 7% |
| Magnesium | 47mg | 23mg | 6% |
| Fiber | 1.6g | 2.7g | 4% |
| Fats | 0.66g | 3.33g | 4% |
| Folate | 97µg | 111µg | 4% |
| Saturated fat | 0.086g | 0.698g | 3% |
| Copper | 0.076mg | 0.101mg | 3% |
| Fructose | 2.43g | 3% | |
| Zinc | 0.47mg | 0.74mg | 2% |
| Calcium | 160mg | 144mg | 2% |
| Vitamin B5 | 0.437mg | 0.536mg | 2% |
| Monounsaturated fat | 0.049g | 0.599g | 1% |
| Vitamin E | 0.43mg | 0.22mg | 1% |
| Vitamin B6 | 0.073mg | 0.087mg | 1% |
| Net carbs | 2.05g | 46.72g | N/A |
| Sugar | 2.05g | 5.67g | N/A |
| Trans fat | 0g | 0.027g | N/A |
| Choline | 15.3mg | 14.6mg | 0% |
| Omega-3 - EPA | 0g | 0.001g | N/A |
| Omega-3 - ALA | 0.166g | N/A | |
| Omega-6 - Eicosadienoic acid | 0.002g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
2.58 g
Fats:
0.66 g
Carbs:
3.65 g
Water:
91.71 g
Other:
1.4 g
Protein:
8.85 g
Fats:
3.33 g
Carbs:
49.42 g
Water:
36.42 g
Other:
1.98 g
| Contains more WaterWater | +151.8% |
| Contains more ProteinProtein | +243% |
| Contains more FatsFats | +404.5% |
| Contains more CarbsCarbs | +1254% |
| Contains more OtherOther | +41.4% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.086 g
Monounsaturated fat:
Mono. Fat
0.049 g
Polyunsaturated fat:
Poly. Fat
0.319 g
Saturated fat:
Sat. Fat
0.698 g
Monounsaturated fat:
Mono. Fat
0.599 g
Polyunsaturated fat:
Poly. Fat
1.602 g
| Contains less Sat. FatSaturated fat | -87.7% |
| Contains more Mono. FatMonounsaturated fat | +1122.4% |
| Contains more Poly. FatPolyunsaturated fat | +402.2% |
