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  6. Wheat Bread vs. Arugula

Wheat Bread vs. Arugula — In-Depth Nutrition Comparison

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The main differences between wheat Bread and arugula

  • Wheat Bread is richer in selenium, manganese, vitamin B3, vitamin B1, iron, vitamin B2, and phosphorus, yet arugula is richer in vitamin K and vitamin A.
  • Daily need coverage for vitamin K for arugula is 86% higher.
  • Wheat Bread contains 111 times more selenium than arugula. Wheat Bread contains 33.4µg of selenium, while arugula contains 0.3µg.
  • Arugula contains less sodium.
  • Arugula has a lower glycemic index than wheat Bread.

Food types used in this article are Bread, wheat, toasted and Arugula, raw.

Infographic

Wheat Bread vs Arugula 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 42% 50% 20% 153% 66% 40% 81% 78% 180% 182%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 34% 48% 33% 55% 25% 13% 22% 3.5% 42% 1.6%
Contains more MagnesiumMagnesium +25.5%
Contains more IronIron +180.1%
Contains more CopperCopper +160.5%
Contains more ZincZinc +212.8%
Contains more PhosphorusPhosphorus +261.5%
Contains more ManganeseManganese +329%
Contains more SeleniumSelenium +11033.3%
Contains more PotassiumPotassium +65.5%
Contains less SodiumSodium -95.5%
~equal in Calcium ~160mg

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.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0.67% 0% 4.8% 0% 110% 88% 117% 27% 35% 0% 14% 65% 12%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 50% 40% 8.6% 0% 11% 20% 5.7% 26% 17% 0% 272% 73% 8.3%
Contains more Vitamin B1Vitamin B1 +897.7%
Contains more Vitamin B2Vitamin B2 +344.2%
Contains more Vitamin B3Vitamin B3 +1949.2%
Contains more Vitamin B6Vitamin B6 +109.6%
Contains more CholineCholine +44.4%
Contains more Vitamin CVitamin C +7400%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +79.2%
Contains more Vitamin KVitamin K +1805.3%
Contains more FolateFolate +12.8%
~equal in Vitamin D ~0µg
~equal in Vitamin B5 ~0.437mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Wheat Bread Arugula DV% diff.
Vitamin K 5.7µg 108.6µg 86%
Selenium 33.4µg 0.3µg 60%
Manganese 1.377mg 0.321mg 46%
Vitamin B3 6.25mg 0.305mg 37%
Vitamin B1 0.439mg 0.044mg 33%
Iron 4.09mg 1.46mg 33%
Sodium 601mg 27mg 25%
Vitamin B2 0.382mg 0.086mg 23%
Protein 12.96g 2.58g 21%
Phosphorus 188mg 52mg 19%
Carbs 55.77g 3.65g 17%
Vitamin C 0.2mg 15mg 16%
Calories 313kcal 25kcal 14%
Copper 0.198mg 0.076mg 14%
Vitamin A 0µg 119µg 13%
Fiber 4.7g 1.6g 12%
Zinc 1.47mg 0.47mg 9%
Polyunsaturated fat 1.72g 0.319g 9%
Fats 4.27g 0.66g 6%
Vitamin B6 0.153mg 0.073mg 6%
Potassium 223mg 369mg 4%
Saturated fat 0.989g 0.086g 4%
Magnesium 59mg 47mg 3%
Folate 86µg 97µg 3%
Monounsaturated fat 1.019g 0.049g 2%
Choline 22.1mg 15.3mg 1%
Calcium 165mg 160mg 1%
Vitamin E 0.24mg 0.43mg 1%
Net carbs 51.07g 2.05g N/A
Sugar 6.42g 2.05g N/A
Vitamin B5 0.456mg 0.437mg 0%
Tryptophan 0.092mg 0%
Threonine 0.299mg 0%
Isoleucine 0.258mg 0%
Leucine 0.461mg 0%
Lysine 0.215mg 0%
Methionine 0.105mg 0%
Phenylalanine 0.315mg 0%
Valine 0.31mg 0%
Histidine 0.15mg 0%
Omega-3 - ALA 0.161g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
13% 4% 56% 24% 3%
Protein: 12.96 g
Fats: 4.27 g
Carbs: 55.77 g
Water: 24.23 g
Other: 2.77 g
3% 4% 92%
Protein: 2.58 g
Fats: 0.66 g
Carbs: 3.65 g
Water: 91.71 g
Other: 1.4 g
Contains more ProteinProtein +402.3%
Contains more FatsFats +547%
Contains more CarbsCarbs +1427.9%
Contains more OtherOther +97.9%
Contains more WaterWater +278.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
27% 27% 46%
Saturated fat: Sat. Fat 0.989 g
Monounsaturated fat: Mono. Fat 1.019 g
Polyunsaturated fat: Poly. Fat 1.72 g
19% 11% 70%
Saturated fat: Sat. Fat 0.086 g
Monounsaturated fat: Mono. Fat 0.049 g
Polyunsaturated fat: Poly. Fat 0.319 g
Contains more Mono. FatMonounsaturated fat +1979.6%
Contains more Poly. FatPolyunsaturated fat +439.2%
Contains less Sat. FatSaturated fat -91.3%

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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. Wheat Bread - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172687/nutrients
  2. Arugula - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169387/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.