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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 C.
  • Daily need coverage for Vitamin K from 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.

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

Infographic

Wheat Bread vs Arugula 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.
Wheat Bread
Wheat Bread
8
:
2
Arugula
Arugula
Contains more Iron +180.1%
Contains more Magnesium +25.5%
Contains more Phosphorus +261.5%
Contains more Zinc +212.8%
Contains more Copper +160.5%
Contains more Manganese +329%
Contains more Selenium +11033.3%
Contains more Potassium +65.5%
Contains less Sodium -95.5%
Equal in Calcium - 160
Wheat Bread
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 50% 154% 43% 81% 20% 79% 41% 66% 180% 183%
Arugula
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 48% 55% 34% 23% 33% 4% 13% 26% 42% 2%
Contains more Iron +180.1%
Contains more Magnesium +25.5%
Contains more Phosphorus +261.5%
Contains more Zinc +212.8%
Contains more Copper +160.5%
Contains more Manganese +329%
Contains more Selenium +11033.3%
Contains more Potassium +65.5%
Contains less Sodium -95.5%
Equal in Calcium - 160

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.
Wheat Bread
Wheat Bread
5
:
5
Arugula
Arugula
Contains more Vitamin B1 +897.7%
Contains more Vitamin B2 +344.2%
Contains more Vitamin B3 +1949.2%
Contains more Vitamin B6 +109.6%
Contains more Vitamin A +∞%
Contains more Vitamin E +79.2%
Contains more Vitamin C +7400%
Contains more Folate +12.8%
Contains more Vitamin K +1805.3%
Equal in Vitamin B5 - 0.437
Wheat Bread
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 5% 0% 1% 110% 89% 118% 28% 36% 65% 0% 15%
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%
Contains more Vitamin B1 +897.7%
Contains more Vitamin B2 +344.2%
Contains more Vitamin B3 +1949.2%
Contains more Vitamin B6 +109.6%
Contains more Vitamin A +∞%
Contains more Vitamin E +79.2%
Contains more Vitamin C +7400%
Contains more Folate +12.8%
Contains more Vitamin K +1805.3%
Equal in Vitamin B5 - 0.437

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Wheat Bread
Wheat Bread
4
:
1
Arugula
Arugula
Contains more Protein +402.3%
Contains more Fats +547%
Contains more Carbs +1427.9%
Contains more Other +97.9%
Contains more Water +278.5%
Wheat Bread
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
Arugula
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 Protein +402.3%
Contains more Fats +547%
Contains more Carbs +1427.9%
Contains more Other +97.9%
Contains more Water +278.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Wheat Bread
Wheat Bread
2
:
1
Arugula
Arugula
Contains more Monounsaturated Fat +1979.6%
Contains more Polyunsaturated fat +439.2%
Contains less Saturated Fat -91.3%
Wheat Bread
27% 27% 46%
Saturated Fat: 0.989 g
Monounsaturated Fat: 1.019 g
Polyunsaturated fat: 1.72 g
Arugula
19% 11% 70%
Saturated Fat: 0.086 g
Monounsaturated Fat: 0.049 g
Polyunsaturated fat: 0.319 g
Contains more Monounsaturated Fat +1979.6%
Contains more Polyunsaturated fat +439.2%
Contains less Saturated Fat -91.3%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Wheat Bread Arugula
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 Wheat Bread Arugula Opinion
Net carbs 51.07g 2.05g Wheat Bread
Protein 12.96g 2.58g Wheat Bread
Fats 4.27g 0.66g Wheat Bread
Carbs 55.77g 3.65g Wheat Bread
Calories 313kcal 25kcal Wheat Bread
Sugar 6.42g 2.05g Arugula
Fiber 4.7g 1.6g Wheat Bread
Calcium 165mg 160mg Wheat Bread
Iron 4.09mg 1.46mg Wheat Bread
Magnesium 59mg 47mg Wheat Bread
Phosphorus 188mg 52mg Wheat Bread
Potassium 223mg 369mg Arugula
Sodium 601mg 27mg Arugula
Zinc 1.47mg 0.47mg Wheat Bread
Copper 0.198mg 0.076mg Wheat Bread
Manganese 1.377mg 0.321mg Wheat Bread
Selenium 33.4µg 0.3µg Wheat Bread
Vitamin A 0IU 2373IU Arugula
Vitamin A RAE 0µg 119µg Arugula
Vitamin E 0.24mg 0.43mg Arugula
Vitamin C 0.2mg 15mg Arugula
Vitamin B1 0.439mg 0.044mg Wheat Bread
Vitamin B2 0.382mg 0.086mg Wheat Bread
Vitamin B3 6.25mg 0.305mg Wheat Bread
Vitamin B5 0.456mg 0.437mg Wheat Bread
Vitamin B6 0.153mg 0.073mg Wheat Bread
Folate 86µg 97µg Arugula
Vitamin K 5.7µg 108.6µg Arugula
Tryptophan 0.092mg Wheat Bread
Threonine 0.299mg Wheat Bread
Isoleucine 0.258mg Wheat Bread
Leucine 0.461mg Wheat Bread
Lysine 0.215mg Wheat Bread
Methionine 0.105mg Wheat Bread
Phenylalanine 0.315mg Wheat Bread
Valine 0.31mg Wheat Bread
Histidine 0.15mg Wheat Bread
Saturated Fat 0.989g 0.086g Arugula
Monounsaturated Fat 1.019g 0.049g Wheat Bread
Polyunsaturated fat 1.72g 0.319g Wheat Bread
Omega-3 - ALA 0.161g Wheat Bread

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Wheat Bread Arugula
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
38%
Wheat Bread
52%
Arugula
Minerals Daily Need Coverage Score
89%
Wheat Bread
28%
Arugula

Comparison summary

Which food is richer in minerals?
Wheat Bread
Wheat Bread is relatively richer in minerals
Which food is cheaper?
Wheat Bread
Wheat Bread is cheaper (difference - $0.1)
Which food is lower in Sugar?
Arugula
Arugula is lower in Sugar (difference - 4.37g)
Which food contains less Sodium?
Arugula
Arugula contains less Sodium (difference - 574mg)
Which food is lower in Saturated Fat?
Arugula
Arugula is lower in Saturated Fat (difference - 0.903g)
Which food is lower in glycemic index?
Arugula
Arugula is lower in glycemic index (difference - 28)
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. 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.