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  6. Cheese vs. Arugula

Cheese vs. Arugula — In-Depth Nutrition Comparison

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How are cheese and arugula different?

  • Cheese has more phosphorus, calcium, selenium, vitamin B12, zinc, and vitamin B2; however, arugula is richer in vitamin K.
  • Cheese covers your daily need for saturated fat, 94% more than arugula.
  • Arugula contains less cholesterol.
  • Arugula has a higher glycemic index. The glycemic index of arugula is 32, while the glycemic index of cheese is 0.

Cheese, cheddar and Arugula, raw types were used in this article.

Infographic

Cheese 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.
Cheese
Cheese
4
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 19% 213% 6.7% 5.3% 10% 99% 195% 85% 3.5% 155%
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 CalciumCalcium +343.8%
Contains more ZincZinc +674.5%
Contains more PhosphorusPhosphorus +775%
Contains more SeleniumSelenium +9400%
Contains more MagnesiumMagnesium +74.1%
Contains more PotassiumPotassium +385.5%
Contains more IronIron +942.9%
Contains more CopperCopper +153.3%
Contains less SodiumSodium -95.9%
Contains more ManganeseManganese +1088.9%

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.
Cheese
Cheese
5
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 0% 9% 110% 14% 7.3% 99% 1.1% 25% 15% 138% 6% 20%
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 50% 0% 40% 8.6% 11% 20% 5.7% 26% 17% 0% 272% 73%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin AVitamin A +177.3%
Contains more Vitamin EVitamin E +65.1%
Contains more Vitamin B2Vitamin B2 +397.7%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +51.7%
Contains more Vitamin B3Vitamin B3 +416.9%
Contains more Vitamin B6Vitamin B6 +10.6%
Contains more Vitamin KVitamin K +4425%
Contains more FolateFolate +259.3%
~equal in Vitamin B5 ~0.437mg

All nutrients comparison - raw data values

Nutrient Cheese Arugula DV% diff.
Vitamin K 2.4µg 108.6µg 89%
Saturated fat 18.867g 0.086g 85%
Phosphorus 455mg 52mg 58%
Calcium 710mg 160mg 55%
Selenium 28.5µg 0.3µg 51%
Fats 33.31g 0.66g 50%
Vitamin B12 1.1µg 0µg 46%
Protein 22.87g 2.58g 41%
Cholesterol 99mg 0mg 33%
Zinc 3.64mg 0.47mg 29%
Sodium 653mg 27mg 27%
Vitamin B2 0.428mg 0.086mg 26%
Vitamin A 330µg 119µg 23%
Monounsaturated fat 9.246g 0.049g 23%
Calories 404kcal 25kcal 19%
Folate 27µg 97µg 18%
Vitamin C 0mg 15mg 17%
Iron 0.14mg 1.46mg 17%
Manganese 0.027mg 0.321mg 13%
Potassium 76mg 369mg 9%
Polyunsaturated fat 1.421g 0.319g 7%
Fiber 0g 1.6g 6%
Magnesium 27mg 47mg 5%
Copper 0.03mg 0.076mg 5%
Vitamin D* 24 IU 0 IU 3%
Vitamin D 0.6µg 0µg 3%
Vitamin E 0.71mg 0.43mg 2%
Vitamin B3 0.059mg 0.305mg 2%
Vitamin B1 0.029mg 0.044mg 1%
Vitamin B5 0.41mg 0.437mg 1%
Vitamin B6 0.066mg 0.073mg 1%
Protein per 100 calories 5.7g 10g N/A
Calories per 10 g protein 177kcal 97kcal N/A
Weight per 100 calories 25g 400g N/A
Unsaturated / Saturated Fat ratio 0.57 4.3 N/A
Net carbs 3.09g 2.05g N/A
Carbs 3.09g 3.65g 0%
Sugar 0.48g 2.05g N/A
Trans fat 0.917g 0g N/A
Choline 16.5mg 15.3mg 0%
Tryptophan 0.547mg 0%
Threonine 1.044mg 0%
Isoleucine 1.206mg 0%
Leucine 1.939mg 0%
Lysine 1.025mg 0%
Methionine 0.547mg 0%
Phenylalanine 1.074mg 0%
Valine 1.404mg 0%
Histidine 0.547mg 0%
Omega-3 - EPA 0.01g 0g N/A
Omega-3 - DHA 0.001g 0g N/A
Omega-3 - DPA 0.017g 0g N/A
Omega-6 - Eicosadienoic acid 0.007g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Cheese
Cheese
3
23% 33% 3% 37% 4%
Protein: 22.87 g
Fats: 33.31 g
Carbs: 3.09 g
Water: 37.02 g
Other: 3.71 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 +786.4%
Contains more FatsFats +4947%
Contains more OtherOther +165%
Contains more CarbsCarbs +18.1%
Contains more WaterWater +147.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Cheese
Cheese
2
64% 31% 5%
Saturated fat: Sat. Fat 18.867 g
Monounsaturated fat: Mono. Fat 9.246 g
Polyunsaturated fat: Poly. Fat 1.421 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 +18769.4%
Contains more Poly. FatPolyunsaturated fat +345.5%
Contains less Sat. FatSaturated fat -99.5%

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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. Cheese - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173414/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.