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  6. Condensed milk vs. Arugula

Condensed milk vs. Arugula — In-Depth Nutrition Comparison

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The main differences between condensed milk and arugula

  • Condensed milk is richer in phosphorus, selenium, vitamin B2, and vitamin B12, yet arugula is richer in vitamin K, vitamin A, folate, iron, and vitamin C.
  • Daily need coverage for vitamin K for arugula is 90% higher.
  • Arugula contains less saturated fat.
  • Arugula has a lower glycemic index than condensed milk.

Food types used in this article are Milk, canned, condensed, sweetened and Arugula, raw.

Infographic

Condensed milk 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 19% 85% 33% 7.1% 5% 26% 108% 17% 0.78% 81%
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 +77.5%
Contains more ZincZinc +100%
Contains more PhosphorusPhosphorus +386.5%
Contains more SeleniumSelenium +4833.3%
Contains more MagnesiumMagnesium +80.8%
Contains more IronIron +668.4%
Contains more CopperCopper +406.7%
Contains less SodiumSodium -78.7%
Contains more ManganeseManganese +5250%
~equal in Potassium ~369mg

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 8.7% 25% 3.2% 3% 23% 96% 3.9% 45% 12% 55% 1.5% 8.3% 49%
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 DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +104.5%
Contains more Vitamin B2Vitamin B2 +383.7%
Contains more Vitamin B5Vitamin B5 +71.6%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +482.4%
Contains more Vitamin CVitamin C +476.9%
Contains more Vitamin AVitamin A +60.8%
Contains more Vitamin EVitamin E +168.8%
Contains more Vitamin B3Vitamin B3 +45.2%
Contains more Vitamin B6Vitamin B6 +43.1%
Contains more Vitamin KVitamin K +18000%
Contains more FolateFolate +781.8%

All nutrients comparison - raw data values

Nutrient Condensed milk Arugula DV% diff.
Vitamin K 0.6µg 108.6µg 90%
Phosphorus 253mg 52mg 29%
Selenium 14.8µg 0.3µg 26%
Saturated fat 5.486g 0.086g 25%
Vitamin B2 0.416mg 0.086mg 25%
Folate 11µg 97µg 22%
Vitamin B12 0.44µg 0µg 18%
Carbs 54.4g 3.65g 17%
Iron 0.19mg 1.46mg 16%
Calories 321kcal 25kcal 15%
Manganese 0.006mg 0.321mg 14%
Vitamin C 2.6mg 15mg 14%
Choline 89.1mg 15.3mg 13%
Fats 8.7g 0.66g 12%
Calcium 284mg 160mg 12%
Protein 7.91g 2.58g 11%
Cholesterol 34mg 0mg 11%
Copper 0.015mg 0.076mg 7%
Monounsaturated fat 2.427g 0.049g 6%
Vitamin B5 0.75mg 0.437mg 6%
Fiber 0g 1.6g 6%
Vitamin A 74µg 119µg 5%
Magnesium 26mg 47mg 5%
Vitamin B1 0.09mg 0.044mg 4%
Sodium 127mg 27mg 4%
Zinc 0.94mg 0.47mg 4%
Vitamin E 0.16mg 0.43mg 2%
Vitamin B6 0.051mg 0.073mg 2%
Vitamin D 0.2µg 0µg 1%
Vitamin D 6IU 0IU 1%
Vitamin B3 0.21mg 0.305mg 1%
Net carbs 54.4g 2.05g N/A
Potassium 371mg 369mg 0%
Sugar 54.4g 2.05g N/A
Polyunsaturated fat 0.337g 0.319g 0%
Tryptophan 0.112mg 0%
Threonine 0.357mg 0%
Isoleucine 0.479mg 0%
Leucine 0.775mg 0%
Lysine 0.627mg 0%
Methionine 0.198mg 0%
Phenylalanine 0.382mg 0%
Valine 0.529mg 0%
Histidine 0.214mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
8% 9% 54% 27% 2%
Protein: 7.91 g
Fats: 8.7 g
Carbs: 54.4 g
Water: 27.16 g
Other: 1.83 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 +206.6%
Contains more FatsFats +1218.2%
Contains more CarbsCarbs +1390.4%
Contains more OtherOther +30.7%
Contains more WaterWater +237.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
66% 29% 4%
Saturated fat: Sat. Fat 5.486 g
Monounsaturated fat: Mono. Fat 2.427 g
Polyunsaturated fat: Poly. Fat 0.337 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 +4853.1%
Contains less Sat. FatSaturated fat -98.4%
~equal in Polyunsaturated fat ~0.319g

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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. Condensed milk - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171275/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.