Crouton vs. Arugula — In-Depth Nutrition Comparison
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Differences between crouton and arugula
- Crouton has more selenium, vitamin B1, iron, vitamin B3, vitamin B2, fiber, and copper, while arugula has more vitamin A and vitamin C.
- Crouton's daily need coverage for selenium is 68% higher.
- Arugula contains 26 times less sodium than crouton. Crouton contains 698mg of sodium, while arugula contains 27mg.
- Arugula has a lower glycemic index. The glycemic index of arugula is 32, while the glycemic index of crouton is 72.
The food types used in this comparison are Croutons, plain and Arugula, raw.
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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 IronIron | +179.5% |
| Contains more CopperCopper | +114.5% |
| Contains more ZincZinc | +89.4% |
| Contains more PhosphorusPhosphorus | +121.2% |
| Contains more ManganeseManganese | +55.8% |
| Contains more SeleniumSelenium | +12400% |
| Contains more MagnesiumMagnesium | +51.6% |
| Contains more CalciumCalcium | +110.5% |
| Contains more PotassiumPotassium | +197.6% |
| Contains less SodiumSodium | -96.1% |
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 B1Vitamin B1 | +1315.9% |
| Contains more Vitamin B2Vitamin B2 | +216.3% |
| Contains more Vitamin B3Vitamin B3 | +1683.3% |
| Contains more FolateFolate | +36.1% |
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin B6Vitamin B6 | +180.8% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +361.2% |
| Contains more FatsFats | +900% |
| Contains more CarbsCarbs | +1913.7% |
| Contains more OtherOther | +78.6% |
| Contains more WaterWater | +1567.5% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated fat | +6142.9% |
| Contains more Poly. FatPolyunsaturated fat | +299.1% |
| Contains less Sat. FatSaturated fat | -94.3% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Rich in minerals |
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in Saturated fat |
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| Lower in Glycemic Index |
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| Lower in price |
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| Rich in vitamins |
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| Lower in Cholesterol | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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DV% diff. |
| Vitamin K | 108.6µg | 91% | |
| Selenium | 37.5µg | 0.3µg | 68% |
| Vitamin B1 | 0.623mg | 0.044mg | 48% |
| Iron | 4.08mg | 1.46mg | 33% |
| Vitamin B3 | 5.439mg | 0.305mg | 32% |
| Sodium | 698mg | 27mg | 29% |
| Carbs | 73.5g | 3.65g | 23% |
| Protein | 11.9g | 2.58g | 19% |
| Calories | 407kcal | 25kcal | 19% |
| Vitamin C | 0mg | 15mg | 17% |
| Vitamin B2 | 0.272mg | 0.086mg | 14% |
| Fiber | 5.1g | 1.6g | 14% |
| Vitamin A | 0µg | 119µg | 13% |
| Copper | 0.163mg | 0.076mg | 10% |
| Fats | 6.6g | 0.66g | 9% |
| Phosphorus | 115mg | 52mg | 9% |
| Folate | 132µg | 97µg | 9% |
| Calcium | 76mg | 160mg | 8% |
| Monounsaturated fat | 3.059g | 0.049g | 8% |
| Manganese | 0.5mg | 0.321mg | 8% |
| Potassium | 124mg | 369mg | 7% |
| Polyunsaturated fat | 1.273g | 0.319g | 6% |
| Saturated fat | 1.51g | 0.086g | 6% |
| Vitamin B6 | 0.026mg | 0.073mg | 4% |
| Zinc | 0.89mg | 0.47mg | 4% |
| Magnesium | 31mg | 47mg | 4% |
| Choline | 15.3mg | 3% | |
| Vitamin E | 0.43mg | 3% | |
| Net carbs | 68.4g | 2.05g | N/A |
| Sugar | 2.05g | N/A | |
| Vitamin B5 | 0.429mg | 0.437mg | 0% |
| Tryptophan | 0.14mg | 0% | |
| Threonine | 0.337mg | 0% | |
| Isoleucine | 0.456mg | 0% | |
| Leucine | 0.832mg | 0% | |
| Lysine | 0.278mg | 0% | |
| Methionine | 0.211mg | 0% | |
| Phenylalanine | 0.586mg | 0% | |
| Valine | 0.514mg | 0% | |
| Histidine | 0.255mg | 0% |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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
35%
41%
Minerals Daily Need Coverage Score
70%
28%
Comparison summary
Which food is richer in minerals?
Crouton is relatively richer in minerals
Which food is lower in Sugar?
Crouton is lower in Sugar (difference - 2.05g)
Which food contains less Sodium?
Arugula contains less Sodium (difference - 671mg)
Which food is lower in Saturated fat?
Arugula is lower in Saturated fat (difference - 1.424g)
Which food is lower in glycemic index?
Arugula is lower in glycemic index (difference - 40)
Which food is cheaper?
Arugula is cheaper (difference - $1.1)
Which food is richer in vitamins?
Arugula is relatively richer in vitamins
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)