Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up
  1. Home
  2. Foods
  3. Fruits
  4. Dried fruit
  5. Compare
  6. Dried fruit vs. Arugula

Dried fruit vs. Arugula — In-Depth Nutrition Comparison

Compare

Differences between dried fruit and arugula

  • Dried fruit has more copper, vitamin E, vitamin A, potassium, fiber, iron, and vitamin B3, while arugula has more vitamin K, folate, and vitamin C.
  • Arugula's daily need coverage for vitamin K is 88% higher.
  • Arugula contains 10 times less vitamin E than dried fruit. Dried fruit contains 4.33mg of vitamin E, while arugula contains 0.43mg.

The food types used in this comparison are Apricots, dried, sulfured, uncooked and Arugula, raw.

Infographic

Dried fruit 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 23% 17% 103% 100% 114% 11% 30% 1.3% 31% 12%
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 PotassiumPotassium +214.9%
Contains more IronIron +82.2%
Contains more CopperCopper +351.3%
Contains more PhosphorusPhosphorus +36.5%
Contains less SodiumSodium -63%
Contains more SeleniumSelenium +633.3%
Contains more MagnesiumMagnesium +46.9%
Contains more CalciumCalcium +190.9%
Contains more ZincZinc +20.5%
Contains more ManganeseManganese +36.6%

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 3.3% 60% 87% 0% 3.8% 17% 49% 31% 33% 0% 7.8% 7.5% 7.6%
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 AVitamin A +51.3%
Contains more Vitamin EVitamin E +907%
Contains more Vitamin B3Vitamin B3 +748.9%
Contains more Vitamin B5Vitamin B5 +18.1%
Contains more Vitamin B6Vitamin B6 +95.9%
Contains more Vitamin CVitamin C +1400%
Contains more Vitamin B1Vitamin B1 +193.3%
Contains more Vitamin B2Vitamin B2 +16.2%
Contains more Vitamin KVitamin K +3403.2%
Contains more FolateFolate +870%
Contains more CholineCholine +10.1%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Dried fruit Arugula DV% diff.
Vitamin K 3.1µg 108.6µg 88%
Copper 0.343mg 0.076mg 30%
Vitamin E 4.33mg 0.43mg 26%
Fiber 7.3g 1.6g 23%
Potassium 1162mg 369mg 23%
Folate 10µg 97µg 22%
Carbs 62.64g 3.65g 20%
Fructose 12.47g 16%
Vitamin C 1mg 15mg 16%
Iron 2.66mg 1.46mg 15%
Vitamin B3 2.589mg 0.305mg 14%
Calories 241kcal 25kcal 11%
Calcium 55mg 160mg 11%
Vitamin A 180µg 119µg 7%
Vitamin B6 0.143mg 0.073mg 5%
Manganese 0.235mg 0.321mg 4%
Magnesium 32mg 47mg 4%
Phosphorus 71mg 52mg 3%
Selenium 2.2µg 0.3µg 3%
Vitamin B1 0.015mg 0.044mg 2%
Polyunsaturated fat 0.074g 0.319g 2%
Protein 3.39g 2.58g 2%
Vitamin B5 0.516mg 0.437mg 2%
Zinc 0.39mg 0.47mg 1%
Sodium 10mg 27mg 1%
Vitamin B2 0.074mg 0.086mg 1%
Fats 0.51g 0.66g 0%
Net carbs 55.34g 2.05g N/A
Sugar 53.44g 2.05g N/A
Starch 0.35g 0%
Choline 13.9mg 15.3mg 0%
Saturated fat 0.017g 0.086g 0%
Monounsaturated fat 0.074g 0.049g 0%
Tryptophan 0.016mg 0%
Threonine 0.073mg 0%
Isoleucine 0.063mg 0%
Leucine 0.105mg 0%
Lysine 0.083mg 0%
Methionine 0.015mg 0%
Phenylalanine 0.062mg 0%
Valine 0.078mg 0%
Histidine 0.047mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
3% 63% 31% 3%
Protein: 3.39 g
Fats: 0.51 g
Carbs: 62.64 g
Water: 30.89 g
Other: 2.57 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 +31.4%
Contains more CarbsCarbs +1616.2%
Contains more OtherOther +83.6%
Contains more FatsFats +29.4%
Contains more WaterWater +196.9%

Fat Type Comparison

Fat type breakdown side-by-side comparison
10% 45% 45%
Saturated fat: Sat. Fat 0.017 g
Monounsaturated fat: Mono. Fat 0.074 g
Polyunsaturated fat: Poly. Fat 0.074 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 less Sat. FatSaturated fat -80.2%
Contains more Mono. FatMonounsaturated fat +51%
Contains more Poly. FatPolyunsaturated fat +331.1%

People also compare

Dried fruit
Dried fruit vs Dates
Dates
Dried fruit
Dried fruit vs Prunes
Prunes
Dried fruit
Dried fruit vs Raisin
Raisin
Arugula
Arugula vs Vegetable
Vegetable
Arugula
Arugula vs Basil
Basil
Arugula
Arugula vs Spinach raw
Spinach raw

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. Dried fruit - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173941/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.