Egg white vs. Arugula — In-Depth Nutrition Comparison
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Summary of differences between egg whites and arugula
- Egg whites have more selenium and vitamin B2; however, arugula is higher in vitamin K, vitamin A, folate, iron, vitamin C, calcium, manganese, and magnesium.
- Arugula covers your daily need for vitamin K, 91% more than egg whites.
- Egg whites have 67 times more selenium than arugula. While egg whites have 20µg of selenium, arugula has only 0.3µg.
- The glycemic index of arugula is higher.
These are the specific foods used in this comparison Egg, white, raw, fresh and Arugula, raw.
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.
| Contains more SeleniumSelenium | +6566.7% |
| Contains more MagnesiumMagnesium | +327.3% |
| Contains more CalciumCalcium | +2185.7% |
| Contains more PotassiumPotassium | +126.4% |
| Contains more IronIron | +1725% |
| Contains more CopperCopper | +230.4% |
| Contains more ZincZinc | +1466.7% |
| Contains more PhosphorusPhosphorus | +246.7% |
| Contains less SodiumSodium | -83.7% |
| Contains more ManganeseManganese | +2818.2% |
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 B2Vitamin B2 | +410.5% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin EVitamin E | +∞% |
| Contains more Vitamin B1Vitamin B1 | +1000% |
| Contains more Vitamin B3Vitamin B3 | +190.5% |
| Contains more Vitamin B5Vitamin B5 | +130% |
| Contains more Vitamin B6Vitamin B6 | +1360% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more FolateFolate | +2325% |
| Contains more CholineCholine | +1290.9% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin K | 0µg | 108.6µg | 91% |
| Selenium | 20µg | 0.3µg | 36% |
| Vitamin B2 | 0.439mg | 0.086mg | 27% |
| Folate | 4µg | 97µg | 23% |
| Protein | 10.9g | 2.58g | 17% |
| Vitamin C | 0mg | 15mg | 17% |
| Iron | 0.08mg | 1.46mg | 17% |
| Calcium | 7mg | 160mg | 15% |
| Manganese | 0.011mg | 0.321mg | 13% |
| Vitamin A | 0µg | 119µg | 13% |
| Magnesium | 11mg | 47mg | 9% |
| Sodium | 166mg | 27mg | 6% |
| Copper | 0.023mg | 0.076mg | 6% |
| Fiber | 0g | 1.6g | 6% |
| Potassium | 163mg | 369mg | 6% |
| Phosphorus | 15mg | 52mg | 5% |
| Vitamin B6 | 0.005mg | 0.073mg | 5% |
| Vitamin B5 | 0.19mg | 0.437mg | 5% |
| Zinc | 0.03mg | 0.47mg | 4% |
| Vitamin B12 | 0.09µg | 0µg | 4% |
| Vitamin E | 0mg | 0.43mg | 3% |
| Choline | 1.1mg | 15.3mg | 3% |
| Vitamin B1 | 0.004mg | 0.044mg | 3% |
| Polyunsaturated fat | 0g | 0.319g | 2% |
| Calories | 52kcal | 25kcal | 1% |
| Vitamin B3 | 0.105mg | 0.305mg | 1% |
| Carbs | 0.73g | 3.65g | 1% |
| Fats | 0.17g | 0.66g | 1% |
| Net carbs | 0.73g | 2.05g | N/A |
| Sugar | 0.71g | 2.05g | N/A |
| Saturated fat | 0g | 0.086g | 0% |
| Monounsaturated fat | 0g | 0.049g | 0% |
| Tryptophan | 0.125mg | 0% | |
| Threonine | 0.449mg | 0% | |
| Isoleucine | 0.661mg | 0% | |
| Leucine | 1.016mg | 0% | |
| Lysine | 0.806mg | 0% | |
| Methionine | 0.399mg | 0% | |
| Phenylalanine | 0.686mg | 0% | |
| Valine | 0.809mg | 0% | |
| Histidine | 0.29mg | 0% | |
| Fructose | 0.07g | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +322.5% |
| Contains more FatsFats | +288.2% |
| Contains more CarbsCarbs | +400% |
| Contains more OtherOther | +122.2% |
~equal in
Water
~91.71g
