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  6. Graham cracker vs. Arugula

Graham cracker vs. Arugula — In-Depth Nutrition Comparison

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Important differences between graham cracker and arugula

  • Graham cracker has more manganese, iron, vitamin B3, phosphorus, vitamin B1, and vitamin B2; however, arugula has more vitamin K, vitamin A, and vitamin C.
  • Arugula's daily need coverage for vitamin K is 79% more.
  • Graham cracker has 17 times more sodium than arugula. Graham cracker has 459mg of sodium, while arugula has 27mg.
  • Graham cracker has a higher glycemic index than arugula.

The food varieties used in the comparison are Cookies, graham crackers, plain or honey (includes cinnamon) and Arugula, raw.

Infographic

Graham cracker 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 29% 23% 15% 142% 57% 26% 79% 60% 133% 34%
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 IronIron +158.9%
Contains more CopperCopper +123.7%
Contains more ZincZinc +104.3%
Contains more PhosphorusPhosphorus +255.8%
Contains more ManganeseManganese +217.4%
Contains more SeleniumSelenium +2000%
Contains more MagnesiumMagnesium +17.5%
Contains more CalciumCalcium +107.8%
Contains more PotassiumPotassium +117.1%
Contains less SodiumSodium -94.1%

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.
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 0% 0% 30% 0% 66% 73% 83% 25% 36% 0% 36% 68% 3.2%
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 EVitamin E +251.2%
Contains more Vitamin B1Vitamin B1 +502.3%
Contains more Vitamin B2Vitamin B2 +268.6%
Contains more Vitamin B3Vitamin B3 +1355.4%
Contains more Vitamin B6Vitamin B6 +113.7%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin KVitamin K +659.4%
Contains more CholineCholine +159.3%
~equal in Vitamin D ~0µg
~equal in Vitamin B5 ~0.437mg
~equal in Vitamin B12 ~0µg
~equal in Folate ~97µg

All nutrients comparison - raw data values

Nutrient Graham cracker Arugula DV% diff.
Vitamin K 14.3µg 108.6µg 79%
Polyunsaturated fat 5.388g 0.319g 34%
Manganese 1.019mg 0.321mg 30%
Iron 3.78mg 1.46mg 29%
Vitamin B3 4.439mg 0.305mg 26%
Carbs 77.66g 3.65g 25%
Calories 430kcal 25kcal 20%
Phosphorus 185mg 52mg 19%
Starch 46.56g 19%
Sodium 459mg 27mg 19%
Vitamin B2 0.317mg 0.086mg 18%
Vitamin B1 0.265mg 0.044mg 18%
Vitamin C 0mg 15mg 17%
Fats 10.6g 0.66g 15%
Vitamin A 0µg 119µg 13%
Selenium 6.3µg 0.3µg 11%
Copper 0.17mg 0.076mg 10%
Protein 6.69g 2.58g 8%
Calcium 77mg 160mg 8%
Vitamin E 1.51mg 0.43mg 7%
Fiber 3.4g 1.6g 7%
Saturated fat 1.633g 0.086g 7%
Potassium 170mg 369mg 6%
Vitamin B6 0.156mg 0.073mg 6%
Monounsaturated fat 2.509g 0.049g 6%
Zinc 0.96mg 0.47mg 4%
Folate 91µg 97µg 2%
Choline 5.9mg 15.3mg 2%
Magnesium 40mg 47mg 2%
Fructose 0.99g 1%
Net carbs 74.26g 2.05g N/A
Sugar 24.85g 2.05g N/A
Vitamin B5 0.42mg 0.437mg 0%
Trans fat 0.055g 0g N/A
Omega-3 - ALA 0.599g N/A
Omega-6 - Gamma-linoleic acid 0.024g N/A
Omega-6 - Eicosadienoic acid 0.004g N/A
Omega-6 - Linoleic acid 4.735g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
7% 11% 78% 3%
Protein: 6.69 g
Fats: 10.6 g
Carbs: 77.66 g
Water: 3.39 g
Other: 1.66 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 +159.3%
Contains more FatsFats +1506.1%
Contains more CarbsCarbs +2027.7%
Contains more OtherOther +18.6%
Contains more WaterWater +2605.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
17% 26% 57%
Saturated fat: Sat. Fat 1.633 g
Monounsaturated fat: Mono. Fat 2.509 g
Polyunsaturated fat: Poly. Fat 5.388 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 +5020.4%
Contains more Poly. FatPolyunsaturated fat +1589%
Contains less Sat. FatSaturated fat -94.7%

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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. Graham cracker - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174957/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.