Porridge vs. Arugula — In-Depth Nutrition Comparison
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Important differences between porridge and arugula
- Porridge has more iron; however, arugula has more vitamin K, vitamin A, folate, vitamin C, manganese, potassium, magnesium, vitamin B5, and calcium.
- Arugula's daily need coverage for vitamin K is 90% more.
- Porridge has 3 times more iron than arugula. Porridge has 3.74mg of iron, while arugula has 1.46mg.
- Porridge has a higher glycemic index than arugula.
The food varieties used in the comparison are Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, without salt 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 IronIron | +156.2% |
| Contains less SodiumSodium | -77.8% |
| Contains more SeleniumSelenium | +833.3% |
| Contains more MagnesiumMagnesium | +840% |
| Contains more CalciumCalcium | +83.9% |
| Contains more PotassiumPotassium | +2206.3% |
| Contains more CopperCopper | +90% |
| Contains more ZincZinc | +261.5% |
| Contains more PhosphorusPhosphorus | +246.7% |
| Contains more ManganeseManganese | +∞% |
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 | +25% |
| Contains more Vitamin B3Vitamin B3 | +70.5% |
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin EVitamin E | +2050% |
| Contains more Vitamin B2Vitamin B2 | +244% |
| Contains more Vitamin B5Vitamin B5 | +515.5% |
| Contains more Vitamin B6Vitamin B6 | +461.5% |
| Contains more Vitamin KVitamin K | +108500% |
| Contains more FolateFolate | +708.3% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more CarbsCarbs | +188.2% |
| Contains more ProteinProtein | +79.2% |
| Contains more FatsFats | +214.3% |
| Contains more OtherOther | +536.4% |
~equal in
Water
~91.71g
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -61.6% |
| Contains more Mono. FatMonounsaturated fat | +75% |
| Contains more Poly. FatPolyunsaturated fat | +179.8% |
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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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in Saturated fat |
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| Lower in price |
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| Lower in Glycemic Index |
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| Rich in minerals |
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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 | 0.1µg | 108.6µg | 90% |
| Iron | 3.74mg | 1.46mg | 29% |
| Folate | 12µg | 97µg | 21% |
| Vitamin C | 0mg | 15mg | 17% |
| Manganese | 0mg | 0.321mg | 14% |
| Vitamin A | 0µg | 119µg | 13% |
| Magnesium | 5mg | 47mg | 10% |
| Potassium | 16mg | 369mg | 10% |
| Calcium | 87mg | 160mg | 7% |
| Vitamin B5 | 0.071mg | 0.437mg | 7% |
| Vitamin B6 | 0.013mg | 0.073mg | 5% |
| Phosphorus | 15mg | 52mg | 5% |
| Vitamin B2 | 0.025mg | 0.086mg | 5% |
| Selenium | 2.8µg | 0.3µg | 5% |
| Fiber | 0.5g | 1.6g | 4% |
| Copper | 0.04mg | 0.076mg | 4% |
| Zinc | 0.13mg | 0.47mg | 3% |
| Vitamin E | 0.02mg | 0.43mg | 3% |
| Choline | 15.3mg | 3% | |
| Carbs | 10.52g | 3.65g | 2% |
| Protein | 1.44g | 2.58g | 2% |
| Polyunsaturated fat | 0.114g | 0.319g | 1% |
| Calories | 50kcal | 25kcal | 1% |
| Vitamin B1 | 0.055mg | 0.044mg | 1% |
| Vitamin B3 | 0.52mg | 0.305mg | 1% |
| Sodium | 6mg | 27mg | 1% |
| Fats | 0.21g | 0.66g | 1% |
| Net carbs | 10.02g | 2.05g | N/A |
| Sugar | 0.03g | 2.05g | N/A |
| Saturated fat | 0.033g | 0.086g | 0% |
| Monounsaturated fat | 0.028g | 0.049g | 0% |
| Tryptophan | 0.02mg | 0% | |
| Threonine | 0.045mg | 0% | |
| Isoleucine | 0.063mg | 0% | |
| Leucine | 0.11mg | 0% | |
| Lysine | 0.037mg | 0% | |
| Methionine | 0.027mg | 0% | |
| Phenylalanine | 0.078mg | 0% | |
| Valine | 0.07mg | 0% | |
| Histidine | 0.033mg | 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
4%
41%
Minerals Daily Need Coverage Score
21%
28%
Comparison summary
Which food is lower in Sugar?
Porridge is lower in Sugar (difference - 2.02g)
Which food contains less Sodium?
Porridge contains less Sodium (difference - 21mg)
Which food is lower in Saturated fat?
Porridge is lower in Saturated fat (difference - 0.053g)
Which food is cheaper?
Porridge is cheaper (difference - $0.4)
Which food is lower in glycemic index?
Arugula is lower in glycemic index (difference - 34)
Which food is richer in minerals?
Arugula is relatively richer in minerals
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)