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Potato chips vs. Arugula — In-Depth Nutrition Comparison

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Significant differences between potato chips and arugula

  • Potato chips have more vitamin E, vitamin B6, potassium, copper, vitamin B3, vitamin C, and phosphorus; however, arugula is richer in vitamin K and vitamin A.
  • Arugula covers your daily vitamin K needs 72% more than potato chips.
  • Arugula has 127 times less saturated fat than potato chips. Potato chips have 10.96g of saturated fat, while arugula has 0.086g.
  • Potato chips have a higher glycemic index. The glycemic index of potato chips is 56, while the glycemic index of arugula is 32.

Specific food types used in this comparison are Snacks, potato chips, plain, unsalted and Arugula, raw.

Infographic

Potato chips 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 48% 7.2% 113% 61% 102% 30% 71% 1% 57% 44%
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 MagnesiumMagnesium +42.6%
Contains more PotassiumPotassium +245.5%
Contains more IronIron +11.6%
Contains more CopperCopper +302.6%
Contains more ZincZinc +131.9%
Contains more PhosphorusPhosphorus +217.3%
Contains less SodiumSodium -70.4%
Contains more ManganeseManganese +37.1%
Contains more SeleniumSelenium +2600%
Contains more CalciumCalcium +566.7%

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 104% 0% 182% 0% 42% 45% 72% 24% 152% 0% 55% 34% 20%
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 CVitamin C +107.3%
Contains more Vitamin EVitamin E +2018.6%
Contains more Vitamin B1Vitamin B1 +279.5%
Contains more Vitamin B2Vitamin B2 +129.1%
Contains more Vitamin B3Vitamin B3 +1154.8%
Contains more Vitamin B6Vitamin B6 +804.1%
Contains more CholineCholine +145.1%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin KVitamin K +391.4%
Contains more FolateFolate +115.6%
~equal in Vitamin D ~0µg
~equal in Vitamin B5 ~0.437mg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
7% 35% 53% 2% 4%
Protein: 7 g
Fats: 34.6 g
Carbs: 52.9 g
Water: 1.9 g
Other: 3.6 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 +171.3%
Contains more FatsFats +5142.4%
Contains more CarbsCarbs +1349.3%
Contains more OtherOther +157.1%
Contains more WaterWater +4726.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
33% 30% 37%
Saturated fat: Sat. Fat 10.96 g
Monounsaturated fat: Mono. Fat 9.84 g
Polyunsaturated fat: Poly. Fat 12.17 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 +19981.6%
Contains more Poly. FatPolyunsaturated fat +3715%
Contains less Sat. FatSaturated fat -99.2%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Potato chips Arugula
Lower in Sugar ok
Lower in Sodium ok
Rich in minerals ok
Lower in Saturated fat ok
Lower in Glycemic Index ok
Lower in price ok
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Potato chips Arugula DV% diff.
Polyunsaturated fat 12.17g 0.319g 79%
Vitamin K 22.1µg 108.6µg 72%
Vitamin E 9.11mg 0.43mg 58%
Fats 34.6g 0.66g 52%
Saturated fat 10.96g 0.086g 49%
Vitamin B6 0.66mg 0.073mg 45%
Potassium 1275mg 369mg 27%
Calories 536kcal 25kcal 26%
Copper 0.306mg 0.076mg 26%
Monounsaturated fat 9.84g 0.049g 24%
Vitamin B3 3.827mg 0.305mg 22%
Histidine 153mg 22%
Vitamin C 31.1mg 15mg 18%
Phosphorus 165mg 52mg 16%
Carbs 52.9g 3.65g 16%
Selenium 8.1µg 0.3µg 14%
Calcium 24mg 160mg 14%
Fiber 4.8g 1.6g 13%
Folate 45µg 97µg 13%
Vitamin A 0µg 119µg 13%
Vitamin B1 0.167mg 0.044mg 10%
Vitamin B2 0.197mg 0.086mg 9%
Protein 7g 2.58g 9%
Zinc 1.09mg 0.47mg 6%
Manganese 0.44mg 0.321mg 5%
Magnesium 67mg 47mg 5%
Choline 37.5mg 15.3mg 4%
Iron 1.63mg 1.46mg 2%
Vitamin B5 0.402mg 0.437mg 1%
Sodium 8mg 27mg 1%
Net carbs 48.1g 2.05g N/A
Sugar 0.22g 2.05g N/A
Tryptophan 0.108mg 0%
Threonine 0.253mg 0%
Isoleucine 0.283mg 0%
Leucine 0.419mg 0%
Lysine 0.424mg 0%
Methionine 0.11mg 0%
Phenylalanine 0.31mg 0%
Valine 0.392mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Potato chips Arugula
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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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
56%
Potato chips
41%
Arugula
Minerals Daily Need Coverage Score
53%
Potato chips
28%
Arugula

Comparison summary

Which food is lower in Sugar?
Potato chips
Potato chips is lower in Sugar (difference - 1.83g)
Which food contains less Sodium?
Potato chips
Potato chips contains less Sodium (difference - 19mg)
Which food is richer in minerals?
Potato chips
Potato chips is relatively richer in minerals
Which food is lower in Saturated fat?
Arugula
Arugula is lower in Saturated fat (difference - 10.874g)
Which food is lower in glycemic index?
Arugula
Arugula is lower in glycemic index (difference - 24)
Which food is cheaper?
Arugula
Arugula is cheaper (difference - $1.6)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Potato chips - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170649/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.