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Fish sandwich vs. Arugula — In-Depth Nutrition Comparison

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The main differences between fish sandwiches and arugula

  • Fish sandwiches are richer in selenium, vitamin B12, and vitamin B1, yet arugula is richer in vitamin K, vitamin A, vitamin C, folate, and calcium.
  • Daily need coverage for vitamin K for arugula is 79% higher.
  • Arugula contains less cholesterol.
  • Arugula has a lower glycemic index than fish sandwiches.

Food types used in this article are Fast foods, fish sandwich, with tartar sauce and Arugula, raw.

Infographic

Fish sandwich vs Arugula 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 18% 11% 18% 56% 25% 13% 50% 79% 34% 98%
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 PhosphorusPhosphorus +123.1%
Contains more SeleniumSelenium +5900%
Contains more MagnesiumMagnesium +88%
Contains more CalciumCalcium +332.4%
Contains more PotassiumPotassium +79.1%
Contains less SodiumSodium -95.5%
Contains more ManganeseManganese +21.6%
~equal in Iron ~1.46mg
~equal in Copper ~0.076mg
~equal in Zinc ~0.47mg

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 6% 2% 11% 3% 53% 32% 40% 22% 16% 85% 34% 35% 16%
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 +27.9%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +377.3%
Contains more Vitamin B2Vitamin B2 +62.8%
Contains more Vitamin B3Vitamin B3 +604.9%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +88.9%
Contains more Vitamin CVitamin C +733.3%
Contains more Vitamin AVitamin A +1883.3%
Contains more Vitamin B5Vitamin B5 +18.1%
Contains more Vitamin KVitamin K +698.5%
Contains more FolateFolate +110.9%
~equal in Vitamin B6 ~0.073mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
10% 12% 27% 48% 2%
Protein: 10.29 g
Fats: 12.45 g
Carbs: 26.69 g
Water: 48.44 g
Other: 2.13 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 +298.8%
Contains more FatsFats +1786.4%
Contains more CarbsCarbs +631.2%
Contains more OtherOther +52.1%
Contains more WaterWater +89.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
18% 24% 58%
Saturated fat: Sat. Fat 1.949 g
Monounsaturated fat: Mono. Fat 2.595 g
Polyunsaturated fat: Poly. Fat 6.257 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 +5195.9%
Contains more Poly. FatPolyunsaturated fat +1861.4%
Contains less Sat. FatSaturated fat -95.6%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Fish sandwich Arugula DV% diff.
Vitamin K 13.6µg 108.6µg 79%
Polyunsaturated fat 6.257g 0.319g 40%
Selenium 18µg 0.3µg 32%
Vitamin B12 0.68µg 0µg 28%
Sodium 602mg 27mg 25%
Fats 12.45g 0.66g 18%
Vitamin C 1.8mg 15mg 15%
Protein 10.29g 2.58g 15%
Vitamin B1 0.21mg 0.044mg 14%
Folate 46µg 97µg 13%
Vitamin A 6µg 119µg 13%
Vitamin B3 2.15mg 0.305mg 12%
Calories 257kcal 25kcal 12%
Calcium 37mg 160mg 12%
Cholesterol 35mg 0mg 12%
Phosphorus 116mg 52mg 9%
Saturated fat 1.949g 0.086g 8%
Carbs 26.69g 3.65g 8%
Monounsaturated fat 2.595g 0.049g 6%
Magnesium 25mg 47mg 5%
Potassium 206mg 369mg 5%
Vitamin B2 0.14mg 0.086mg 4%
Fructose 1.47g 2%
Choline 28.9mg 15.3mg 2%
Fiber 1g 1.6g 2%
Manganese 0.264mg 0.321mg 2%
Vitamin E 0.55mg 0.43mg 1%
Vitamin B5 0.37mg 0.437mg 1%
Vitamin D 9IU 0IU 1%
Iron 1.5mg 1.46mg 1%
Vitamin D 0.2µg 0µg 1%
Net carbs 25.69g 2.05g N/A
Sugar 3.53g 2.05g N/A
Copper 0.075mg 0.076mg 0%
Zinc 0.49mg 0.47mg 0%
Vitamin B6 0.07mg 0.073mg 0%
Trans fat 0.08g 0g N/A
Omega-3 - EPA 0.029g 0g N/A
Omega-3 - DHA 0.064g 0g N/A
Omega-3 - ALA 0.489g N/A
Omega-3 - DPA 0.003g 0g N/A
Omega-3 - Eicosatrienoic acid 0.001g N/A
Omega-6 - Gamma-linoleic acid 0.023g N/A
Omega-6 - Dihomo-gamma-linoleic acid 0.002g N/A
Omega-6 - Eicosadienoic acid 0.005g N/A
Omega-6 - Linoleic acid 5.561g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Fish sandwich 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
27%
Fish sandwich
41%
Arugula
Minerals Daily Need Coverage Score
40%
Fish sandwich
28%
Arugula

Comparison summary

Which food is cheaper?
Fish sandwich
Fish sandwich is cheaper (difference - $0.4)
Which food is lower in Cholesterol?
Arugula
Arugula is lower in Cholesterol (difference - 35mg)
Which food is lower in Sugar?
Arugula
Arugula is lower in Sugar (difference - 1.48g)
Which food contains less Sodium?
Arugula
Arugula contains less Sodium (difference - 575mg)
Which food is lower in Saturated fat?
Arugula
Arugula is lower in Saturated fat (difference - 1.863g)
Which food is lower in glycemic index?
Arugula
Arugula is lower in glycemic index (difference - 24)
Which food is richer in minerals?
?
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.
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. Fish sandwich - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170296/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.