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White bread vs. Arugula — In-Depth Nutrition Comparison

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How are white bread and arugula different?

  • White bread has more vitamin B1, selenium, vitamin B3, iron, vitamin B2, and manganese; however, arugula is richer in vitamin K, vitamin A, and vitamin C.
  • Arugula covers your daily need for vitamin K, 90% more than white bread.
  • White bread has 73 times more selenium than arugula. White bread has 22µg of selenium, while arugula has 0.3µg.
  • Arugula contains less sodium.
  • White bread has a higher glycemic index. The glycemic index of white bread is 73, while the glycemic index of arugula is 32.

Bread, white, commercially prepared (includes soft bread crumbs) and Arugula, raw types were used in this article.

Infographic

White bread 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 16% 43% 11% 135% 34% 20% 42% 64% 70% 120%
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 +147.3%
Contains more CopperCopper +32.9%
Contains more ZincZinc +57.4%
Contains more PhosphorusPhosphorus +88.5%
Contains more ManganeseManganese +67%
Contains more SeleniumSelenium +7233.3%
Contains more MagnesiumMagnesium +104.3%
Contains more CalciumCalcium +11.1%
Contains more PotassiumPotassium +192.9%
Contains less SodiumSodium -94.5%

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% 4.4% 0% 133% 56% 90% 32% 20% 0% 0.5% 83% 8%
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 B1Vitamin B1 +1111.4%
Contains more Vitamin B2Vitamin B2 +182.6%
Contains more Vitamin B3Vitamin B3 +1467.2%
Contains more Vitamin B5Vitamin B5 +22.7%
Contains more Vitamin B6Vitamin B6 +19.2%
Contains more FolateFolate +14.4%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +95.5%
Contains more Vitamin KVitamin K +54200%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Choline ~15.3mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
9% 3% 49% 36% 2%
Protein: 8.85 g
Fats: 3.33 g
Carbs: 49.42 g
Water: 36.42 g
Other: 1.98 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 +243%
Contains more FatsFats +404.5%
Contains more CarbsCarbs +1254%
Contains more OtherOther +41.4%
Contains more WaterWater +151.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
24% 21% 55%
Saturated fat: Sat. Fat 0.698 g
Monounsaturated fat: Mono. Fat 0.599 g
Polyunsaturated fat: Poly. Fat 1.602 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 +1122.4%
Contains more Poly. FatPolyunsaturated fat +402.2%
Contains less Sat. FatSaturated fat -87.7%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient White bread Arugula DV% diff.
Vitamin K 0.2µg 108.6µg 90%
Vitamin B1 0.533mg 0.044mg 41%
Selenium 22µg 0.3µg 39%
Vitamin B3 4.78mg 0.305mg 28%
Iron 3.61mg 1.46mg 27%
Sodium 490mg 27mg 20%
Vitamin C 0mg 15mg 17%
Starch 37.17g 15%
Carbs 49.42g 3.65g 15%
Protein 8.85g 2.58g 13%
Vitamin A 0µg 119µg 13%
Vitamin B2 0.243mg 0.086mg 12%
Calories 266kcal 25kcal 12%
Manganese 0.536mg 0.321mg 9%
Polyunsaturated fat 1.602g 0.319g 9%
Phosphorus 98mg 52mg 7%
Potassium 126mg 369mg 7%
Magnesium 23mg 47mg 6%
Fiber 2.7g 1.6g 4%
Fats 3.33g 0.66g 4%
Folate 111µg 97µg 4%
Saturated fat 0.698g 0.086g 3%
Copper 0.101mg 0.076mg 3%
Fructose 2.43g 3%
Zinc 0.74mg 0.47mg 2%
Calcium 144mg 160mg 2%
Vitamin B5 0.536mg 0.437mg 2%
Monounsaturated fat 0.599g 0.049g 1%
Vitamin E 0.22mg 0.43mg 1%
Vitamin B6 0.087mg 0.073mg 1%
Net carbs 46.72g 2.05g N/A
Sugar 5.67g 2.05g N/A
Trans fat 0.027g 0g N/A
Choline 14.6mg 15.3mg 0%
Omega-3 - EPA 0.001g 0g N/A
Omega-3 - ALA 0.166g N/A
Omega-6 - Eicosadienoic acid 0.002g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
White bread 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
33%
White bread
41%
Arugula
Minerals Daily Need Coverage Score
56%
White bread
28%
Arugula

Comparison summary

Which food is richer in minerals?
White bread
White bread is relatively richer in minerals
Which food is cheaper?
White bread
White bread is cheaper (difference - $0.4)
Which food is lower in Sugar?
Arugula
Arugula is lower in Sugar (difference - 3.62g)
Which food contains less Sodium?
Arugula
Arugula contains less Sodium (difference - 463mg)
Which food is lower in Saturated fat?
Arugula
Arugula is lower in Saturated fat (difference - 0.612g)
Which food is lower in glycemic index?
Arugula
Arugula is lower in glycemic index (difference - 41)
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. White bread - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174924/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.