Nutrition Comparison Tool
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Raw Spinach
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Arugula
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Note: Nutrient values are divided into 1 servings.
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Comparison Bar Charts

Calories Comparison


2000 calories = Full Bar. (-- = missing data)
  • Raw Spinach 100 grams (x1) 1% DV 23 calories
  • Arugula 100 grams (x2) 3% DV 50 calories

Fat Comparison


78g = Full Bar. (-- = missing data)
  • Raw Spinach 100 grams (x1) 1% DV 0.39g
  • Arugula 100 grams (x2) 2% DV 1.3g

Carbohydrate Comparison


275g = Full Bar. (-- = missing data)
  • Raw Spinach 100 grams (x1) 1% DV 3.6g
  • Arugula 100 grams (x2) 3% DV 7.3g

Protein Comparison


50g = Full Bar. (-- = missing data)
  • Raw Spinach 100 grams (x1) 6% DV 2.9g
  • Arugula 100 grams (x2) 10% DV 5.2g

Cholesterol Comparison


300mg = Full Bar. (-- = missing data)
  • Raw Spinach 100 grams (x1) 0% DV 0mg
  • Arugula 100 grams (x2) 0% DV 0mg

Saturated Fats Comparison


20g = Full Bar. (-- = missing data)
  • Raw Spinach 100 grams (x1) 0% DV 0.06g
  • Arugula 100 grams (x2) 1% DV 0.17g

Fiber Comparison


28g = Full Bar. (-- = missing data)
  • Raw Spinach 100 grams (x1) 8% DV 2.2g
  • Arugula 100 grams (x2) 11% DV 3.2g

Sugars Comparison


50g = Full Bar. (-- = missing data)
  • Raw Spinach 100 grams (x1) 1% DV 0.42g
  • Arugula 100 grams (x2) 8% DV 4.1g

Iron Comparison


18mg = Full Bar. (-- = missing data)
  • Raw Spinach 100 grams (x1) 15% DV 2.7mg
  • Arugula 100 grams (x2) 16% DV 2.9mg

Calcium Comparison


1300mg = Full Bar. (-- = missing data)
  • Raw Spinach 100 grams (x1) 8% DV 99mg
  • Arugula 100 grams (x2) 25% DV 320mg

Potassium Comparison


4700mg = Full Bar. (-- = missing data)
  • Raw Spinach 100 grams (x1) 12% DV 558mg
  • Arugula 100 grams (x2) 16% DV 738mg
Comparison Table

Table Legend

  1. Raw Spinach
  2. Arugula
155 nutrients
-- = missing data
Macronutrients
Food # 1 2
Weight (g) 100 200
Calories
(%DV)		 23
(1%)		 50
(3%)
Fat (g)
(%DV)		 0.39
(1%)		 1.3
(2%)
Protein (g)
(%DV)		 2.9
(6%)		 5.2
(10%)
Carbohydrate (g)
(%DV)		 3.6
(1%)		 7.3
(3%)
Sugars (g)
(%DV)		 0.42
(1%)		 4.1
(8%)
Fiber (g)
(%DV)		 2.2
(8%)		 3.2
(11%)
Cholesterol (mg)
(%DV)		 0
(0%)		 0
(0%)
Saturated Fats (g)
(%DV)		 0.06
(0%)		 0.17
(1%)
Net-Carbs (g) 1.4
4.1
Trans Fatty Acids (g) 0
0
  Minerals
Food # 1 2
Weight (g) 100 200
Calcium (mg)
(%DV)		 99
(8%)		 320
(25%)
Iron, Fe (mg)
(%DV)		 2.7
(15%)		 2.9
(16%)
Potassium, K (mg)
(%DV)		 558
(12%)		 738
(16%)
Magnesium (mg)
(%DV)		 79
(19%)		 94
(22%)
Phosphorus, P (mg)
(%DV)		 49
(4%)		 104
(8%)
Sodium (mg)
(%DV)		 79
(3%)		 54
(2%)
Zinc, Zn (mg)
(%DV)		 0.53
(5%)		 0.94
(9%)
Copper, Cu (mg)
(%DV)		 0.13
(14%)		 0.15
(17%)
Manganese (mg)
(%DV)		 0.9
(39%)		 0.64
(28%)
Selenium, Se (mcg)
(%DV)		 1
(2%)		 0.6
(1%)
Fluoride, F (mcg)
(%AI)		 --
(--%)		 --
(--%)
Molybdenum (mcg) --
--
Iodine, I (mcg) 6.7
--
Chlorine (mg) --
--
Chromium (mcg) --
--
  Vitamins
Food # 1 2
Weight (g) 100 200
Vitamin A, RAE (mcg)
(%DV)		 469
(52%)		 238
(26%)
Vitamin C (mg)
(%DV)		 28.1
(31%)		 30
(33%)
Thiamin (B1) (mg)
(%DV)		 0.08
(7%)		 0.09
(7%)
Riboflavin (B2) (mg)
(%DV)		 0.19
(15%)		 0.17
(13%)
Niacin (B3) (mg)
(%DV)		 0.72
(5%)		 0.61
(4%)
Vitamin B5 (PA) (mg)
(%DV)		 0.07
(1%)		 0.87
(17%)
Vitamin B6 (mg)
(%DV)		 0.2
(11%)		 0.15
(9%)
Biotin (mcg) --
--
Folate (B9) (mcg)
(%DV)		 194
(49%)		 194
(49%)
Folic acid (mcg)
(%)		 0
(0%)		 0
(0%)
Food Folate (mcg)
(%)		 194
(49%)		 194
(49%)
Folate DFE (mcg)
(%)		 194
(49%)		 194
(49%)
Choline (mg)
(%DV)		 19.3
(4%)		 30.6
(6%)
Vitamin B12 (mcg)
(%DV)		 0
(0%)		 0
(0%)
Retinol (mcg) 0
0
Carotene, beta (mcg)
(%RDA)		 5626
(52%)		 2848
(26%)
Carotene, alpha (mcg)
(%RDA)		 0
(0%)		 0
(0%)
Cryptoxanthin, beta (mcg)
(%RDA)		 0
(0%)		 0
(0%)
Vitamin A, IU (IU) 9377 4746
Lycopene (mcg) 0
0
Lut + Zeaxanthin (mcg) 12198
7110
Vitamin E (mg)
(%DV)		 2
(14%)		 0.86
(6%)
Vitamin D (mcg)
(%DV)		 0
(0%)		 0
(0%)
Vitamin D2 (mcg) --
--
Vitamin D3 (mcg) --
--
Vitamin D (IU)
(%DV)		 0
(0%)		 0
(0%)
Vitamin K (mcg)
(%DV)		 482.9
(402%)		 217.2
(181%)
Vitamin K1 (mcg) --
--
Menaquinone-4 (K2) (mcg) --
--
  Other
Food # 1 2
Weight (g) 100 200
Water (g) 91.4
183.4
Ash (g) 2
3
Alcohol (g) 0
0
Caffeine (mg) 0
0
Theobromine (mg) 0
0
PRAL score -11.92
-15.83
  Carbohydrates
Food # 1 2
Weight (g) 100 200
Soluble Fiber (g) --
--
Insoluble Fiber (g) --
--
Added Sugar (g)
(%DV)		 --
(--%)		 --
(--%)
Sucrose (g) 0.07
--
Glucose (Dextrose) (g) 0.11
--
Fructose (g) 0.15
--
Lactose (g) 0
--
Maltose (g) 0
--
Galactose (g) 0.1
--
Starch (g) --
--
Carbohydrate, other (g) --
--
Total sugar alcohols (g) --
--
  Fats
Food # 1 2
Weight (g) 100 200
Monounsaturated Fats (g) 0.01
0.098
Polyunsaturated Fats (g) 0.165
0.638
Omega 3s (g)
(%AI)		 0.138
(9%)		 0.34
(21%)
Omega 6s (g)
(%AI)		 0.026
(0%)		 0.26
(2%)
Omega 3 to Omega 6 Ratio 5.31
1.31
Omega 6 to Omega 3 Ratio 0.19
0.76
Omega 3s  
alpha-Linolenic Acid (ALA) (g)
(%)		 --
(--%)		 --
(--%)
Eicosapentaenoic Acid (EPA) (g) 0
0
Docosapentaenoic Acid (DPA) (g) 0
0
Docosahexaenoic Acid (DHA) (g) 0
0
n-3-Eicosatrienoic Acid (20:3) (g) --
--
Omega 6s  
Linoleic Acid (n-6-c-c) (g) --
--
gamma-Linolenic Acid (GLA) (g) --
--
c-c-n6-Eicosadienoic Acid (g) --
--
DHG-linolenic acid (DGLA) (g) --
--
Arachidonic acid (AA) (g) --
--
Saturated Fats  
Butyric (4:0) (g) 0
0
Caproic (6:0) (g) 0
0
Caprylic Acid (8:0) (g) 0
0
Capric Acid (10:0) (g) 0
0
Lauric Acid (12:0) (g) 0
0.006
Tridecanoic Acid (13:0) (g) --
--
Myristic Acid (14:0) (g) 0.01
0
Pentadecanoic Acid (15:0) (g) --
--
Palmitic Acid (16:0) (g) 0.049
0.144
Margaric Acid (17:0) (g) --
--
Stearic Acid (18:0) (g) 0.004
0.008
Arachidic Acid (20:0) (g) --
--
Behenic Acid (22:0) (g) --
--
Lignoceric Acid (24:0) (g) --
--
Monounsaturated Fats  
Myristoleic Acid (14:1) (g) --
--
Pentadecenoic Acid (15:1) (g) --
--
Palmitoleic Acid (16:1) (g) 0.005
0.002
cis-Palmitoleic Acid (16:1 cis) (g) --
--
Heptadecenoic Acid (17:1) (g) --
--
Oleic Acid (18:1) (g) 0.005
0.092
c-Oleic Acid (18:1 cis) (g) --
--
c-Vaccenic acid (g) --
--
Gadoleic Acid (20:1) (g) 0
0
Docosenoic Acid (22:1) (g) 0
0
c-Docosenoic Acid (22:1 c) (g) --
--
c-Tetracosenoic Acid (24:1 c) (g) --
--
Polyunsaturated Fats  
Octadecadienoic Acid (18:2) (g) 0.026
0.26
Conjugated Linoleic Acid (CLAs) (g) --
--
Octadecadienoic Acid (mixed) (g) --
--
Octadecatrienoic (undiff) (g) 0.138
0.34
Octadecatrienoic Acid (mixed) (g) --
--
Parinaric Acid (18:4) (g) 0
0
Eicosatrienoic Acid (20:3) (g) --
--
Eicosatetraenoic Acid 20:4 (g) 0
0.004
Heneicosapentaenoic Acid 21:5 (g) --
--
22:4 (g) --
--
Trans Fats  
t-Polyenoic Fats (g) --
--
t-Monoenoic Fats (g) --
--
t-Palmitoleic Acid (16:1 t) (g) --
--
t-Oleic Acid (18:1 t) (g) --
--
t-Docosenoic Acid (22:1 t) (g) --
--
t-Octadecadienoic Acid (18:2 t) (g) --
--
t-t-Octadecadienoic Acid (g) --
--
Phytosterols (Plant Sterols)  
Phytosterols (g) 0.009
--
Stigmasterol (g) --
--
Campesterol (g) --
--
Beta-sitosterol (g) --
--
Amino Acids
Food # 1 2
Weight (g) 100 200
Essential  
Histidine (mg)
(%RDI)		 64
(9%)		 --
(--%)
Isoleucine (mg)
(%RDI)		 147
(11%)		 --
(--%)
Leucine (mg)
(%RDI)		 223
(8%)		 --
(--%)
Lysine (mg)
(%RDI)		 174
(8%)		 --
(--%)
Methionine (mg)
(%RDI)		 53
(7%)		 --
(--%)
Phenylalanine (mg)
(%RDI)		 129
(15%)		 --
(--%)
Threonine (mg)
(%RDI)		 122
(12%)		 --
(--%)
Tryptophan (mg)
(%RDI)		 39
(14%)		 --
(--%)
Valine (mg)
(%RDI)		 161
(9%)		 --
(--%)
Conditional  
Arginine (mg) 162
--
Cystine (mg)
(%RDI)		 35
(12%)		 --
(--%)
Glycine (mg) 134
--
Proline (mg) 112
--
Tyrosine (mg)
(%RDI)		 108
(12%)		 --
(--%)
Non-Essential  
Alanine (mg) 142
--
Aspartic acid (mg) 240
--
Betaine (mg) 103
0.2
Glutamic acid (mg) 343
--
Hydroxyproline (mg) --
--
Serine (mg) 104
--
Data Source
Raw Spinach
USDA Food Data Central Standard Release (Common)Omega-6 data was extrapolated from undifferentiated-Octadecadienoic Acid (18:2) acid.Iodine data is obtained from the USDA Iodine database.
Arugula
USDA Food Data Central Standard Release (Common)Omega-6 data was extrapolated from undifferentiated-Octadecadienoic Acid (18:2) acid.