1 photo
Arugula Salad
Salad
Arugula
Specification & Key Parameters
IŻŻ • EFSA
13 parameter
| Parameter | Value | Parameter | Value |
|---|---|---|---|
|
Preparation time
|
~ |
Number of portions
|
1 |
|
Cena (Walmart)
|
$1.80 |
Cost of one portion
|
$1.80 |
|
Number of ingredients needed for preparation
|
5 |
Total calories
|
461 |
|
Calories per 1 portion
|
461 kcal |
Amount of protein per portion
|
24g |
|
Amount of fat per portion
|
34g |
Amount of carbohydrates per portion
|
15g |
|
Amount of fiber per portion
|
6g |
Glycemic Index (GI)
|
IG 15 |
|
Glycemic Load (GL)
|
GL 1.5 |
Prices calculated for
Walmart
$1.80
/ serving
$1.80
(Number of portions: 1)
Choose grocery chain
Arugula Salad
Specialist Verified
Kcal
461 kcal
Protein
32%
23.6 g
Fat
47%
33.9 g
Carbohydrates
21%
15.3 g
fiber: 5.6 g
IG: 15
Ingredients
Calculate for portions:
B: 1.8g
T: 0.4g
W: 7.2g
40 kcal
B: 15.3g
T: 14.4g
W: 0.9g
194 kcal
B: 1.6g
T: 0.4g
W: 2.2g
19 kcal
B: 4.9g
T: 8.7g
W: 4.9g
118 kcal
B: 0.1g
T: 10g
W: 0g
90 kcal
Loading
PRO Price Comparator & Store Map
Store Prices
Supermarket Chain Price Comparator — Arugula Salad
Compare estimated shopping costs across major supermarket chains, scale portions or weight, and calculate the route to your nearest store.
Cheapest
Aldi
1,64 €
/ 1 portion
Calculate for portions:
Select supermarket chain
Cost of one portion
(
1 portion
)
1,64 €
100 kcal
0,36 €
20 g protein
1,39 €
Unlock the full multi-chain price comparator and interactive store route planner with a PRO subscription.
| Select supermarket chain | 1 portion | 1 portion | 2 portions | 4 portions | Find store on map & calculate route |
|---|---|---|---|---|---|
Aldi
Cheapest
|
1,64 € | 1,64 € | 3,28 € | 6,56 € | |
Lidl
+1%
|
1,66 € | 1,66 € | 3,32 € | 6,64 € | |
Tesco
+10%
|
1,80 € | 1,80 € | 3,60 € | 7,20 € | |
Carrefour
+13%
|
1,85 € | 1,85 € | 3,70 € | 7,40 € | |
SPAR
+16%
|
1,91 € | 1,91 € | 3,82 € | 7,64 € |
Loading
Smart Voice
AI
0:00
0:00
Listen to the article content live
Recipe preparation steps
1
Wash and dry the arugula and cherry tomatoes thoroughly. Place the arugula in a bowl and halve the cherry tomatoes.
2
Cut the feta cheese into cubes and add it to the bowl along with the cherry tomatoes and shelled sunflower seeds.
3
Drizzle the salad with olive oil, season with salt and pepper to taste, toss gently, and serve.
Contains allergens
10
Nutritional Profile & Bioactivity
Nutrients
Precise micro- and macronutrient analysis with daily reference intake (RDA) coverage (1 portion)
Calculate for portions:
Macronutrient Distribution
1 portion
461
kcal
Protein
23.6g (20% kcal)
Fat
33.9g (66% kcal)
Carbs
15.3g (14% kcal)
Protein
23.6g
Fat
33.9g
Carbs
15.3g
Fiber
5.6g
Bio-Analysis
Recipe
Arugula Salad
461 kcal
B: 23.6g
T: 33.9g
W: 15.3g
5.6g fib.
🔍
Looking for a specific mineral or vitamin?
Explore all 98 nutrients organized by category and RDA coverage.
Nutrient
Acidity
0.8
g
Nutrient
Alcohol
2
g
Nutrient
Alpha Linolenic Acid
0.1
g
Nutrient
Arginine
0.5
g
Nutrient
Ash
6.32
g
Nutrient
Beta-carotene
898
µg
Nutrient
Beta-sitosterol
50.3
mg
Nutrient
Boron
0.1
mg
Nutrient
74% RDA
Calcium
590.3
mg
Nutrient
6% RDA
Carbohydrate
15.26
g
Nutrient
Carotene Beta
854.4
mg
Nutrient
Chloride
645
mg
Nutrient
Cholesterol
83
mg
Nutrient
Chromium
1
µg
Nutrient
Citric acid
0.8
mg
Nutrient
Cobalt
0.2
µg
Nutrient
Copper
0.62
mg
Nutrient
Erythritol
2
g
Nutrient
49% RDA
Fat
33.92
g
Nutrient
Fatty acids
0.4
g
Nutrient
Fatty monounsaturated
12.16
g
Nutrient
Fatty polyunsaturated
7.46
g
Nutrient
Fatty saturated
11.77
g
Nutrient
Fatty trans
2.7
g
Nutrient
22% RDA
Fiber
5.56
g
Nutrient
Fiber insoluble
2.56
g
Nutrient
Fiber soluble
1.04
g
Nutrient
Fluoride
2
mg
Nutrient
Folate
103.6
µg
Nutrient
Fructose
2.6
g
Nutrient
Galactose
0.1
g
Nutrient
Glucose
2.4
g
Nutrient
Glutamic acid
0.84
g
Nutrient
Inulin
0.2
g
Nutrient
1% RDA
Iodine
1
µg
Nutrient
22% RDA
Iron
3.05
mg
Nutrient
Lactose
2.9
g
Nutrient
Lignin
2
g
Nutrient
Linoleic Acid
6.88
g
Nutrient
Lutein + zeaxanthin
2379
mg
Nutrient
Lycopene
5146
µg
Nutrient
36% RDA
Magnesium
133.2
mg
Nutrient
Malic acid
0.2
g
Nutrient
Maltose
2
g
Nutrient
Manganese
0.87
mg
Nutrient
Molybdenum
2
µg
Nutrient
Nickel
0.02
mg
Nutrient
Nitrate
288
mg
Nutrient
Nitrogen
0.04
g
Nutrient
Oleic Acid
8.7
g
Nutrient
Omega 3
0.22
g
Nutrient
Omega 6
7.01
g
Nutrient
Oxalic acid
10
mg
Nutrient
Palmitic Acid
1.35
g
Nutrient
Pantothenic acid
0.4
mg
Nutrient
79% RDA
Phosphorus
554.1
mg
Nutrient
Phytoene
300
µg
Nutrient
Phytofluene
200
µg
Nutrient
Phytosterols
78
mg
Nutrient
50% RDA
Potassium
999.9
mg
Nutrient
47% RDA
Protein
23.64
g
Nutrient
Protein Animal
15.3
g
Nutrient
Quinic acid
0.06
g
Nutrient
Salt
990.09
g
Nutrient
43% RDA
Selenium
23.4
µg
Nutrient
21% RDA
Sodium
423.5
mg
Nutrient
Sorbitol
2
g
Nutrient
Starch
0.2
g
Nutrient
Stearic Acid
0.23
g
Nutrient
Sucrose
0.54
g
Nutrient
16% RDA
Sugar
7.98
g
Nutrient
Sugar added
2
g
Nutrient
Sulfur
30
mg
Nutrient
Taurine
0.2
mg
Nutrient
Tocopherol beta
0.26
mg
Nutrient
Tocopherol gamma
4
mg
Nutrient
Total Carbohydrates
7.2
g
Nutrient
Total Fat
0.4
g
Nutrient
Total sugar alcohols
2
g
Nutrient
220% RDA
Vitamin A
1760.4
µg
Nutrient
Vitamin B1 (Thiamin)
0.54
mg
Nutrient
Vitamin B12 (Cobalamin)
3.69
µg
Nutrient
Vitamin B2 (Riboflavin)
0.55
mg
Nutrient
Vitamin B3 (Niacin)
3.76
mg
Nutrient
Vitamin B4 (Choline)
21
mg
Nutrient
Vitamin B5 (Pantothenic acid)
0.26
mg
Nutrient
Vitamin B6 (Pyridoxine)
0.61
mg
Nutrient
Vitamin B7 (Biotin)
1
mg
Nutrient
Vitamin B9 (Folate)
96.2
µg
Nutrient
Vitamin C (Ascorbic acid)
55.1
mg
Nutrient
21% RDA
Vitamin D
3.15
µg
Nutrient
Vitamin D3
2
µg
Nutrient
80% RDA
Vitamin E
9.58
mg
Nutrient
119% RDA
Vitamin K
89.14
µg
Nutrient
Water
295.33
g
Nutrient
Witamine B8 (Inositol)
6
mg
Nutrient
Xylitol
2
g
Nutrient
32% RDA
Zinc
3.15
mg
| Name | Category | Amount | % RDA |
|---|---|---|---|
| Acidity | - | 0.8 g | - |
| Alcohol | - | 2 g | - |
| Alpha Linolenic Acid | - | 0.1 g | - |
| Arginine | - | 0.5 g | - |
| Ash | - | 6.32 g | - |
| Beta-carotene | - | 898 µg | - |
| Beta-sitosterol | - | 50.3 mg | - |
| Boron | - | 0.1 mg | - |
| Calcium | - | 590.3 mg | 74% |
| Carbohydrate | - | 15.26 g | 6% |
| Carotene Beta | - | 854.4 mg | - |
| Chloride | - | 645 mg | - |
| Cholesterol | - | 83 mg | - |
| Chromium | - | 1 µg | - |
| Citric acid | - | 0.8 mg | - |
| Cobalt | - | 0.2 µg | - |
| Copper | - | 0.62 mg | - |
| Erythritol | - | 2 g | - |
| Fat | - | 33.92 g | 49% |
| Fatty acids | - | 0.4 g | - |
| Fatty monounsaturated | - | 12.16 g | - |
| Fatty polyunsaturated | - | 7.46 g | - |
| Fatty saturated | - | 11.77 g | - |
| Fatty trans | - | 2.7 g | - |
| Fiber | - | 5.56 g | 22% |
| Fiber insoluble | - | 2.56 g | - |
| Fiber soluble | - | 1.04 g | - |
| Fluoride | - | 2 mg | - |
| Folate | - | 103.6 µg | - |
| Fructose | - | 2.6 g | - |
| Galactose | - | 0.1 g | - |
| Glucose | - | 2.4 g | - |
| Glutamic acid | - | 0.84 g | - |
| Inulin | - | 0.2 g | - |
| Iodine | - | 1 µg | 1% |
| Iron | - | 3.05 mg | 22% |
| Lactose | - | 2.9 g | - |
| Lignin | - | 2 g | - |
| Linoleic Acid | - | 6.88 g | - |
| Lutein + zeaxanthin | - | 2379 mg | - |
| Lycopene | - | 5146 µg | - |
| Magnesium | - | 133.2 mg | 36% |
| Malic acid | - | 0.2 g | - |
| Maltose | - | 2 g | - |
| Manganese | - | 0.87 mg | - |
| Molybdenum | - | 2 µg | - |
| Nickel | - | 0.02 mg | - |
| Nitrate | - | 288 mg | - |
| Nitrogen | - | 0.04 g | - |
| Oleic Acid | - | 8.7 g | - |
| Omega 3 | - | 0.22 g | - |
| Omega 6 | - | 7.01 g | - |
| Oxalic acid | - | 10 mg | - |
| Palmitic Acid | - | 1.35 g | - |
| Pantothenic acid | - | 0.4 mg | - |
| Phosphorus | - | 554.1 mg | 79% |
| Phytoene | - | 300 µg | - |
| Phytofluene | - | 200 µg | - |
| Phytosterols | - | 78 mg | - |
| Potassium | - | 999.9 mg | 50% |
| Protein | - | 23.64 g | 47% |
| Protein Animal | - | 15.3 g | - |
| Quinic acid | - | 0.06 g | - |
| Salt | - | 990.09 g | - |
| Selenium | - | 23.4 µg | 43% |
| Sodium | - | 423.5 mg | 21% |
| Sorbitol | - | 2 g | - |
| Starch | - | 0.2 g | - |
| Stearic Acid | - | 0.23 g | - |
| Sucrose | - | 0.54 g | - |
| Sugar | - | 7.98 g | 16% |
| Sugar added | - | 2 g | - |
| Sulfur | - | 30 mg | - |
| Taurine | - | 0.2 mg | - |
| Tocopherol beta | - | 0.26 mg | - |
| Tocopherol gamma | - | 4 mg | - |
| Total Carbohydrates | - | 7.2 g | - |
| Total Fat | - | 0.4 g | - |
| Total sugar alcohols | - | 2 g | - |
| Vitamin A | - | 1760.4 µg | 220% |
| Vitamin B1 (Thiamin) | - | 0.54 mg | - |
| Vitamin B12 (Cobalamin) | - | 3.69 µg | - |
| Vitamin B2 (Riboflavin) | - | 0.55 mg | - |
| Vitamin B3 (Niacin) | - | 3.76 mg | - |
| Vitamin B4 (Choline) | - | 21 mg | - |
| Vitamin B5 (Pantothenic acid) | - | 0.26 mg | - |
| Vitamin B6 (Pyridoxine) | - | 0.61 mg | - |
| Vitamin B7 (Biotin) | - | 1 mg | - |
| Vitamin B9 (Folate) | - | 96.2 µg | - |
| Vitamin C (Ascorbic acid) | - | 55.1 mg | - |
| Vitamin D | - | 3.15 µg | 21% |
| Vitamin D3 | - | 2 µg | - |
| Vitamin E | - | 9.58 mg | 80% |
| Vitamin K | - | 89.14 µg | 119% |
| Water | - | 295.33 g | - |
| Witamine B8 (Inositol) | - | 6 mg | - |
| Xylitol | - | 2 g | - |
| Zinc | - | 3.15 mg | 32% |
No nutrients matching your search criteria
Nutritional Profile Comparison
📈 Interactive ChartNutrient content comparison per serving
Glucose Curve
Blood Glucose Curve & Glycemic Index
Biochemical model of blood glucose dynamics (0-180 min) accounting for fat, protein, and fiber buffering.
Calculate for portions:
Glucose Curve
Blood Glucose Curve (0-180 min)
Biochemical model of blood glucose dynamics (0-180 min) accounting for fat, protein, and fiber buffering.
Glycemic Load (GL): Low (1.5)
Chart series:
Time horizon:
Clinical Insight (Glycemic Model)
Low glycemic load (GL 1.5) promotes stable blood glucose with a gentle peak around 92 mg/dL and minimal insulin surge.
Glycemic Load (GL)
Low
1.5
GL pts
Glycemic Load (GL) combines both the Glycemic Index (GI) and the actual amount of digestible carbohydrates in a serving.
Clinical thresholds: Low ≤ 10 pts • Moderate 11–19 pts • High ≥ 20 pts
Index (GI)
15
Glucose peak
92
mg/dL
P+F+Fiber buffer
1.5
🛡️ Glycemic buffering in this meal
Protein (23.6 g), fat (33.9 g), and dietary fiber (5.6 g) slow gastric emptying and attenuate the postprandial glucose peak.
Net carbohydrates (digestible)
9.7 g
Simple sugars: 8 g
Slowing fiber: 5.6 g
