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Direct Comparison Profile

Cooked Potato vs Arugula

We scientifically analyze the biological properties of Cooked Potato and Arugula. Review the differences in macronutrients, vitamins, minerals, and our final nutritional verdict.

Cooked Potato

Solanum tuberosum

73Density Points

87 kcalCalories

2gProtein

2.2gDietary Fiber

Nutritional Winner

Arugula

Eruca sativa

100Density Points

25 kcalCalories

2.6gProtein

1.6gDietary Fiber

Cooked Potato

Arugula

Key Nutritional Advantages

Lower caloric density: Arugula87 kcal vs 25 kcal (difference of 248%)

Higher protein density: Arugula2g vs 2.6g (Arugula has 23% more)

Higher fiber content: Cooked Potato2.2g vs 1.6g (Cooked Potato has 38% more)

Lower glycemic impact: ArugulaGlycemic Index: 78 vs 15 (difference of 63 points)

Higher overall vitamin density: ArugulaCumulative Daily Value percentage: 10% vs 107%

Higher overall mineral density: ArugulaCumulative Daily Value percentage: 12% vs 30%

Arugula

Eruca sativa

Nutrient / Metric	Cooked Potato (100g)	Arugula (100g)
Calories	87 kcal	25 kcal
Protein	2g	2.6g
Fats	0.1g	0.7g
Carbohydrates	20.1g	3.7g
Dietary Fiber	2.2g	1.6g
GIGlycemic Index	78	15
Water Content	79%	91%

Nutritional Verdict

Based on nutrient-density scores (highly bioavailable proteins, soluble prebiotic fiber, and balanced glycemic metrics), Arugula is programmatically rated superior for structural cellular health.

Cooked Potato

Cooked potatoes are a versatile and nutritious vegetable, rich in carbohydrates and essential nutrients. They are a staple food in many cultures and provide a good source of energy.

•Rich in potassium, which helps regulate blood pressure and supports heart health.

•Contains vitamin C, which is important for immune function and skin health.

Arugula

Arugula, also known as rocket, is a leafy green vegetable known for its peppery flavor and high nutritional value. It is rich in vitamins, minerals, and antioxidants, making it a popular choice in salads and culinary dishes.

•Arugula is high in antioxidants, which help combat oxidative stress and reduce the risk of chronic diseases.

•Rich in vitamin K, arugula supports bone health and plays a crucial role in blood clotting.

Nutritional Intelligence Comparative Analysis

Cross-clinical evaluation based on micronutrient densities, absorption profiles, and bioactive compounds.

AI Generated Report

1. Macronutrient Battle and Energy Density

When evaluating energy intake, Cooked Potato provides 87 calories per 100g, compared to 25 calories in Arugula. This makes Cooked Potato more energy-dense, whereas Arugula stands out for its lower caloric footprint.

In the protein matrix, Cooked Potato delivers 2g of protein per 100g, while Arugula records 2.6g. If looking to optimize muscle protein synthesis, Arugula is superior in this macronutrient.

Carbohydrate structures and the Glycemic Index (GI) yield different metabolic dynamics: Cooked Potato has 20.1g of carbs with an estimated GI of 78, whereas Arugula has 3.7g with a GI of 15. Arugula results in a more controlled, steady insulin response.

Regarding gut health, Cooked Potato features 2.2g of fiber per 100g, compared to 1.6g in Arugula. Consuming Cooked Potato significantly favors satiety and digestive transit.

2. Micronutrient Profile (Vitamins and Minerals)

Micronutrient analysis highlights the essential vitamins and minerals of each food, expressed as a percentage of the recommended Daily Value (%DV).

Cooked Potato's profile is highly notable for: potassium (425mg, 12% VDR) and vitamin-c (9mg, 10% VDR).

Conversely, Arugula stands out especially in: vitamin-k (108.6mcg, 90% VDR) and vitamin-c (15mg, 17% VDR) and calcium (160mg, 16% VDR).

3. Medicinal Properties and Bioactive Compounds

From a phytonutrient and bioactive perspective, each superfood interacts with cellular receptors uniquely to deliver medicinal and cell-protective benefits.

4. AI Clinical Verdict

We conclude with the AI Clinical Verdict. Evaluating the Nutri-Scores (Cooked Potato: 73/100 vs Arugula: 100/100), we determine that Arugula presents a globally denser nutrient profile.

Weight Control / Caloric Deficit

For Weight Control / Caloric Deficit, the recommended food is Arugula due to its excellent volume-to-calorie ratio and hydration/fiber content.

Athletic Performance / Hypertrophy

For Muscle Gain and Athletic Performance, the biochemically advantageous option is Arugula because of its higher protein/amino acid content.

Glycemic Control / Insulin Sensitivity

For Glycemic Control / Insulin Sensitivity, Arugula is recommended due to its low glycemic impact.

Cardiovascular Health / Antioxidants

For Cardiovascular Health and Antioxidants, Arugula stands out due to its concentration of cardioprotective compounds and key minerals.

Nutritional Synergy Clinical Tip: Consuming both Cooked Potato and Arugula together in the same meal plan allows for enhanced nutrient absorption (such as Vitamin C facilitating non-heme iron assimilation) and provides a more comprehensive antioxidant defense shield.