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Arugula vs. Mustard Greens — In-Depth Nutrition Comparison

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Significant differences between Arugula and Mustard Greens

  • Arugula has more Folate, Magnesium, Iron, Vitamin B5, and Potassium, however, Mustard Greens is richer in Vitamin K, Vitamin A RAE, Vitamin C, Vitamin E , and Copper.
  • Mustard Greens covers your daily Vitamin K needs 403% more than Arugula.
  • Mustard Greens has 11 times less Folate than Arugula. Arugula has 97µg of Folate, while Mustard Greens has 9µg.

Specific food types used in this comparison are Arugula, raw and Mustard greens, cooked, boiled, drained, without salt.

Infographic

Arugula vs Mustard Greens infographic
Infographic link

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.
Contains more Calcium +35.6%
Contains more Iron +67.8%
Contains more Magnesium +261.5%
Contains more Phosphorus +23.8%
Contains more Potassium +127.8%
Contains more Zinc +113.6%
Contains less Sodium -66.7%
Contains more Copper +92.1%
Contains more Selenium +100%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 48% 55% 34% 23% 33% 4% 13% 26% 42% 2%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 36% 33% 10% 18% 15% 2% 6% 49% 0% 4%
Contains more Calcium +35.6%
Contains more Iron +67.8%
Contains more Magnesium +261.5%
Contains more Phosphorus +23.8%
Contains more Potassium +127.8%
Contains more Zinc +113.6%
Contains less Sodium -66.7%
Contains more Copper +92.1%
Contains more Selenium +100%

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.
:
Contains more Vitamin B2 +36.5%
Contains more Vitamin B5 +264.2%
Contains more Folate +977.8%
Contains more Vitamin A +421.3%
Contains more Vitamin E +314%
Contains more Vitamin C +68.7%
Contains more Vitamin B3 +42%
Contains more Vitamin B6 +34.2%
Contains more Vitamin K +445.8%
Equal in Vitamin B1 - 0.041
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 143% 9% 0% 50% 11% 20% 6% 27% 17% 73% 0% 272%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 743% 36% 0% 85% 11% 15% 9% 8% 23% 7% 0% 1482%
Contains more Vitamin B2 +36.5%
Contains more Vitamin B5 +264.2%
Contains more Folate +977.8%
Contains more Vitamin A +421.3%
Contains more Vitamin E +314%
Contains more Vitamin C +68.7%
Contains more Vitamin B3 +42%
Contains more Vitamin B6 +34.2%
Contains more Vitamin K +445.8%
Equal in Vitamin B1 - 0.041

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Fats +40.4%
Contains more Other +105.9%
Contains more Carbs +23.6%
Equal in Protein - 2.56
Equal in Water - 91.78
3% 4% 92%
Protein: 2.58 g
Fats: 0.66 g
Carbs: 3.65 g
Water: 91.71 g
Other: 1.4 g
3% 5% 92%
Protein: 2.56 g
Fats: 0.47 g
Carbs: 4.51 g
Water: 91.78 g
Other: 0.68 g
Contains more Fats +40.4%
Contains more Other +105.9%
Contains more Carbs +23.6%
Equal in Protein - 2.56
Equal in Water - 91.78

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains more Polyunsaturated fat +593.5%
Contains less Saturated Fat -86%
Contains more Monounsaturated Fat +124.5%
19% 11% 70%
Saturated Fat: 0.086 g
Monounsaturated Fat: 0.049 g
Polyunsaturated fat: 0.319 g
7% 65% 27%
Saturated Fat: 0.012 g
Monounsaturated Fat: 0.11 g
Polyunsaturated fat: 0.046 g
Contains more Polyunsaturated fat +593.5%
Contains less Saturated Fat -86%
Contains more Monounsaturated Fat +124.5%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Arugula Mustard Greens Opinion
Net carbs 2.05g 2.51g Mustard Greens
Protein 2.58g 2.56g Arugula
Fats 0.66g 0.47g Arugula
Carbs 3.65g 4.51g Mustard Greens
Calories 25kcal 26kcal Mustard Greens
Sugar 2.05g 1.41g Mustard Greens
Fiber 1.6g 2g Mustard Greens
Calcium 160mg 118mg Arugula
Iron 1.46mg 0.87mg Arugula
Magnesium 47mg 13mg Arugula
Phosphorus 52mg 42mg Arugula
Potassium 369mg 162mg Arugula
Sodium 27mg 9mg Mustard Greens
Zinc 0.47mg 0.22mg Arugula
Copper 0.076mg 0.146mg Mustard Greens
Manganese 0.321mg Arugula
Selenium 0.3µg 0.6µg Mustard Greens
Vitamin A 2373IU 12370IU Mustard Greens
Vitamin A RAE 119µg 618µg Mustard Greens
Vitamin E 0.43mg 1.78mg Mustard Greens
Vitamin C 15mg 25.3mg Mustard Greens
Vitamin B1 0.044mg 0.041mg Arugula
Vitamin B2 0.086mg 0.063mg Arugula
Vitamin B3 0.305mg 0.433mg Mustard Greens
Vitamin B5 0.437mg 0.12mg Arugula
Vitamin B6 0.073mg 0.098mg Mustard Greens
Folate 97µg 9µg Arugula
Vitamin K 108.6µg 592.7µg Mustard Greens
Saturated Fat 0.086g 0.012g Mustard Greens
Monounsaturated Fat 0.049g 0.11g Mustard Greens
Polyunsaturated fat 0.319g 0.046g Arugula

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Arugula Mustard Greens
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet Equal

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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
52%
Arugula
201%
Mustard Greens
Minerals Daily Need Coverage Score
28%
Arugula
17%
Mustard Greens

Comparison summary

Which food is lower in Sugar?
Mustard Greens
Mustard Greens is lower in Sugar (difference - 0.64g)
Which food contains less Sodium?
Mustard Greens
Mustard Greens contains less Sodium (difference - 18mg)
Which food is lower in Saturated Fat?
Mustard Greens
Mustard Greens is lower in Saturated Fat (difference - 0.074g)
Which food is cheaper?
Arugula
Arugula is cheaper (difference - $1)
Which food is richer in minerals?
Arugula
Arugula is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes (32)
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. Arugula - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169387/nutrients
  2. Mustard Greens - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169257/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.