foodstruct logo
Find food by nutritional value | Diet analysis

Mustard Greens vs Arugula - In-Depth Nutrition Comparison

Compare

Comparison summary

Which food is richer in vitamins?
Mustard Greens
Mustard Greens is relatively richer in vitamins
Which food contains less Sodium?
Mustard Greens
Mustard Greens contains less Sodium (difference - 7mg)
Which food is lower in Saturated Fat?
Mustard Greens
Mustard Greens is lower in Saturated Fat (difference - 0.076g)
Which food contains less Sugars?
Mustard Greens
Mustard Greens contains less Sugars (difference - 0.73g)
Which food is cheaper?
Arugula
Arugula is cheaper (difference - $1)
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes (32)
Which food is richer in minerals?
?
It cannot be definitely stated which food is richer in minerals. See charts below for detailed information.
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

Comparison summary table

Pay attention at the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Mustard Greens Arugula
Rich in vitamins ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Sugars ok
Lower in price ok
Lower in glycemic index Equal
Rich in minerals Equal
Lower in Cholesterol Equal

Which food is preferable in case of diets?

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

Vitamin and Mineral Summary Scores

Summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfils human daily needs, the more the summary score is
Vitamin Summary Score
134
Mustard Greens
57
Arugula
Mineral Summary Score
21
Mustard Greens
22
Arugula

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
:
Contains more Iron +12.3%
Contains more Copper +117.1%
Contains more Phosphorus +11.5%
Contains less Sodium -25.9%
Contains more Calcium +39.1%
Contains more Magnesium +46.9%
Contains more Zinc +88%
Equal in Potassium - 369
Contains more Iron +12.3%
Contains more Copper +117.1%
Contains more Phosphorus +11.5%
Contains less Sodium -25.9%
Contains more Calcium +39.1%
Contains more Magnesium +46.9%
Contains more Zinc +88%
Equal in Potassium - 369

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
:
Contains more Vitamin C +366.7%
Contains more Vitamin A +27.4%
Contains more Vitamin E +367.4%
Contains more Vitamin B1 +81.8%
Contains more Vitamin B2 +27.9%
Contains more Vitamin B3 +162.3%
Contains more Vitamin B6 +146.6%
Contains more Vitamin K +137.1%
Contains more Vitamin B5 +108.1%
Contains more Vitamin C +366.7%
Contains more Vitamin A +27.4%
Contains more Vitamin E +367.4%
Contains more Vitamin B1 +81.8%
Contains more Vitamin B2 +27.9%
Contains more Vitamin B3 +162.3%
Contains more Vitamin B6 +146.6%
Contains more Vitamin K +137.1%
Contains more Vitamin B5 +108.1%

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of the food
Protein
17%
Mustard Greens
15%
Arugula
Carbohydrates
5%
Mustard Greens
4%
Arugula
Fats
2%
Mustard Greens
3%
Arugula

People also compare

All nutrients comparison - raw data values

In the column "Opinion" we made some assumptions which could be controversial. For instance we are assuming that less saturated fats is good for you. Please ignore this column if you have your own opinion.We marked the nutrients, comparison of which we considered as not meaningful, as "N/A"
Nutrient Mustard Greens Arugula Opinion
Calories 27 25 Mustard Greens
Protein 2.86 2.58 Mustard Greens
Fats 0.42 0.66 Arugula
Vitamin C 70 15 Mustard Greens
Carbs 4.67 3.65 Mustard Greens
Cholesterol 0 0
Vitamin D 0 0
Iron 1.64 1.46 Mustard Greens
Calcium 115 160 Arugula
Potassium 384 369 Mustard Greens
Magnesium 32 47 Arugula
Sugars 1.32 2.05 Arugula
Fiber 3.2 1.6 Mustard Greens
Copper 0.165 0.076 Mustard Greens
Zinc 0.25 0.47 Arugula
Starch
Phosphorus 58 52 Mustard Greens
Sodium 20 27 Mustard Greens
Vitamin A 3024 2373 Mustard Greens
Vitamin E 2.01 0.43 Mustard Greens
Vitamin D 0 0
Vitamin B1 0.08 0.044 Mustard Greens
Vitamin B2 0.11 0.086 Mustard Greens
Vitamin B3 0.8 0.305 Mustard Greens
Vitamin B5 0.21 0.437 Arugula
Vitamin B6 0.18 0.073 Mustard Greens
Vitamin B12 0 0
Vitamin K 257.5 108.6 Mustard Greens
Folic acid (B9) 0 0
Trans Fat 0 0
Saturated Fat 0.01 0.086 Mustard Greens
Monounsaturated Fat 0.092 0.049 Mustard Greens
Polyunsaturated fat 0.038 0.319 Arugula
Tryptophan
Threonine
Isoleucine
Leucine
Lysine
Methionine
Phenylalanine
Valine
Histidine
The main source of information is USDA Food Composition Database (U.S. Department of Agriculture)
Dietary Guidelines for Americans is used as the primary source for advice in this web resource
Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.