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, 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.
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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 MagnesiumMagnesium | +261.5% |
| Contains more CalciumCalcium | +35.6% |
| Contains more PotassiumPotassium | +127.8% |
| Contains more IronIron | +67.8% |
| Contains more ZincZinc | +113.6% |
| Contains more PhosphorusPhosphorus | +23.8% |
| Contains more ManganeseManganese | +∞% |
| Contains more CopperCopper | +92.1% |
| Contains less SodiumSodium | -66.7% |
| Contains more SeleniumSelenium | +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 B2Vitamin B2 | +36.5% |
| Contains more Vitamin B5Vitamin B5 | +264.2% |
| Contains more FolateFolate | +977.8% |
| Contains more CholineCholine | +3725% |
| Contains more Vitamin CVitamin C | +68.7% |
| Contains more Vitamin AVitamin A | +421.3% |
| Contains more Vitamin EVitamin E | +314% |
| Contains more Vitamin B3Vitamin B3 | +42% |
| Contains more Vitamin B6Vitamin B6 | +34.2% |
| Contains more Vitamin KVitamin K | +445.8% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
2.58 g
Fats:
0.66 g
Carbs:
3.65 g
Water:
91.71 g
Other:
1.4 g
Protein:
2.56 g
Fats:
0.47 g
Carbs:
4.51 g
Water:
91.78 g
Other:
0.68 g
| Contains more FatsFats | +40.4% |
| Contains more OtherOther | +105.9% |
| Contains more CarbsCarbs | +23.6% |
~equal in
Protein
~2.56g
~equal in
Water
~91.78g
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated Fat:
Sat. Fat
0.086 g
Monounsaturated Fat:
Mono. Fat
0.049 g
Polyunsaturated fat:
Poly. Fat
0.319 g
Saturated Fat:
Sat. Fat
0.012 g
Monounsaturated Fat:
Mono. Fat
0.11 g
Polyunsaturated fat:
Poly. Fat
0.046 g
| Contains more Poly. FatPolyunsaturated fat | +593.5% |
| Contains less Sat. FatSaturated Fat | -86% |
| Contains more Mono. FatMonounsaturated 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.
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in Saturated Fat |
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| Lower in price |
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| Rich in minerals |
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| Lower in Cholesterol | Equal | ||
| Lower in Glycemic Index | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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Opinion |
| Calories | 25kcal | 26kcal |
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| Protein | 2.58g | 2.56g |
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| Fats | 0.66g | 0.47g |
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| Vitamin C | 15mg | 25.3mg |
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| Net carbs | 2.05g | 2.51g |
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| Carbs | 3.65g | 4.51g |
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| Magnesium | 47mg | 13mg |
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| Calcium | 160mg | 118mg |
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| Potassium | 369mg | 162mg |
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| Iron | 1.46mg | 0.87mg |
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| Sugar | 2.05g | 1.41g |
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| Fiber | 1.6g | 2g |
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| Copper | 0.076mg | 0.146mg |
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| Zinc | 0.47mg | 0.22mg |
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| Phosphorus | 52mg | 42mg |
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| Sodium | 27mg | 9mg |
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| Vitamin A | 2373IU | 12370IU |
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| Vitamin A | 119µg | 618µg |
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| Vitamin E | 0.43mg | 1.78mg |
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| Manganese | 0.321mg |
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| Selenium | 0.3µg | 0.6µg |
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| Vitamin B1 | 0.044mg | 0.041mg |
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| Vitamin B2 | 0.086mg | 0.063mg |
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| Vitamin B3 | 0.305mg | 0.433mg |
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| Vitamin B5 | 0.437mg | 0.12mg |
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| Vitamin B6 | 0.073mg | 0.098mg |
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| Vitamin K | 108.6µg | 592.7µg |
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| Folate | 97µg | 9µg |
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| Choline | 15.3mg | 0.4mg |
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| Saturated Fat | 0.086g | 0.012g |
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| Monounsaturated Fat | 0.049g | 0.11g |
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| Polyunsaturated fat | 0.319g | 0.046g |
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Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| 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
49%
186%
Minerals Daily Need Coverage Score
28%
17%
Comparison summary
Which food is lower in Sugar?
Mustard Greens is lower in Sugar (difference - 0.64g)
Which food contains less Sodium?
Mustard Greens contains less Sodium (difference - 18mg)
Which food is lower in Saturated Fat?
Mustard Greens is lower in Saturated Fat (difference - 0.074g)
Which food is cheaper?
Arugula is cheaper (difference - $1)
Which food is richer in minerals?
Arugula is relatively richer in minerals
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)
Which food is lower in glycemic index?
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The foods have equal glycemic indexes (32)
Which food is richer in vitamins?
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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.