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Arugula vs. Chinese cabbage — In-Depth Nutrition Comparison

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A recap on differences between arugula and Chinese cabbage

  • Arugula is higher in vitamin K, iron, folate, manganese, vitamin B5, magnesium, and copper, yet Chinese cabbage is higher in vitamin A, vitamin C, and vitamin B6.
  • Arugula covers your daily vitamin K needs 53% more than Chinese cabbage.
  • Arugula contains 5 times more vitamin B5 than Chinese cabbage. While arugula contains 0.437mg of vitamin B5, Chinese cabbage contains only 0.088mg.

Food varieties used in this article are Arugula, raw and Cabbage, chinese (pak-choi), raw.

Infographic

Arugula vs Chinese cabbage 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 34% 48% 33% 55% 25% 13% 22% 3.5% 42% 1.6%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 14% 32% 22% 30% 7% 5.2% 16% 8.5% 21% 2.7%
Contains more MagnesiumMagnesium +147.4%
Contains more CalciumCalcium +52.4%
Contains more PotassiumPotassium +46.4%
Contains more IronIron +82.5%
Contains more CopperCopper +261.9%
Contains more ZincZinc +147.4%
Contains more PhosphorusPhosphorus +40.5%
Contains less SodiumSodium -58.5%
Contains more ManganeseManganese +101.9%
Contains more SeleniumSelenium +66.7%

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.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 50% 40% 8.6% 0% 11% 20% 5.7% 26% 17% 0% 272% 73% 8.3%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 150% 74% 1.8% 0% 10% 16% 9.4% 5.3% 45% 0% 114% 50% 3.5%
Contains more Vitamin EVitamin E +377.8%
Contains more Vitamin B2Vitamin B2 +22.9%
Contains more Vitamin B5Vitamin B5 +396.6%
Contains more Vitamin KVitamin K +138.7%
Contains more FolateFolate +47%
Contains more CholineCholine +139.1%
Contains more Vitamin CVitamin C +200%
Contains more Vitamin AVitamin A +87.4%
Contains more Vitamin B3Vitamin B3 +63.9%
Contains more Vitamin B6Vitamin B6 +165.8%
~equal in Vitamin D ~0µg
~equal in Vitamin B1 ~0.04mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Arugula Chinese cabbage DV% diff.
Vitamin K 108.6µg 45.5µg 53%
Vitamin C 15mg 45mg 33%
Vitamin A 119µg 223µg 12%
Vitamin B6 0.073mg 0.194mg 9%
Folate 97µg 66µg 8%
Iron 1.46mg 0.8mg 8%
Magnesium 47mg 19mg 7%
Vitamin B5 0.437mg 0.088mg 7%
Manganese 0.321mg 0.159mg 7%
Calcium 160mg 105mg 6%
Copper 0.076mg 0.021mg 6%
Potassium 369mg 252mg 3%
Zinc 0.47mg 0.19mg 3%
Choline 15.3mg 6.4mg 2%
Protein 2.58g 1.5g 2%
Vitamin E 0.43mg 0.09mg 2%
Phosphorus 52mg 37mg 2%
Sodium 27mg 65mg 2%
Fiber 1.6g 1g 2%
Polyunsaturated fat 0.319g 0.096g 1%
Vitamin B2 0.086mg 0.07mg 1%
Vitamin B3 0.305mg 0.5mg 1%
Fats 0.66g 0.2g 1%
Calories 25kcal 13kcal 1%
Carbs 3.65g 2.18g 0%
Net carbs 2.05g 1.18g N/A
Sugar 2.05g 1.18g N/A
Selenium 0.3µg 0.5µg 0%
Vitamin B1 0.044mg 0.04mg 0%
Saturated fat 0.086g 0.027g 0%
Monounsaturated fat 0.049g 0.015g 0%
Tryptophan 0.015mg 0%
Threonine 0.049mg 0%
Isoleucine 0.085mg 0%
Leucine 0.088mg 0%
Lysine 0.089mg 0%
Methionine 0.009mg 0%
Phenylalanine 0.044mg 0%
Valine 0.066mg 0%
Histidine 0.026mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
3% 4% 92%
Protein: 2.58 g
Fats: 0.66 g
Carbs: 3.65 g
Water: 91.71 g
Other: 1.4 g
2% 95%
Protein: 1.5 g
Fats: 0.2 g
Carbs: 2.18 g
Water: 95.32 g
Other: 0.8 g
Contains more ProteinProtein +72%
Contains more FatsFats +230%
Contains more CarbsCarbs +67.4%
Contains more OtherOther +75%
~equal in Water ~95.32g

Fat Type Comparison

Fat type breakdown side-by-side comparison
19% 11% 70%
Saturated fat: Sat. Fat 0.086 g
Monounsaturated fat: Mono. Fat 0.049 g
Polyunsaturated fat: Poly. Fat 0.319 g
20% 11% 70%
Saturated fat: Sat. Fat 0.027 g
Monounsaturated fat: Mono. Fat 0.015 g
Polyunsaturated fat: Poly. Fat 0.096 g
Contains more Mono. FatMonounsaturated fat +226.7%
Contains more Poly. FatPolyunsaturated fat +232.3%
Contains less Sat. FatSaturated fat -68.6%

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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. Chinese cabbage - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170390/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.