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Arugula vs. Kale — In-Depth Nutrition Comparison

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Summary of differences between Arugula and Kale

  • Arugula has more Folate, Calcium, Vitamin B5, Iron, and Magnesium, however, Kale is higher in Vitamin K, Vitamin A RAE, Vitamin C, Copper, and Vitamin B6.
  • Kale covers your daily need of Vitamin K 590% more than Arugula.
  • Arugula has 9 times more Vitamin B5 than Kale. While Arugula has 0.437mg of Vitamin B5, Kale has only 0.049mg.

These are the specific foods used in this comparison Arugula, raw and Kale, cooked, boiled, drained, without salt.

Infographic

Arugula vs Kale 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%
Kale
4
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 13% 22% 20% 34% 52% 6.5% 12% 3% 54% 4.9%
Contains more MagnesiumMagnesium +161.1%
Contains more CalciumCalcium +122.2%
Contains more PotassiumPotassium +61.8%
Contains more IronIron +62.2%
Contains more ZincZinc +95.8%
Contains more PhosphorusPhosphorus +85.7%
Contains more CopperCopper +105.3%
Contains less SodiumSodium -14.8%
Contains more ManganeseManganese +29.6%
Contains more SeleniumSelenium +200%

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% 142% 8.6% 0% 11% 20% 5.7% 26% 17% 0% 272% 73% 8.3%
Kale
7
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 137% 817% 17% 0% 13% 16% 9.4% 2.9% 32% 0% 2043% 9.8% 0.22%
Contains more Vitamin B2Vitamin B2 +22.9%
Contains more Vitamin B5Vitamin B5 +791.8%
Contains more FolateFolate +646.2%
Contains more CholineCholine +3725%
Contains more Vitamin CVitamin C +173.3%
Contains more Vitamin AVitamin A +474%
Contains more Vitamin E Vitamin E +97.7%
Contains more Vitamin B1Vitamin B1 +20.5%
Contains more Vitamin B3Vitamin B3 +63.9%
Contains more Vitamin B6Vitamin B6 +89%
Contains more Vitamin KVitamin K +652.3%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

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
Kale
1
2% 6% 91%
Protein: 1.9 g
Fats: 0.4 g
Carbs: 5.63 g
Water: 91.2 g
Other: 0.87 g
Contains more ProteinProtein +35.8%
Contains more FatsFats +65%
Contains more OtherOther +60.9%
Contains more CarbsCarbs +54.2%
~equal in Water ~91.2g

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
Kale
1
19% 11% 70%
Saturated Fat: Sat. Fat 0.052 g
Monounsaturated Fat: Mono. Fat 0.03 g
Polyunsaturated fat: Poly. Fat 0.193 g
Contains more Mono. FatMonounsaturated Fat +63.3%
Contains more Poly. FatPolyunsaturated fat +65.3%
Contains less Sat. FatSaturated Fat -39.5%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Arugula Kale Opinion
Calories 25kcal 28kcal Kale
Protein 2.58g 1.9g Arugula
Fats 0.66g 0.4g Arugula
Vitamin C 15mg 41mg Kale
Net carbs 2.05g 3.63g Kale
Carbs 3.65g 5.63g Kale
Magnesium 47mg 18mg Arugula
Calcium 160mg 72mg Arugula
Potassium 369mg 228mg Arugula
Iron 1.46mg 0.9mg Arugula
Sugar 2.05g 1.25g Kale
Fiber 1.6g 2g Kale
Copper 0.076mg 0.156mg Kale
Zinc 0.47mg 0.24mg Arugula
Phosphorus 52mg 28mg Arugula
Sodium 27mg 23mg Kale
Vitamin A 2373IU 13621IU Kale
Vitamin A RAE 119µg 681µg Kale
Vitamin E 0.43mg 0.85mg Kale
Manganese 0.321mg 0.416mg Kale
Selenium 0.3µg 0.9µg Kale
Vitamin B1 0.044mg 0.053mg Kale
Vitamin B2 0.086mg 0.07mg Arugula
Vitamin B3 0.305mg 0.5mg Kale
Vitamin B5 0.437mg 0.049mg Arugula
Vitamin B6 0.073mg 0.138mg Kale
Vitamin K 108.6µg 817µg Kale
Folate 97µg 13µg Arugula
Choline 15.3mg 0.4mg Arugula
Saturated Fat 0.086g 0.052g Kale
Monounsaturated Fat 0.049g 0.03g Arugula
Polyunsaturated fat 0.319g 0.193g Arugula
Tryptophan 0.023mg Kale
Threonine 0.085mg Kale
Isoleucine 0.114mg Kale
Leucine 0.133mg Kale
Lysine 0.114mg Kale
Methionine 0.018mg Kale
Phenylalanine 0.097mg Kale
Valine 0.104mg Kale
Histidine 0.04mg Kale

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Arugula Kale
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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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%
Arugula
238%
Kale
Minerals Daily Need Coverage Score
28%
Arugula
22%
Kale

Comparison summary

Which food is lower in Sugar?
Kale
Kale is lower in Sugar (difference - 0.8g)
Which food contains less Sodium?
Kale
Kale contains less Sodium (difference - 4mg)
Which food is lower in Saturated Fat?
Kale
Kale is lower in Saturated Fat (difference - 0.034g)
Which food is lower in glycemic index?
Kale
Kale is lower in glycemic index (difference - 32)
Which food is cheaper?
Kale
Kale is cheaper (difference - $0.4)
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 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. Kale - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169238/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.