Arugula vs. Kale — In-Depth Nutrition Comparison
Compare
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, vitamin C, copper, and vitamin B6.
- Kale covers your daily need for 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
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 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.
| 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 | +472.3% |
| Contains more Vitamin EVitamin 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% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin K | 108.6µg | 817µg | 590% |
| Vitamin A | 119µg | 681µg | 62% |
| Vitamin C | 15mg | 41mg | 29% |
| Folate | 97µg | 13µg | 21% |
| Copper | 0.076mg | 0.156mg | 9% |
| Calcium | 160mg | 72mg | 9% |
| Vitamin B5 | 0.437mg | 0.049mg | 8% |
| Magnesium | 47mg | 18mg | 7% |
| Iron | 1.46mg | 0.9mg | 7% |
| Vitamin B6 | 0.073mg | 0.138mg | 5% |
| Potassium | 369mg | 228mg | 4% |
| Manganese | 0.321mg | 0.416mg | 4% |
| Vitamin E | 0.43mg | 0.85mg | 3% |
| Choline | 15.3mg | 0.4mg | 3% |
| Phosphorus | 52mg | 28mg | 3% |
| Zinc | 0.47mg | 0.24mg | 2% |
| Fiber | 1.6g | 2g | 2% |
| Polyunsaturated fat | 0.319g | 0.193g | 1% |
| Carbs | 3.65g | 5.63g | 1% |
| Selenium | 0.3µg | 0.9µg | 1% |
| Protein | 2.58g | 1.9g | 1% |
| Vitamin B2 | 0.086mg | 0.07mg | 1% |
| Vitamin B3 | 0.305mg | 0.5mg | 1% |
| Vitamin B1 | 0.044mg | 0.053mg | 1% |
| Calories | 25kcal | 28kcal | 0% |
| Fats | 0.66g | 0.4g | 0% |
| Net carbs | 2.05g | 3.63g | N/A |
| Sugar | 2.05g | 1.25g | N/A |
| Sodium | 27mg | 23mg | 0% |
| Saturated fat | 0.086g | 0.052g | 0% |
| Monounsaturated fat | 0.049g | 0.03g | 0% |
| Tryptophan | 0.023mg | 0% | |
| Threonine | 0.085mg | 0% | |
| Isoleucine | 0.114mg | 0% | |
| Leucine | 0.133mg | 0% | |
| Lysine | 0.114mg | 0% | |
| Methionine | 0.018mg | 0% | |
| Phenylalanine | 0.097mg | 0% | |
| Valine | 0.104mg | 0% | |
| Histidine | 0.04mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| 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
| Contains more Mono. FatMonounsaturated fat | +63.3% |
| Contains more Poly. FatPolyunsaturated fat | +65.3% |
| Contains less Sat. FatSaturated fat | -39.5% |
