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  6. Arugula vs. Marrow-stem Kale

Arugula vs. Marrow-stem Kale — In-Depth Nutrition Comparison

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Significant differences between arugula and marrow-stem Kale

  • Arugula has more iron; however, marrow-stem Kale is richer in vitamin K, vitamin A, vitamin C, manganese, vitamin E, fiber, folate, calcium, and vitamin B6.
  • Marrow-stem Kale covers your daily vitamin K needs 274% more than arugula.
  • Marrow-stem Kale has 3 times less iron than arugula. Arugula has 1.46mg of iron, while marrow-stem Kale has 0.47mg.

Specific food types used in this comparison are Arugula, raw and Collards, raw.

Infographic

Arugula vs Marrow-stem 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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 19% 70% 19% 18% 15% 5.7% 11% 2.2% 86% 7.1%
Contains more MagnesiumMagnesium +74.1%
Contains more PotassiumPotassium +73.2%
Contains more IronIron +210.6%
Contains more CopperCopper +65.2%
Contains more ZincZinc +123.8%
Contains more PhosphorusPhosphorus +108%
Contains more CalciumCalcium +45%
Contains less SodiumSodium -37%
Contains more ManganeseManganese +105%
Contains more SeleniumSelenium +333.3%

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 118% 84% 45% 0% 14% 30% 14% 16% 38% 0% 1093% 97% 13%
Contains more Vitamin B5Vitamin B5 +63.7%
Contains more Vitamin CVitamin C +135.3%
Contains more Vitamin AVitamin A +110.9%
Contains more Vitamin EVitamin E +425.6%
Contains more Vitamin B1Vitamin B1 +22.7%
Contains more Vitamin B2Vitamin B2 +51.2%
Contains more Vitamin B3Vitamin B3 +143.3%
Contains more Vitamin B6Vitamin B6 +126%
Contains more Vitamin KVitamin K +302.5%
Contains more FolateFolate +33%
Contains more CholineCholine +51.6%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Arugula Marrow-stem Kale DV% diff.
Vitamin K 108.6µg 437.1µg 274%
Vitamin C 15mg 35.3mg 23%
Vitamin A 119µg 251µg 15%
Manganese 0.321mg 0.658mg 15%
Iron 1.46mg 0.47mg 12%
Vitamin E 0.43mg 2.26mg 12%
Fiber 1.6g 4g 10%
Folate 97µg 129µg 8%
Calcium 160mg 232mg 7%
Vitamin B6 0.073mg 0.165mg 7%
Magnesium 47mg 27mg 5%
Potassium 369mg 213mg 5%
Phosphorus 52mg 25mg 4%
Vitamin B5 0.437mg 0.267mg 3%
Vitamin B3 0.305mg 0.742mg 3%
Vitamin B2 0.086mg 0.13mg 3%
Copper 0.076mg 0.046mg 3%
Zinc 0.47mg 0.21mg 2%
Selenium 0.3µg 1.3µg 2%
Carbs 3.65g 5.42g 1%
Protein 2.58g 3.02g 1%
Choline 15.3mg 23.2mg 1%
Polyunsaturated fat 0.319g 0.201g 1%
Vitamin B1 0.044mg 0.054mg 1%
Calories 25kcal 32kcal 0%
Fats 0.66g 0.61g 0%
Net carbs 2.05g 1.42g N/A
Sugar 2.05g 0.46g N/A
Sodium 27mg 17mg 0%
Saturated fat 0.086g 0.055g 0%
Monounsaturated fat 0.049g 0.03g 0%
Tryptophan 0.031mg 0%
Threonine 0.086mg 0%
Isoleucine 0.1mg 0%
Leucine 0.151mg 0%
Lysine 0.117mg 0%
Methionine 0.033mg 0%
Phenylalanine 0.087mg 0%
Valine 0.12mg 0%
Histidine 0.047mg 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
3% 5% 90%
Protein: 3.02 g
Fats: 0.61 g
Carbs: 5.42 g
Water: 89.62 g
Other: 1.33 g
Contains more ProteinProtein +17.1%
Contains more CarbsCarbs +48.5%
~equal in Fats ~0.61g
~equal in Water ~89.62g
~equal in Other ~1.33g

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
19% 10% 70%
Saturated fat: Sat. Fat 0.055 g
Monounsaturated fat: Mono. Fat 0.03 g
Polyunsaturated fat: Poly. Fat 0.201 g
Contains more Mono. FatMonounsaturated fat +63.3%
Contains more Poly. FatPolyunsaturated fat +58.7%
Contains less Sat. FatSaturated fat -36%

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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. Marrow-stem Kale - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170406/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.