Foodstruct Advanced Nutrition Search | Diet Analysis | Glycemic index chart | Insulin index chart | Blog

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

Compare

Significant differences between Arugula and Marrow-stem Kale

  • Arugula has more Iron, however Marrow-stem Kale is richer in Vitamin K, Vitamin C, Vitamin A RAE, 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains more Iron +210.6%
Contains more Magnesium +74.1%
Contains more Phosphorus +108%
Contains more Potassium +73.2%
Contains more Zinc +123.8%
Contains more Copper +65.2%
Contains more Calcium +45%
Contains less Sodium -37%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 48% 55% 34% 23% 33% 4% 13% 26%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 70% 18% 20% 11% 19% 3% 6% 16%
Contains more Iron +210.6%
Contains more Magnesium +74.1%
Contains more Phosphorus +108%
Contains more Potassium +73.2%
Contains more Zinc +123.8%
Contains more Copper +65.2%
Contains more Calcium +45%
Contains less Sodium -37%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
:
Contains more Vitamin B5 +63.7%
Contains more Vitamin A +111.5%
Contains more Vitamin E +425.6%
Contains more Vitamin C +135.3%
Contains more Vitamin B1 +22.7%
Contains more Vitamin B2 +51.2%
Contains more Vitamin B3 +143.3%
Contains more Vitamin B6 +126%
Contains more Folate +33%
Contains more Vitamin K +302.5%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 143% 9% 0% 50% 11% 20% 6% 27% 17% 73% 0% 272%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 302% 46% 0% 118% 14% 30% 14% 17% 39% 97% 0% 1093%
Contains more Vitamin B5 +63.7%
Contains more Vitamin A +111.5%
Contains more Vitamin E +425.6%
Contains more Vitamin C +135.3%
Contains more Vitamin B1 +22.7%
Contains more Vitamin B2 +51.2%
Contains more Vitamin B3 +143.3%
Contains more Vitamin B6 +126%
Contains more Folate +33%
Contains more Vitamin K +302.5%

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Arugula Marrow-stem Kale
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Rich in vitamins ok
Lower in price ok
Rich in minerals ok
Lower in Cholesterol Equal
Lower in glycemic index Equal

All nutrients comparison - raw data values

Nutrient Arugula Marrow-stem Kale Opinion
Net carbs 2.05g 1.42g Arugula
Protein 2.58g 3.02g Marrow-stem Kale
Fats 0.66g 0.61g Arugula
Carbs 3.65g 5.42g Marrow-stem Kale
Calories 25kcal 32kcal Marrow-stem Kale
Starch g g
Fructose g g
Sugar 2.05g 0.46g Marrow-stem Kale
Fiber 1.6g 4g Marrow-stem Kale
Calcium 160mg 232mg Marrow-stem Kale
Iron 1.46mg 0.47mg Arugula
Magnesium 47mg 27mg Arugula
Phosphorus 52mg 25mg Arugula
Potassium 369mg 213mg Arugula
Sodium 27mg 17mg Marrow-stem Kale
Zinc 0.47mg 0.21mg Arugula
Copper 0.076mg 0.046mg Arugula
Vitamin A 2373IU 5019IU Marrow-stem Kale
Vitamin E 0.43mg 2.26mg Marrow-stem Kale
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 15mg 35.3mg Marrow-stem Kale
Vitamin B1 0.044mg 0.054mg Marrow-stem Kale
Vitamin B2 0.086mg 0.13mg Marrow-stem Kale
Vitamin B3 0.305mg 0.742mg Marrow-stem Kale
Vitamin B5 0.437mg 0.267mg Arugula
Vitamin B6 0.073mg 0.165mg Marrow-stem Kale
Folate 97µg 129µg Marrow-stem Kale
Vitamin B12 0µg 0µg
Vitamin K 108.6µg 437.1µg Marrow-stem Kale
Tryptophan mg 0.031mg Marrow-stem Kale
Threonine mg 0.086mg Marrow-stem Kale
Isoleucine mg 0.1mg Marrow-stem Kale
Leucine mg 0.151mg Marrow-stem Kale
Lysine mg 0.117mg Marrow-stem Kale
Methionine mg 0.033mg Marrow-stem Kale
Phenylalanine mg 0.087mg Marrow-stem Kale
Valine mg 0.12mg Marrow-stem Kale
Histidine mg 0.047mg Marrow-stem Kale
Cholesterol 0mg 0mg
Trans Fat 0g 0g
Saturated Fat 0.086g 0.055g Marrow-stem Kale
Monounsaturated Fat 0.049g 0.03g Arugula
Polyunsaturated fat 0.319g 0.201g Arugula

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Arugula Marrow-stem Kale
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low glycemic index diet Equal

People also compare

Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
52
Arugula
147
Marrow-stem Kale
Mineral Summary Score
29
Arugula
20
Marrow-stem Kale

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
15%
Arugula
18%
Marrow-stem Kale
Carbohydrates
4%
Arugula
5%
Marrow-stem Kale
Fats
3%
Arugula
3%
Marrow-stem Kale

Comparison summary

Which food is lower in Sugar?
Marrow-stem Kale
Marrow-stem Kale is lower in Sugar (difference - 1.59g)
Which food contains less Sodium?
Marrow-stem Kale
Marrow-stem Kale contains less Sodium (difference - 10mg)
Which food is lower in Saturated Fat?
Marrow-stem Kale
Marrow-stem Kale is lower in Saturated Fat (difference - 0.031g)
Which food is richer in vitamins?
Marrow-stem Kale
Marrow-stem Kale is relatively richer in vitamins
Which food is cheaper?
Arugula
Arugula is cheaper (difference - $0.1)
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 lower in glycemic index?
?
The foods have equal glycemic indexes (32)

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods 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.