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 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
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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
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Iron
+210.6%
Contains
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Magnesium
+74.1%
Contains
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Phosphorus
+108%
Contains
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Potassium
+73.2%
Contains
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Zinc
+123.8%
Contains
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Copper
+65.2%
Contains
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Calcium
+45%
Contains
less
Sodium
-37%
Contains
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Iron
+210.6%
Contains
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Magnesium
+74.1%
Contains
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Phosphorus
+108%
Contains
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Potassium
+73.2%
Contains
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Zinc
+123.8%
Contains
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Copper
+65.2%
Contains
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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
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Vitamin B5
+63.7%
Contains
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Vitamin A
+111.5%
Contains
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Vitamin E
+425.6%
Contains
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Vitamin C
+135.3%
Contains
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Vitamin B1
+22.7%
Contains
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Vitamin B2
+51.2%
Contains
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Vitamin B3
+143.3%
Contains
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Vitamin B6
+126%
Contains
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Folate
+33%
Contains
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Vitamin K
+302.5%
Contains
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Vitamin B5
+63.7%
Contains
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Vitamin A
+111.5%
Contains
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Vitamin E
+425.6%
Contains
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Vitamin C
+135.3%
Contains
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Vitamin B1
+22.7%
Contains
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Vitamin B2
+51.2%
Contains
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Vitamin B3
+143.3%
Contains
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Vitamin B6
+126%
Contains
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Folate
+33%
Contains
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Vitamin K
+302.5%
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Contains
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Protein
+17.1%
Contains
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Carbs
+48.5%
Equal in Fats - 0.61
Equal in Water - 89.62
Equal in Other - 1.33
Protein:
2.58 g
Fats:
0.66 g
Carbs:
3.65 g
Water:
91.71 g
Other:
1.4 g
Protein:
3.02 g
Fats:
0.61 g
Carbs:
5.42 g
Water:
89.62 g
Other:
1.33 g
Contains
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Protein
+17.1%
Contains
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Carbs
+48.5%
Equal in Fats - 0.61
Equal in Water - 89.62
Equal in Other - 1.33
Fat Type Comparison
Fat type breakdown side-by-side comparison
Contains
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Monounsaturated Fat
+63.3%
Contains
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Polyunsaturated fat
+58.7%
Contains
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Saturated Fat
-36%
Saturated Fat:
0.086 g
Monounsaturated Fat:
0.049 g
Polyunsaturated fat:
0.319 g
Saturated Fat:
0.055 g
Monounsaturated Fat:
0.03 g
Polyunsaturated fat:
0.201 g
Contains
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Monounsaturated Fat
+63.3%
Contains
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Polyunsaturated fat
+58.7%
Contains
less
Saturated Fat
-36%
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.
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in Saturated Fat |
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| Rich in vitamins |
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| Lower in price |
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| Rich in minerals |
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| Lower in Cholesterol | Equal | ||
| Lower in glycemic index | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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Opinion |
| Net carbs | 2.05g | 1.42g |
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| Protein | 2.58g | 3.02g |
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| Fats | 0.66g | 0.61g |
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| Carbs | 3.65g | 5.42g |
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| Calories | 25kcal | 32kcal |
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| Sugar | 2.05g | 0.46g |
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| Fiber | 1.6g | 4g |
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| Calcium | 160mg | 232mg |
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| Iron | 1.46mg | 0.47mg |
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| Magnesium | 47mg | 27mg |
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| Phosphorus | 52mg | 25mg |
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| Potassium | 369mg | 213mg |
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| Sodium | 27mg | 17mg |
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| Zinc | 0.47mg | 0.21mg |
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| Copper | 0.076mg | 0.046mg |
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| Vitamin A | 2373IU | 5019IU |
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| Vitamin A RAE | 119µg | 251µg |
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| Vitamin E | 0.43mg | 2.26mg |
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| Vitamin C | 15mg | 35.3mg |
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| Vitamin B1 | 0.044mg | 0.054mg |
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| Vitamin B2 | 0.086mg | 0.13mg |
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| Vitamin B3 | 0.305mg | 0.742mg |
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| Vitamin B5 | 0.437mg | 0.267mg |
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| Vitamin B6 | 0.073mg | 0.165mg |
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| Folate | 97µg | 129µg |
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| Vitamin K | 108.6µg | 437.1µg |
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| Tryptophan | 0.031mg |
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| Threonine | 0.086mg |
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| Isoleucine | 0.1mg |
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| Leucine | 0.151mg |
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| Lysine | 0.117mg |
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| Methionine | 0.033mg |
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| Phenylalanine | 0.087mg |
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| Valine | 0.12mg |
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| Histidine | 0.047mg |
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| Saturated Fat | 0.086g | 0.055g |
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| Monounsaturated Fat | 0.049g | 0.03g |
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| Polyunsaturated fat | 0.319g | 0.201g |
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Which food is preferable for your diet?
is better in case of low diet
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| Low Fats diet |
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| Low Carbs diet |
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| Low Calories diet |
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| Low glycemic index diet | Equal | |
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Vitamins & Minerals Daily Need Coverage Score
The summary scores show how much of your all daily needs across all vitamins or minerals this food would cover if you took three 100 grams servings of it (approximation of 3 serving sizes)
Vitamins Daily Need Coverage Score
52%
147%
Minerals Daily Need Coverage Score
29%
20%
Comparison summary
Which food is lower in Sugar?
Marrow-stem Kale is lower in Sugar (difference - 1.59g)
Which food contains less Sodium?
Marrow-stem Kale contains less Sodium (difference - 10mg)
Which food is lower in Saturated Fat?
Marrow-stem Kale is lower in Saturated Fat (difference - 0.031g)
Which food is richer in vitamins?
Marrow-stem Kale is relatively richer in vitamins
Which food is cheaper?
Arugula is cheaper (difference - $0.1)
Which food is richer in minerals?
Arugula is relatively richer in minerals
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)
Which food is lower in glycemic index?
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The foods have equal glycemic indexes (32)