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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, 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
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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 more Iron +210.6%
Contains more Potassium +73.2%
Contains more Magnesium +74.1%
Contains more Copper +65.2%
Contains more Zinc +123.8%
Contains more Phosphorus +108%
Contains more Calcium +45%
Contains less Sodium -37%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 55% 48% 33% 34% 26% 13% 23% 4%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 18% 70% 19% 20% 16% 6% 11% 3%
Contains more Iron +210.6%
Contains more Potassium +73.2%
Contains more Magnesium +74.1%
Contains more Copper +65.2%
Contains more Zinc +123.8%
Contains more Phosphorus +108%
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 C +135.3%
Contains more Vitamin A +111.5%
Contains more Vitamin E +425.6%
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 Vitamin K +302.5%
Contains more Folate +33%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 50% 143% 9% 0% 11% 20% 6% 27% 17% 0% 272% 73%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 118% 302% 46% 0% 14% 30% 14% 17% 39% 0% 1093% 97%
Contains more Vitamin B5 +63.7%
Contains more Vitamin C +135.3%
Contains more Vitamin A +111.5%
Contains more Vitamin E +425.6%
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 Vitamin K +302.5%
Contains more Folate +33%

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 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

Which food is preferable for your diet?

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

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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)

All nutrients comparison - raw data values

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

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.