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Arugula vs. Mulberry — In-Depth Nutrition Comparison

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How are arugula and mulberries different?

  • Arugula is higher in vitamin K, vitamin A, folate, calcium, magnesium, and potassium; however, mulberries are richer in vitamin C.
  • Daily need coverage for vitamin K for arugula is 84% higher.
  • Arugula contains 95 times more vitamin A than mulberries. While arugula contains 2373IU of vitamin A, mulberries contain only 25IU.
  • Arugula has less sugar.

Arugula, raw and Mulberries, raw are the varieties used in this article.

Infographic

Arugula vs Mulberry 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" 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 13% 12% 17% 69% 20% 3.3% 16% 1.3% 0% 3.3%
Contains more MagnesiumMagnesium +161.1%
Contains more CalciumCalcium +310.3%
Contains more PotassiumPotassium +90.2%
Contains more CopperCopper +26.7%
Contains more ZincZinc +291.7%
Contains more PhosphorusPhosphorus +36.8%
Contains more ManganeseManganese +∞%
Contains more IronIron +26.7%
Contains less SodiumSodium -63%
Contains more SeleniumSelenium +100%

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 121% 0.33% 17% 0% 7.3% 23% 12% 0% 12% 0% 20% 4.5% 6.7%
Contains more Vitamin AVitamin A +11800%
Contains more Vitamin B1Vitamin B1 +51.7%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +46%
Contains more Vitamin KVitamin K +1292.3%
Contains more FolateFolate +1516.7%
Contains more CholineCholine +24.4%
Contains more Vitamin CVitamin C +142.7%
Contains more Vitamin EVitamin E +102.3%
Contains more Vitamin B2Vitamin B2 +17.4%
Contains more Vitamin B3Vitamin B3 +103.3%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

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
10% 88%
Protein: 1.44 g
Fats: 0.39 g
Carbs: 9.8 g
Water: 87.68 g
Other: 0.69 g
Contains more ProteinProtein +79.2%
Contains more FatsFats +69.2%
Contains more OtherOther +102.9%
Contains more CarbsCarbs +168.5%
~equal in Water ~87.68g

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
10% 15% 75%
Saturated fat: Sat. Fat 0.027 g
Monounsaturated fat: Mono. Fat 0.041 g
Polyunsaturated fat: Poly. Fat 0.207 g
Contains more Mono. FatMonounsaturated fat +19.5%
Contains more Poly. FatPolyunsaturated fat +54.1%
Contains less Sat. FatSaturated fat -68.6%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Arugula Mulberry
Lower in Sodium ok
Lower in Saturated fat ok
Lower in Glycemic Index ok
Lower in Sugar ok
Rich in minerals ok
Lower in Cholesterol Equal
Lower in price Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Arugula Mulberry DV% diff.
Vitamin K 108.6µg 7.8µg 84%
Vitamin C 15mg 36.4mg 24%
Folate 97µg 6µg 23%
Manganese 0.321mg 14%
Vitamin A 119µg 1µg 13%
Calcium 160mg 39mg 12%
Vitamin B5 0.437mg 9%
Magnesium 47mg 18mg 7%
Potassium 369mg 194mg 5%
Iron 1.46mg 1.85mg 5%
Zinc 0.47mg 0.12mg 3%
Vitamin E 0.43mg 0.87mg 3%
Vitamin B3 0.305mg 0.62mg 2%
Vitamin B6 0.073mg 0.05mg 2%
Copper 0.076mg 0.06mg 2%
Phosphorus 52mg 38mg 2%
Protein 2.58g 1.44g 2%
Carbs 3.65g 9.8g 2%
Choline 15.3mg 12.3mg 1%
Calories 25kcal 43kcal 1%
Sodium 27mg 10mg 1%
Vitamin B2 0.086mg 0.101mg 1%
Vitamin B1 0.044mg 0.029mg 1%
Selenium 0.3µg 0.6µg 1%
Polyunsaturated fat 0.319g 0.207g 1%
Fats 0.66g 0.39g 0%
Net carbs 2.05g 8.1g N/A
Sugar 2.05g 8.1g N/A
Fiber 1.6g 1.7g 0%
Saturated fat 0.086g 0.027g 0%
Monounsaturated fat 0.049g 0.041g 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Arugula Mulberry
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
41%
Arugula
17%
Mulberry
Minerals Daily Need Coverage Score
28%
Arugula
16%
Mulberry

Comparison summary

Which food contains less Sodium?
Mulberry
Mulberry contains less Sodium (difference - 17mg)
Which food is lower in Saturated fat?
Mulberry
Mulberry is lower in Saturated fat (difference - 0.059g)
Which food is lower in glycemic index?
Mulberry
Mulberry is lower in glycemic index (difference - 7)
Which food is lower in Sugar?
Arugula
Arugula is lower in Sugar (difference - 6.05g)
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 cheaper?
?
The foods are relatively equal in price ($0.4)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Mulberry - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169913/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.