Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up

Arugula vs. Mustard — In-Depth Nutrition Comparison

Compare

A recap on differences between arugula and mustard

  • Arugula is higher in vitamin K, vitamin A, folate, vitamin C, and calcium, yet mustard is higher in selenium, vitamin B1, fiber, and phosphorus.
  • Arugula covers your daily vitamin K needs 89% more than mustard.
  • Arugula contains 50 times more vitamin C than mustard. While arugula contains 15mg of vitamin C, mustard contains only 0.3mg.
  • The amount of sodium in arugula is lower.

Food varieties used in this article are Arugula, raw and Mustard, prepared, yellow.

Infographic

Arugula vs Mustard 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 34% 19% 13% 60% 25% 17% 46% 144% 55% 183%
Contains more CalciumCalcium +154%
Contains more PotassiumPotassium +142.8%
Contains less SodiumSodium -97.6%
Contains more IronIron +10.3%
Contains more ZincZinc +36.2%
Contains more PhosphorusPhosphorus +107.7%
Contains more ManganeseManganese +31.5%
Contains more SeleniumSelenium +11066.7%
~equal in Magnesium ~48mg
~equal in Copper ~0.074mg

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 1% 1.7% 7.2% 0% 44% 16% 11% 15% 16% 0% 3.5% 5.3% 12%
Contains more Vitamin CVitamin C +4900%
Contains more Vitamin AVitamin A +2280%
Contains more Vitamin EVitamin E +19.4%
Contains more Vitamin B2Vitamin B2 +22.9%
Contains more Vitamin B5Vitamin B5 +72%
Contains more Vitamin KVitamin K +7657.1%
Contains more FolateFolate +1285.7%
Contains more Vitamin B1Vitamin B1 +302.3%
Contains more Vitamin B3Vitamin B3 +85.2%
Contains more CholineCholine +46.4%
~equal in Vitamin D ~0µg
~equal in Vitamin B6 ~0.07mg
~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
4% 3% 6% 84% 3%
Protein: 3.74 g
Fats: 3.34 g
Carbs: 5.83 g
Water: 83.72 g
Other: 3.37 g
Contains more ProteinProtein +45%
Contains more FatsFats +406.1%
Contains more CarbsCarbs +59.7%
Contains more OtherOther +140.7%
~equal in Water ~83.72g

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
7% 69% 24%
Saturated fat: Sat. Fat 0.214 g
Monounsaturated fat: Mono. Fat 2.182 g
Polyunsaturated fat: Poly. Fat 0.774 g
Contains less Sat. FatSaturated fat -59.8%
Contains more Mono. FatMonounsaturated fat +4353.1%
Contains more Poly. FatPolyunsaturated fat +142.6%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Arugula Mustard DV% diff.
Vitamin K 108.6µg 1.4µg 89%
Selenium 0.3µg 33.5µg 60%
Sodium 27mg 1104mg 47%
Folate 97µg 7µg 23%
Vitamin C 15mg 0.3mg 16%
Vitamin A 119µg 5µg 13%
Vitamin B1 0.044mg 0.177mg 11%
Calcium 160mg 63mg 10%
Fiber 1.6g 4g 10%
Phosphorus 52mg 108mg 8%
Potassium 369mg 152mg 6%
Monounsaturated fat 0.049g 2.182g 5%
Manganese 0.321mg 0.422mg 4%
Vitamin B5 0.437mg 0.254mg 4%
Fats 0.66g 3.34g 4%
Polyunsaturated fat 0.319g 0.774g 3%
Protein 2.58g 3.74g 2%
Calories 25kcal 60kcal 2%
Vitamin B3 0.305mg 0.565mg 2%
Zinc 0.47mg 0.64mg 2%
Iron 1.46mg 1.61mg 2%
Vitamin B2 0.086mg 0.07mg 1%
Choline 15.3mg 22.4mg 1%
Saturated fat 0.086g 0.214g 1%
Carbs 3.65g 5.83g 1%
Net carbs 2.05g 1.83g N/A
Magnesium 47mg 48mg 0%
Sugar 2.05g 0.92g N/A
Copper 0.076mg 0.074mg 0%
Starch 0.64g 0%
Vitamin E 0.43mg 0.36mg 0%
Vitamin B6 0.073mg 0.07mg 0%
Trans fat 0g 0.009g N/A
Tryptophan 0.009mg 0%
Threonine 0.167mg 0%
Isoleucine 0.146mg 0%
Leucine 0.292mg 0%
Lysine 0.264mg 0%
Methionine 0.076mg 0%
Phenylalanine 0.161mg 0%
Valine 0.189mg 0%
Histidine 0.119mg 0%
Fructose 0.23g 0%
Omega-3 - ALA 0.373g N/A
Omega-3 - Eicosatrienoic acid 0.018g N/A
Omega-6 - Eicosadienoic acid 0.01g N/A
Omega-6 - Linoleic acid 0.358g N/A

Which food is preferable for your diet?

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

People also compare

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
10%
Mustard
Minerals Daily Need Coverage Score
28%
Arugula
60%
Mustard

Comparison summary

Which food is richer in minerals?
Mustard
Mustard is relatively richer in minerals
Which food is lower in Sugar?
Mustard
Mustard is lower in Sugar (difference - 1.13g)
Which food contains less Sodium?
Arugula
Arugula contains less Sodium (difference - 1077mg)
Which food is lower in Saturated fat?
Arugula
Arugula is lower in Saturated fat (difference - 0.128g)
Which food is cheaper?
Arugula
Arugula is cheaper (difference - $1.7)
Which food is richer in vitamins?
Arugula
Arugula is relatively richer in vitamins
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

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. Mustard - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172234/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.