Arugula vs. Mustard — In-Depth Nutrition Comparison
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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
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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.
| 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% |
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.
| 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% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
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 |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| 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
| Contains less Sat. FatSaturated fat | -59.8% |
| Contains more Mono. FatMonounsaturated fat | +4353.1% |
| Contains more Poly. FatPolyunsaturated fat | +142.6% |
