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Arugula vs. Mustard oil — In-Depth Nutrition Comparison

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Important differences between arugula and mustard oil

  • Mustard oil has less vitamin A, folate, iron, vitamin C, calcium, manganese, magnesium, potassium, and vitamin B5.
  • Mustard oil's daily need coverage for saturated fat is 57% more.
  • Arugula is lower in saturated fat.
  • Arugula has a higher glycemic index than mustard oil.

The food varieties used in the comparison are Arugula, raw and Oil, mustard.

Infographic

Arugula vs Mustard oil 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 0% 0% 0% 0% 0% 0% 0% 0% 0% 0%
Contains more MagnesiumMagnesium +∞%
Contains more CalciumCalcium +∞%
Contains more PotassiumPotassium +∞%
Contains more IronIron +∞%
Contains more CopperCopper +∞%
Contains more ZincZinc +∞%
Contains more PhosphorusPhosphorus +∞%
Contains more ManganeseManganese +∞%
Contains more SeleniumSelenium +∞%
Contains less SodiumSodium -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.
Arugula
11
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 0% 0% 0% 0% 0% 0% 0% 0% 0% 0% 0% 0% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +∞%
Contains more Vitamin B2Vitamin B2 +∞%
Contains more Vitamin B3Vitamin B3 +∞%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +∞%
Contains more CholineCholine +∞%
~equal in Vitamin D ~µg
~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
100%
Protein: 0 g
Fats: 100 g
Carbs: 0 g
Water: 0 g
Other: 0 g
Contains more ProteinProtein +∞%
Contains more CarbsCarbs +∞%
Contains more WaterWater +∞%
Contains more OtherOther +∞%
Contains more FatsFats +15051.5%

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
13% 64% 23%
Saturated fat: Sat. Fat 11.582 g
Monounsaturated fat: Mono. Fat 59.187 g
Polyunsaturated fat: Poly. Fat 21.23 g
Contains less Sat. FatSaturated fat -99.3%
Contains more Mono. FatMonounsaturated fat +120689.8%
Contains more Poly. FatPolyunsaturated fat +6555.2%

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 oil
Lower in Cholesterol ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Glycemic Index ok
Lower in price ok
Lower in Saturated fat ok
Rich in minerals ok
Rich in vitamins ok

All nutrients comparison - raw data values

Nutrient Arugula Mustard oil DV% diff.
Fats 0.66g 100g 153%
Monounsaturated fat 0.049g 59.187g 148%
Polyunsaturated fat 0.319g 21.23g 139%
Vitamin K 108.6µg 91%
Saturated fat 0.086g 11.582g 52%
Calories 25kcal 884kcal 43%
Folate 97µg 0µg 24%
Iron 1.46mg 0mg 18%
Vitamin C 15mg 0mg 17%
Calcium 160mg 0mg 16%
Manganese 0.321mg 0mg 14%
Vitamin A 119µg 0µg 13%
Magnesium 47mg 0mg 11%
Potassium 369mg 0mg 11%
Vitamin B5 0.437mg 0mg 9%
Copper 0.076mg 0mg 8%
Vitamin B2 0.086mg 0mg 7%
Phosphorus 52mg 0mg 7%
Fiber 1.6g 0g 6%
Vitamin B6 0.073mg 0mg 6%
Protein 2.58g 0g 5%
Zinc 0.47mg 0mg 4%
Vitamin B1 0.044mg 0mg 4%
Choline 15.3mg 3%
Vitamin E 0.43mg 3%
Vitamin B3 0.305mg 0mg 2%
Carbs 3.65g 0g 1%
Selenium 0.3µg 0µg 1%
Sodium 27mg 0mg 1%
Net carbs 2.05g 0g N/A
Sugar 2.05g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Arugula Mustard oil
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
0%
Mustard oil
Minerals Daily Need Coverage Score
28%
Arugula
0%
Mustard oil

Comparison summary

Which food is lower in Cholesterol?
Mustard oil
Mustard oil is lower in Cholesterol (difference - 0mg)
Which food is lower in Sugar?
Mustard oil
Mustard oil is lower in Sugar (difference - 2.05g)
Which food contains less Sodium?
Mustard oil
Mustard oil contains less Sodium (difference - 27mg)
Which food is lower in glycemic index?
Mustard oil
Mustard oil is lower in glycemic index (difference - 32)
Which food is cheaper?
Mustard oil
Mustard oil is cheaper (difference - $0.4)
Which food is lower in Saturated fat?
Arugula
Arugula is lower in Saturated fat (difference - 11.496g)
Which food is richer in minerals?
Arugula
Arugula is relatively richer in minerals
Which food is richer in vitamins?
Arugula
Arugula is relatively richer in vitamins

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 oil - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172337/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.