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Arugula vs Mustard Greens - In-Depth Nutrition Comparison

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How are Arugula and Mustard Greens different?

  • Arugula is higher in Folate, however Mustard Greens are richer in Vitamin K, Vitamin C, Vitamin E , Copper, Vitamin B6, and Fiber.
  • Daily need coverage for Vitamin K from Mustard Greens is 124% higher.
  • Arugula contains 31 times more Choline than Mustard Greens. While Arugula contains 15.3mg of Choline, Mustard Greens contain only 0.5mg.

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

Infographic

Arugula vs Mustard Greens 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 Calcium +39.1%
Contains more Magnesium +46.9%
Contains more Zinc +88%
Contains more Iron +12.3%
Contains more Phosphorus +11.5%
Contains less Sodium -25.9%
Contains more Copper +117.1%
Equal in Potassium - 384
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 48% 55% 34% 23% 33% 4% 13% 26%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 35% 62% 23% 25% 34% 3% 7% 56%
Contains more Calcium +39.1%
Contains more Magnesium +46.9%
Contains more Zinc +88%
Contains more Iron +12.3%
Contains more Phosphorus +11.5%
Contains less Sodium -25.9%
Contains more Copper +117.1%
Equal in Potassium - 384

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 +108.1%
Contains more Folate +708.3%
Contains more Vitamin A +27.4%
Contains more Vitamin E +367.4%
Contains more Vitamin C +366.7%
Contains more Vitamin B1 +81.8%
Contains more Vitamin B2 +27.9%
Contains more Vitamin B3 +162.3%
Contains more Vitamin B6 +146.6%
Contains more Vitamin K +137.1%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 143% 9% 0% 50% 11% 20% 6% 27% 17% 73% 0% 272%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 182% 41% 0% 234% 20% 26% 15% 13% 42% 9% 0% 644%
Contains more Vitamin B5 +108.1%
Contains more Folate +708.3%
Contains more Vitamin A +27.4%
Contains more Vitamin E +367.4%
Contains more Vitamin C +366.7%
Contains more Vitamin B1 +81.8%
Contains more Vitamin B2 +27.9%
Contains more Vitamin B3 +162.3%
Contains more Vitamin B6 +146.6%
Contains more Vitamin K +137.1%

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 Mustard Greens
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Rich in vitamins ok
Lower in price ok
Lower in Cholesterol Equal
Lower in glycemic index Equal
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Arugula Mustard Greens Opinion
Net carbs 2.05g 1.47g Arugula
Protein 2.58g 2.86g Mustard Greens
Fats 0.66g 0.42g Arugula
Carbs 3.65g 4.67g Mustard Greens
Calories 25kcal 27kcal Mustard Greens
Starch g g
Fructose g g
Sugar 2.05g 1.32g Mustard Greens
Fiber 1.6g 3.2g Mustard Greens
Calcium 160mg 115mg Arugula
Iron 1.46mg 1.64mg Mustard Greens
Magnesium 47mg 32mg Arugula
Phosphorus 52mg 58mg Mustard Greens
Potassium 369mg 384mg Mustard Greens
Sodium 27mg 20mg Mustard Greens
Zinc 0.47mg 0.25mg Arugula
Copper 0.076mg 0.165mg Mustard Greens
Vitamin A 2373IU 3024IU Mustard Greens
Vitamin E 0.43mg 2.01mg Mustard Greens
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 15mg 70mg Mustard Greens
Vitamin B1 0.044mg 0.08mg Mustard Greens
Vitamin B2 0.086mg 0.11mg Mustard Greens
Vitamin B3 0.305mg 0.8mg Mustard Greens
Vitamin B5 0.437mg 0.21mg Arugula
Vitamin B6 0.073mg 0.18mg Mustard Greens
Folate 97µg 12µg Arugula
Vitamin B12 0µg 0µg
Vitamin K 108.6µg 257.5µg Mustard Greens
Tryptophan mg mg
Threonine mg mg
Isoleucine mg mg
Leucine mg mg
Lysine mg mg
Methionine mg mg
Phenylalanine mg mg
Valine mg mg
Histidine mg mg
Cholesterol 0mg 0mg
Trans Fat 0g 0g
Saturated Fat 0.086g 0.01g Mustard Greens
Monounsaturated Fat 0.049g 0.092g Mustard Greens
Polyunsaturated fat 0.319g 0.038g Arugula

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Arugula Mustard Greens
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low glycemic index diet Equal

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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
102
Mustard Greens
Mineral Summary Score
29
Arugula
30
Mustard Greens

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
17%
Mustard Greens
Carbohydrates
4%
Arugula
5%
Mustard Greens
Fats
3%
Arugula
2%
Mustard Greens

Comparison summary

Which food is lower in Sugar?
Mustard Greens
Mustard Greens is lower in Sugar (difference - 0.73g)
Which food contains less Sodium?
Mustard Greens
Mustard Greens contains less Sodium (difference - 7mg)
Which food is lower in Saturated Fat?
Mustard Greens
Mustard Greens is lower in Saturated Fat (difference - 0.076g)
Which food is richer in vitamins?
Mustard Greens
Mustard Greens is relatively richer in vitamins
Which food is cheaper?
Arugula
Arugula is cheaper (difference - $1)
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)
Which food is richer in minerals?
?
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

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. Mustard Greens - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169256/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.