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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 Copper +117.1%
Contains more Phosphorus +11.5%
Contains less Sodium -25.9%
Equal in Potassium - 384
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 55% 48% 33% 34% 26% 13% 23% 4%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 62% 35% 34% 23% 56% 7% 25% 3%
Contains more Calcium +39.1%
Contains more Magnesium +46.9%
Contains more Zinc +88%
Contains more Iron +12.3%
Contains more Copper +117.1%
Contains more Phosphorus +11.5%
Contains less Sodium -25.9%
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 C +366.7%
Contains more Vitamin A +27.4%
Contains more Vitamin E +367.4%
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 C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 50% 143% 9% 0% 11% 20% 6% 27% 17% 0% 272% 73%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 234% 182% 41% 0% 20% 26% 15% 13% 42% 0% 644% 9%
Contains more Vitamin B5 +108.1%
Contains more Folate +708.3%
Contains more Vitamin C +366.7%
Contains more Vitamin A +27.4%
Contains more Vitamin E +367.4%
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 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 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

Which food is preferable for your diet?

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

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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.

All nutrients comparison - raw data values

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

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.