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  6. Arugula vs. Mustard Greens Raw

Arugula vs. Mustard Greens Raw — In-Depth Nutrition Comparison

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How are Arugula and Mustard Greens Raw different?

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

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

Infographic

Arugula vs Mustard Greens Raw 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.
Arugula
Arugula
4
:
6
Mustard Greens Raw
Mustard Greens Raw
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%
Contains more Selenium +200%
Equal in Potassium - 384
Arugula
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 48% 55% 34% 23% 33% 4% 13% 26% 42% 2%
Mustard Greens Raw
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 35% 62% 23% 25% 34% 3% 7% 56% 0% 5%
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%
Contains more Selenium +200%
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" charts below show how much of the daily needs can be covered by 300 grams of the food.
Arugula
Arugula
2
:
8
Mustard Greens Raw
Mustard Greens Raw
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%
Arugula
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%
Mustard Greens Raw
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%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Arugula
Arugula
3
:
2
Mustard Greens Raw
Mustard Greens Raw
Contains more Fats +57.1%
Contains more Protein +10.9%
Contains more Carbs +27.9%
Equal in Water - 90.7
Equal in Other - 1.35
Arugula
3% 4% 92%
Protein: 2.58 g
Fats: 0.66 g
Carbs: 3.65 g
Water: 91.71 g
Other: 1.4 g
Mustard Greens Raw
3% 5% 91%
Protein: 2.86 g
Fats: 0.42 g
Carbs: 4.67 g
Water: 90.7 g
Other: 1.35 g
Contains more Fats +57.1%
Contains more Protein +10.9%
Contains more Carbs +27.9%
Equal in Water - 90.7
Equal in Other - 1.35

Fat Type Comparison

Fat type breakdown side-by-side comparison
Arugula
Arugula
1
:
2
Mustard Greens Raw
Mustard Greens Raw
Contains more Polyunsaturated fat +739.5%
Contains less Saturated Fat -88.4%
Contains more Monounsaturated Fat +87.8%
Arugula
19% 11% 70%
Saturated Fat: 0.086 g
Monounsaturated Fat: 0.049 g
Polyunsaturated fat: 0.319 g
Mustard Greens Raw
7% 66% 27%
Saturated Fat: 0.01 g
Monounsaturated Fat: 0.092 g
Polyunsaturated fat: 0.038 g
Contains more Polyunsaturated fat +739.5%
Contains less Saturated Fat -88.4%
Contains more Monounsaturated Fat +87.8%

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 Greens Raw
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 Raw Opinion
Net carbs 2.05g 1.47g Arugula
Protein 2.58g 2.86g Mustard Greens Raw
Fats 0.66g 0.42g Arugula
Carbs 3.65g 4.67g Mustard Greens Raw
Calories 25kcal 27kcal Mustard Greens Raw
Sugar 2.05g 1.32g Mustard Greens Raw
Fiber 1.6g 3.2g Mustard Greens Raw
Calcium 160mg 115mg Arugula
Iron 1.46mg 1.64mg Mustard Greens Raw
Magnesium 47mg 32mg Arugula
Phosphorus 52mg 58mg Mustard Greens Raw
Potassium 369mg 384mg Mustard Greens Raw
Sodium 27mg 20mg Mustard Greens Raw
Zinc 0.47mg 0.25mg Arugula
Copper 0.076mg 0.165mg Mustard Greens Raw
Manganese 0.321mg Arugula
Selenium 0.3µg 0.9µg Mustard Greens Raw
Vitamin A 2373IU 3024IU Mustard Greens Raw
Vitamin A RAE 119µg 151µg Mustard Greens Raw
Vitamin E 0.43mg 2.01mg Mustard Greens Raw
Vitamin C 15mg 70mg Mustard Greens Raw
Vitamin B1 0.044mg 0.08mg Mustard Greens Raw
Vitamin B2 0.086mg 0.11mg Mustard Greens Raw
Vitamin B3 0.305mg 0.8mg Mustard Greens Raw
Vitamin B5 0.437mg 0.21mg Arugula
Vitamin B6 0.073mg 0.18mg Mustard Greens Raw
Folate 97µg 12µg Arugula
Vitamin K 108.6µg 257.5µg Mustard Greens Raw
Saturated Fat 0.086g 0.01g Mustard Greens Raw
Monounsaturated Fat 0.049g 0.092g Mustard Greens Raw
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 Raw
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet Equal

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
52%
Arugula
102%
Mustard Greens Raw
Minerals Daily Need Coverage Score
28%
Arugula
25%
Mustard Greens Raw

Comparison summary

Which food is lower in Sugar?
Mustard Greens Raw
Mustard Greens Raw is lower in Sugar (difference - 0.73g)
Which food contains less Sodium?
Mustard Greens Raw
Mustard Greens Raw contains less Sodium (difference - 7mg)
Which food is lower in Saturated Fat?
Mustard Greens Raw
Mustard Greens Raw is lower in Saturated Fat (difference - 0.076g)
Which food is richer in vitamins?
Mustard Greens Raw
Mustard Greens Raw 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

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 Greens Raw - 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.