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 A, vitamin E, copper, vitamin B6, and fiber.
- Daily need coverage for vitamin K for mustard Greens Raw is 124% higher.
- Arugula contains 8 times more folate than mustard Greens Raw. While arugula contains 97µg of folate, mustard Greens Raw contain only 12µg.
Arugula, raw and Mustard greens, raw are the varieties used in this article.
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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 MagnesiumMagnesium | +46.9% |
| Contains more CalciumCalcium | +39.1% |
| Contains more ZincZinc | +88% |
| Contains more ManganeseManganese | +∞% |
| Contains more IronIron | +12.3% |
| Contains more CopperCopper | +117.1% |
| Contains more PhosphorusPhosphorus | +11.5% |
| Contains less SodiumSodium | -25.9% |
| Contains more SeleniumSelenium | +200% |
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 B5Vitamin B5 | +108.1% |
| Contains more FolateFolate | +708.3% |
| Contains more CholineCholine | +2960% |
| Contains more Vitamin CVitamin C | +366.7% |
| Contains more Vitamin AVitamin A | +26.9% |
| Contains more Vitamin EVitamin E | +367.4% |
| Contains more Vitamin B1Vitamin B1 | +81.8% |
| Contains more Vitamin B2Vitamin B2 | +27.9% |
| Contains more Vitamin B3Vitamin B3 | +162.3% |
| Contains more Vitamin B6Vitamin B6 | +146.6% |
| Contains more Vitamin KVitamin K | +137.1% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin K | 108.6µg | 257.5µg | 124% |
| Vitamin C | 15mg | 70mg | 61% |
| Folate | 97µg | 12µg | 21% |
| Manganese | 0.321mg | 14% | |
| Vitamin E | 0.43mg | 2.01mg | 11% |
| Copper | 0.076mg | 0.165mg | 10% |
| Vitamin B6 | 0.073mg | 0.18mg | 8% |
| Fiber | 1.6g | 3.2g | 6% |
| Calcium | 160mg | 115mg | 5% |
| Vitamin B5 | 0.437mg | 0.21mg | 5% |
| Vitamin A | 119µg | 151µg | 4% |
| Magnesium | 47mg | 32mg | 4% |
| Choline | 15.3mg | 0.5mg | 3% |
| Vitamin B1 | 0.044mg | 0.08mg | 3% |
| Vitamin B3 | 0.305mg | 0.8mg | 3% |
| Polyunsaturated fat | 0.319g | 0.038g | 2% |
| Zinc | 0.47mg | 0.25mg | 2% |
| Iron | 1.46mg | 1.64mg | 2% |
| Vitamin B2 | 0.086mg | 0.11mg | 2% |
| Protein | 2.58g | 2.86g | 1% |
| Phosphorus | 52mg | 58mg | 1% |
| Selenium | 0.3µg | 0.9µg | 1% |
| Calories | 25kcal | 27kcal | 0% |
| Fats | 0.66g | 0.42g | 0% |
| Carbs | 3.65g | 4.67g | 0% |
| Net carbs | 2.05g | 1.47g | N/A |
| Potassium | 369mg | 384mg | 0% |
| Sugar | 2.05g | 1.32g | N/A |
| Sodium | 27mg | 20mg | 0% |
| Saturated fat | 0.086g | 0.01g | 0% |
| Monounsaturated fat | 0.049g | 0.092g | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
2.58 g
Fats:
0.66 g
Carbs:
3.65 g
Water:
91.71 g
Other:
1.4 g
Protein:
2.86 g
Fats:
0.42 g
Carbs:
4.67 g
Water:
90.7 g
Other:
1.35 g
| Contains more FatsFats | +57.1% |
| Contains more ProteinProtein | +10.9% |
| Contains more CarbsCarbs | +27.9% |
~equal in
Water
~90.7g
~equal in
Other
~1.35g
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.086 g
Monounsaturated fat:
Mono. Fat
0.049 g
Polyunsaturated fat:
Poly. Fat
0.319 g
Saturated fat:
Sat. Fat
0.01 g
Monounsaturated fat:
Mono. Fat
0.092 g
Polyunsaturated fat:
Poly. Fat
0.038 g
| Contains more Poly. FatPolyunsaturated fat | +739.5% |
| Contains less Sat. FatSaturated fat | -88.4% |
| Contains more Mono. FatMonounsaturated fat | +87.8% |