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.
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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 | +27.4% |
| 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% |
~equal in
Vitamin D
~0µg
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% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in Saturated Fat |
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| Rich in vitamins |
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| Lower in price |
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| Lower in Cholesterol | Equal | ||
| Lower in Glycemic Index | Equal | ||
| Rich in minerals | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
Opinion |
| Calories | 25kcal | 27kcal |
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| Protein | 2.58g | 2.86g |
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| Fats | 0.66g | 0.42g |
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| Vitamin C | 15mg | 70mg |
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| Net carbs | 2.05g | 1.47g |
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| Carbs | 3.65g | 4.67g |
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| Magnesium | 47mg | 32mg |
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| Calcium | 160mg | 115mg |
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| Potassium | 369mg | 384mg |
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| Iron | 1.46mg | 1.64mg |
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| Sugar | 2.05g | 1.32g |
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| Fiber | 1.6g | 3.2g |
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| Copper | 0.076mg | 0.165mg |
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| Zinc | 0.47mg | 0.25mg |
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| Phosphorus | 52mg | 58mg |
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| Sodium | 27mg | 20mg |
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| Vitamin A | 2373IU | 3024IU |
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| Vitamin A RAE | 119µg | 151µg |
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| Vitamin E | 0.43mg | 2.01mg |
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| Manganese | 0.321mg |
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| Selenium | 0.3µg | 0.9µg |
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| Vitamin B1 | 0.044mg | 0.08mg |
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| Vitamin B2 | 0.086mg | 0.11mg |
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| Vitamin B3 | 0.305mg | 0.8mg |
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| Vitamin B5 | 0.437mg | 0.21mg |
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| Vitamin B6 | 0.073mg | 0.18mg |
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| Vitamin K | 108.6µg | 257.5µg |
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| Folate | 97µg | 12µg |
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| Choline | 15.3mg | 0.5mg |
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| Saturated Fat | 0.086g | 0.01g |
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| Monounsaturated Fat | 0.049g | 0.092g |
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| Polyunsaturated fat | 0.319g | 0.038g |
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Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| 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
49%
94%
Minerals Daily Need Coverage Score
28%
25%
Comparison summary
Which food is lower in Sugar?
Mustard Greens Raw is lower in Sugar (difference - 0.73g)
Which food contains less Sodium?
Mustard Greens Raw contains less Sodium (difference - 7mg)
Which food is lower in Saturated Fat?
Mustard Greens Raw is lower in Saturated Fat (difference - 0.076g)
Which food is richer in vitamins?
Mustard Greens Raw is relatively richer in vitamins
Which food is cheaper?
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.