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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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 34% 48% 33% 55% 25% 13% 22% 3.5% 42% 1.6%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 23% 35% 34% 62% 55% 6.8% 25% 2.6% 0% 4.9%
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%
~equal in Potassium ~384mg

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.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 50% 142% 8.6% 0% 11% 20% 5.7% 26% 17% 0% 272% 73% 8.3%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 233% 181% 40% 0% 20% 25% 15% 13% 42% 0% 644% 9% 0.27%
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
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
3% 4% 92%
Protein: 2.58 g
Fats: 0.66 g
Carbs: 3.65 g
Water: 91.71 g
Other: 1.4 g
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 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
19% 11% 70%
Saturated Fat: Sat. Fat 0.086 g
Monounsaturated Fat: Mono. Fat 0.049 g
Polyunsaturated fat: Poly. Fat 0.319 g
7% 66% 27%
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.
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
Calories 25kcal 27kcal Mustard Greens Raw
Protein 2.58g 2.86g Mustard Greens Raw
Fats 0.66g 0.42g Arugula
Vitamin C 15mg 70mg Mustard Greens Raw
Net carbs 2.05g 1.47g Arugula
Carbs 3.65g 4.67g Mustard Greens Raw
Magnesium 47mg 32mg Arugula
Calcium 160mg 115mg Arugula
Potassium 369mg 384mg Mustard Greens Raw
Iron 1.46mg 1.64mg Mustard Greens Raw
Sugar 2.05g 1.32g Mustard Greens Raw
Fiber 1.6g 3.2g Mustard Greens Raw
Copper 0.076mg 0.165mg Mustard Greens Raw
Zinc 0.47mg 0.25mg Arugula
Phosphorus 52mg 58mg Mustard Greens Raw
Sodium 27mg 20mg Mustard Greens Raw
Vitamin A 2373IU 3024IU Mustard Greens Raw
Vitamin A 119µg 151µg Mustard Greens Raw
Vitamin E 0.43mg 2.01mg Mustard Greens Raw
Manganese 0.321mg Arugula
Selenium 0.3µg 0.9µg 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
Vitamin K 108.6µg 257.5µg Mustard Greens Raw
Folate 97µg 12µg Arugula
Choline 15.3mg 0.5mg Arugula
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 Calories diet ok
Low Fats diet ok
Low Carbs 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
49%
Arugula
94%
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.