Kale raw vs. Arugula — In-Depth Nutrition Comparison
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Important differences between Kale raw and Arugula
- Kale raw has more Vitamin K, Copper, Vitamin C, Vitamin A RAE, Vitamin B6, Manganese, Folate, Fiber, and Vitamin E , however, Arugula has more Vitamin B5.
- Kale raw's daily need coverage for Vitamin K is 497% more.
- Kale raw has 20 times more Copper than Arugula. Kale raw has 1.499mg of Copper, while Arugula has 0.076mg.
The food varieties used in the comparison are Kale, raw and Arugula, 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.
| Contains more PotassiumPotassium | +33.1% |
| Contains more CopperCopper | +1872.4% |
| Contains more ZincZinc | +19.1% |
| Contains more PhosphorusPhosphorus | +76.9% |
| Contains more ManganeseManganese | +105.3% |
| Contains more SeleniumSelenium | +200% |
| Contains less SodiumSodium | -28.9% |
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 CVitamin C | +700% |
| Contains more Vitamin AVitamin A | +321% |
| Contains more Vitamin E Vitamin E | +258.1% |
| Contains more Vitamin B1Vitamin B1 | +150% |
| Contains more Vitamin B2Vitamin B2 | +51.2% |
| Contains more Vitamin B3Vitamin B3 | +227.9% |
| Contains more Vitamin B6Vitamin B6 | +271.2% |
| Contains more Vitamin KVitamin K | +549% |
| Contains more FolateFolate | +45.4% |
| Contains more Vitamin B5Vitamin B5 | +380.2% |
| Contains more CholineCholine | +1812.5% |
~equal in
Vitamin D
~0µg
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +65.9% |
| Contains more FatsFats | +40.9% |
| Contains more CarbsCarbs | +139.7% |
| Contains more OtherOther | +42.9% |
~equal in
Water
~91.71g
Fat Type Comparison
Fat type breakdown side-by-side comparison
~equal in
Saturated Fat
~0.086g
~equal in
Monounsaturated Fat
~0.049g
~equal in
Polyunsaturated fat
~0.319g
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 Glycemic Index |
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| Lower in price |
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| Rich in minerals |
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| Rich in vitamins |
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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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| Lower in Cholesterol | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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Opinion |
| Calories | 49kcal | 25kcal |
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| Protein | 4.28g | 2.58g |
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| Fats | 0.93g | 0.66g |
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| Vitamin C | 120mg | 15mg |
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| Net carbs | 5.15g | 2.05g |
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| Carbs | 8.75g | 3.65g |
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| Magnesium | 47mg | 47mg | |
| Calcium | 150mg | 160mg |
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| Potassium | 491mg | 369mg |
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| Iron | 1.47mg | 1.46mg |
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| Sugar | 2.26g | 2.05g |
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| Fiber | 3.6g | 1.6g |
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| Copper | 1.499mg | 0.076mg |
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| Zinc | 0.56mg | 0.47mg |
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| Phosphorus | 92mg | 52mg |
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| Sodium | 38mg | 27mg |
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| Vitamin A | 9990IU | 2373IU |
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| Vitamin A RAE | 500µg | 119µg |
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| Vitamin E | 1.54mg | 0.43mg |
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| Manganese | 0.659mg | 0.321mg |
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| Selenium | 0.9µg | 0.3µg |
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| Vitamin B1 | 0.11mg | 0.044mg |
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| Vitamin B2 | 0.13mg | 0.086mg |
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| Vitamin B3 | 1mg | 0.305mg |
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| Vitamin B5 | 0.091mg | 0.437mg |
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| Vitamin B6 | 0.271mg | 0.073mg |
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| Vitamin K | 704.8µg | 108.6µg |
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| Folate | 141µg | 97µg |
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| Choline | 0.8mg | 15.3mg |
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| Saturated Fat | 0.091g | 0.086g |
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| Monounsaturated Fat | 0.052g | 0.049g |
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| Polyunsaturated fat | 0.338g | 0.319g |
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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 |
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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
234%
49%
Minerals Daily Need Coverage Score
83%
28%
Comparison summary
Which food is lower in glycemic index?
Kale raw is lower in glycemic index (difference - 32)
Which food is cheaper?
Kale raw is cheaper (difference - $0.4)
Which food is richer in minerals?
Kale raw is relatively richer in minerals
Which food is richer in vitamins?
Kale raw is relatively richer in vitamins
Which food is lower in Sugar?
Arugula is lower in Sugar (difference - 0.21g)
Which food contains less Sodium?
Arugula contains less Sodium (difference - 11mg)
Which food is lower in Saturated Fat?
Arugula is lower in Saturated Fat (difference - 0.005g)
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)