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  6. Kale raw vs. Arugula

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 A, vitamin C, 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

Kale raw vs Arugula 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% 45% 43% 55% 500% 15% 39% 5% 86% 4.9%
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%
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%
~equal in Magnesium ~47mg
~equal in Calcium ~160mg
~equal in Iron ~1.46mg

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 400% 167% 31% 0% 28% 30% 19% 5.5% 63% 0% 1762% 106% 0.44%
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% 40% 8.6% 0% 11% 20% 5.7% 26% 17% 0% 272% 73% 8.3%
Contains more Vitamin CVitamin C +700%
Contains more Vitamin AVitamin A +320.2%
Contains more Vitamin EVitamin 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
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Kale raw Arugula DV% diff.
Vitamin K 704.8µg 108.6µg 497%
Copper 1.499mg 0.076mg 158%
Vitamin C 120mg 15mg 117%
Vitamin A 500µg 119µg 42%
Manganese 0.659mg 0.321mg 15%
Vitamin B6 0.271mg 0.073mg 15%
Folate 141µg 97µg 11%
Fiber 3.6g 1.6g 8%
Vitamin E 1.54mg 0.43mg 7%
Vitamin B5 0.091mg 0.437mg 7%
Vitamin B1 0.11mg 0.044mg 6%
Phosphorus 92mg 52mg 6%
Potassium 491mg 369mg 4%
Vitamin B3 1mg 0.305mg 4%
Choline 0.8mg 15.3mg 3%
Protein 4.28g 2.58g 3%
Vitamin B2 0.13mg 0.086mg 3%
Carbs 8.75g 3.65g 2%
Calories 49kcal 25kcal 1%
Selenium 0.9µg 0.3µg 1%
Calcium 150mg 160mg 1%
Zinc 0.56mg 0.47mg 1%
Fats 0.93g 0.66g 0%
Net carbs 5.15g 2.05g N/A
Magnesium 47mg 47mg 0%
Iron 1.47mg 1.46mg 0%
Sugar 2.26g 2.05g N/A
Sodium 38mg 27mg 0%
Saturated fat 0.091g 0.086g 0%
Monounsaturated fat 0.052g 0.049g 0%
Polyunsaturated fat 0.338g 0.319g 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
4% 9% 84% 2%
Protein: 4.28 g
Fats: 0.93 g
Carbs: 8.75 g
Water: 84.04 g
Other: 2 g
3% 4% 92%
Protein: 2.58 g
Fats: 0.66 g
Carbs: 3.65 g
Water: 91.71 g
Other: 1.4 g
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
19% 11% 70%
Saturated fat: Sat. Fat 0.091 g
Monounsaturated fat: Mono. Fat 0.052 g
Polyunsaturated fat: Poly. Fat 0.338 g
19% 11% 70%
Saturated fat: Sat. Fat 0.086 g
Monounsaturated fat: Mono. Fat 0.049 g
Polyunsaturated fat: Poly. Fat 0.319 g
~equal in Saturated fat ~0.086g
~equal in Monounsaturated fat ~0.049g
~equal in Polyunsaturated fat ~0.319g

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. Kale raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168421/nutrients
  2. Arugula - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169387/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.