Kale, scotch, raw vs. Arugula — In-Depth Nutrition Comparison
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Differences between kale, scotch, raw and arugula
- Kale, scotch, raw has more vitamin C, iron, copper, vitamin A, manganese, vitamin B6, magnesium, and vitamin B3, while arugula has more folate and vitamin B5.
- Kale, scotch, raw's daily need coverage for vitamin C is 128% higher.
- Arugula contains 4 times less vitamin B3 than kale, scotch, raw. Kale, scotch, raw contains 1.3mg of vitamin B3, while arugula contains 0.305mg.
The food types used in this comparison are Kale, scotch, raw and Arugula, raw.
Infographic
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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 | +87.2% |
| Contains more CalciumCalcium | +28.1% |
| Contains more PotassiumPotassium | +22% |
| Contains more IronIron | +105.5% |
| Contains more CopperCopper | +219.7% |
| Contains more PhosphorusPhosphorus | +19.2% |
| Contains more ManganeseManganese | +101.9% |
| Contains more SeleniumSelenium | +200% |
| Contains more ZincZinc | +27% |
| Contains less SodiumSodium | -61.4% |
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 | +766.7% |
| Contains more Vitamin AVitamin A | +30.3% |
| Contains more Vitamin B1Vitamin B1 | +59.1% |
| Contains more Vitamin B3Vitamin B3 | +326.2% |
| Contains more Vitamin B6Vitamin B6 | +211% |
| Contains more Vitamin B2Vitamin B2 | +43.3% |
| Contains more Vitamin B5Vitamin B5 | +475% |
| Contains more FolateFolate | +246.4% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
2.8 g
Fats:
0.6 g
Carbs:
8.32 g
Water:
87 g
Other:
1.28 g
Protein:
2.58 g
Fats:
0.66 g
Carbs:
3.65 g
Water:
91.71 g
Other:
1.4 g
| Contains more CarbsCarbs | +127.9% |
~equal in
Protein
~2.58g
~equal in
Fats
~0.66g
~equal in
Water
~91.71g
~equal in
Other
~1.4g
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.078 g
Monounsaturated fat:
Mono. Fat
0.045 g
Polyunsaturated fat:
Poly. Fat
0.289 g
Saturated fat:
Sat. Fat
0.086 g
Monounsaturated fat:
Mono. Fat
0.049 g
Polyunsaturated fat:
Poly. Fat
0.319 g
| Contains less Sat. FatSaturated fat | -9.3% |
| Contains more Poly. FatPolyunsaturated fat | +10.4% |
~equal in
Monounsaturated fat
~0.049g
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 Saturated fat |
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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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| Lower in Sodium |
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| Lower in Cholesterol | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Vitamin C | 130mg | 15mg | 128% |
| Vitamin K | 108.6µg | 91% | |
| Copper | 0.243mg | 0.076mg | 19% |
| Iron | 3mg | 1.46mg | 19% |
| Folate | 28µg | 97µg | 17% |
| Manganese | 0.648mg | 0.321mg | 14% |
| Vitamin B6 | 0.227mg | 0.073mg | 12% |
| Magnesium | 88mg | 47mg | 10% |
| Valine | 153mg | 8% | |
| Vitamin B5 | 0.076mg | 0.437mg | 7% |
| Vitamin B3 | 1.3mg | 0.305mg | 6% |
| Calcium | 205mg | 160mg | 5% |
| Vitamin A | 155µg | 119µg | 4% |
| Vitamin E | 0.43mg | 3% | |
| Choline | 15.3mg | 3% | |
| Vitamin B2 | 0.06mg | 0.086mg | 2% |
| Potassium | 450mg | 369mg | 2% |
| Carbs | 8.32g | 3.65g | 2% |
| Sodium | 70mg | 27mg | 2% |
| Vitamin B1 | 0.07mg | 0.044mg | 2% |
| Calories | 42kcal | 25kcal | 1% |
| Phosphorus | 62mg | 52mg | 1% |
| Zinc | 0.37mg | 0.47mg | 1% |
| Selenium | 0.9µg | 0.3µg | 1% |
| Protein | 2.8g | 2.58g | 0% |
| Fats | 0.6g | 0.66g | 0% |
| Net carbs | 6.62g | 2.05g | N/A |
| Sugar | 2.05g | N/A | |
| Fiber | 1.7g | 1.6g | 0% |
| Saturated fat | 0.078g | 0.086g | 0% |
| Monounsaturated fat | 0.045g | 0.049g | 0% |
| Polyunsaturated fat | 0.289g | 0.319g | 0% |
| Tryptophan | 0.034mg | 0% | |
| Threonine | 0.125mg | 0% | |
| Isoleucine | 0.168mg | 0% | |
| Leucine | 0.196mg | 0% | |
| Lysine | 0.168mg | 0% | |
| Methionine | 0.027mg | 0% | |
| Phenylalanine | 0.143mg | 0% | |
| Histidine | 0.059mg | 0% |
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
48%
41%
Minerals Daily Need Coverage Score
49%
28%
Comparison summary
Which food is lower in Sugar?
Kale, scotch, raw is lower in Sugar (difference - 2.05g)
Which food is lower in Saturated fat?
Kale, scotch, raw is lower in Saturated fat (difference - 0.008g)
Which food is lower in glycemic index?
Kale, scotch, raw is lower in glycemic index (difference - 32)
Which food is cheaper?
Kale, scotch, raw is cheaper (difference - $0.4)
Which food is richer in minerals?
Kale, scotch, raw is relatively richer in minerals
Which food contains less Sodium?
Arugula contains less Sodium (difference - 43mg)
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
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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.