Kale vs. Arugula — In-Depth Nutrition Comparison
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Summary of differences between kale and arugula
- Kale has more vitamin K, vitamin A, vitamin C, copper, and vitamin B6; however, arugula is higher in folate, calcium, vitamin B5, iron, and magnesium.
- Kale covers your daily need for vitamin K, 590% more than arugula.
- Kale has 6 times more vitamin A than arugula. While kale has 13621IU of vitamin A, arugula has only 2373IU.
These are the specific foods used in this comparison Kale, cooked, boiled, drained, without salt 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 CopperCopper | +105.3% |
| Contains less SodiumSodium | -14.8% |
| Contains more ManganeseManganese | +29.6% |
| Contains more SeleniumSelenium | +200% |
| Contains more MagnesiumMagnesium | +161.1% |
| Contains more CalciumCalcium | +122.2% |
| Contains more PotassiumPotassium | +61.8% |
| Contains more IronIron | +62.2% |
| Contains more ZincZinc | +95.8% |
| Contains more PhosphorusPhosphorus | +85.7% |
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 | +173.3% |
| Contains more Vitamin AVitamin A | +472.3% |
| Contains more Vitamin EVitamin E | +97.7% |
| Contains more Vitamin B1Vitamin B1 | +20.5% |
| Contains more Vitamin B3Vitamin B3 | +63.9% |
| Contains more Vitamin B6Vitamin B6 | +89% |
| Contains more Vitamin KVitamin K | +652.3% |
| Contains more Vitamin B2Vitamin B2 | +22.9% |
| Contains more Vitamin B5Vitamin B5 | +791.8% |
| Contains more FolateFolate | +646.2% |
| Contains more CholineCholine | +3725% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin K | 817µg | 108.6µg | 590% |
| Vitamin A | 681µg | 119µg | 62% |
| Vitamin C | 41mg | 15mg | 29% |
| Folate | 13µg | 97µg | 21% |
| Copper | 0.156mg | 0.076mg | 9% |
| Calcium | 72mg | 160mg | 9% |
| Vitamin B5 | 0.049mg | 0.437mg | 8% |
| Magnesium | 18mg | 47mg | 7% |
| Iron | 0.9mg | 1.46mg | 7% |
| Vitamin B6 | 0.138mg | 0.073mg | 5% |
| Potassium | 228mg | 369mg | 4% |
| Manganese | 0.416mg | 0.321mg | 4% |
| Vitamin E | 0.85mg | 0.43mg | 3% |
| Choline | 0.4mg | 15.3mg | 3% |
| Phosphorus | 28mg | 52mg | 3% |
| Zinc | 0.24mg | 0.47mg | 2% |
| Fiber | 2g | 1.6g | 2% |
| Polyunsaturated fat | 0.193g | 0.319g | 1% |
| Carbs | 5.63g | 3.65g | 1% |
| Selenium | 0.9µg | 0.3µg | 1% |
| Protein | 1.9g | 2.58g | 1% |
| Vitamin B2 | 0.07mg | 0.086mg | 1% |
| Vitamin B3 | 0.5mg | 0.305mg | 1% |
| Vitamin B1 | 0.053mg | 0.044mg | 1% |
| Calories | 28kcal | 25kcal | 0% |
| Fats | 0.4g | 0.66g | 0% |
| Net carbs | 3.63g | 2.05g | N/A |
| Sugar | 1.25g | 2.05g | N/A |
| Sodium | 23mg | 27mg | 0% |
| Saturated fat | 0.052g | 0.086g | 0% |
| Monounsaturated fat | 0.03g | 0.049g | 0% |
| Tryptophan | 0.023mg | 0% | |
| Threonine | 0.085mg | 0% | |
| Isoleucine | 0.114mg | 0% | |
| Leucine | 0.133mg | 0% | |
| Lysine | 0.114mg | 0% | |
| Methionine | 0.018mg | 0% | |
| Phenylalanine | 0.097mg | 0% | |
| Valine | 0.104mg | 0% | |
| Histidine | 0.04mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more CarbsCarbs | +54.2% |
| Contains more ProteinProtein | +35.8% |
| Contains more FatsFats | +65% |
| Contains more OtherOther | +60.9% |
~equal in
Water
~91.71g
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -39.5% |
| Contains more Mono. FatMonounsaturated fat | +63.3% |
| Contains more Poly. FatPolyunsaturated fat | +65.3% |
