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 of Vitamin K 590% more than Arugula.
- Kale has 6 times more Vitamin A than Arugula. While Kale has 681µg of Vitamin A, Arugula has only 119µg.
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 | +474% |
| 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% |
~equal in
Vitamin D
~0µg
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% |
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 Sodium |
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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 Cholesterol | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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Opinion |
| Calories | 28kcal | 25kcal |
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| Protein | 1.9g | 2.58g |
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| Fats | 0.4g | 0.66g |
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| Vitamin C | 41mg | 15mg |
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| Net carbs | 3.63g | 2.05g |
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| Carbs | 5.63g | 3.65g |
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| Magnesium | 18mg | 47mg |
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| Calcium | 72mg | 160mg |
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| Potassium | 228mg | 369mg |
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| Iron | 0.9mg | 1.46mg |
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| Sugar | 1.25g | 2.05g |
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| Fiber | 2g | 1.6g |
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| Copper | 0.156mg | 0.076mg |
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| Zinc | 0.24mg | 0.47mg |
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| Phosphorus | 28mg | 52mg |
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| Sodium | 23mg | 27mg |
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| Vitamin A | 13621IU | 2373IU |
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| Vitamin A | 681µg | 119µg |
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| Vitamin E | 0.85mg | 0.43mg |
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| Manganese | 0.416mg | 0.321mg |
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| Selenium | 0.9µg | 0.3µg |
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| Vitamin B1 | 0.053mg | 0.044mg |
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| Vitamin B2 | 0.07mg | 0.086mg |
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| Vitamin B3 | 0.5mg | 0.305mg |
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| Vitamin B5 | 0.049mg | 0.437mg |
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| Vitamin B6 | 0.138mg | 0.073mg |
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| Vitamin K | 817µg | 108.6µg |
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| Folate | 13µg | 97µg |
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| Choline | 0.4mg | 15.3mg |
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| Saturated Fat | 0.052g | 0.086g |
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| Monounsaturated Fat | 0.03g | 0.049g |
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| Polyunsaturated fat | 0.193g | 0.319g |
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| Tryptophan | 0.023mg |
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| Threonine | 0.085mg |
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| Isoleucine | 0.114mg |
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| Leucine | 0.133mg |
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| Lysine | 0.114mg |
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| Methionine | 0.018mg |
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| Phenylalanine | 0.097mg |
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| Valine | 0.104mg |
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| Histidine | 0.04mg |
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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
238%
49%
Minerals Daily Need Coverage Score
22%
28%
Comparison summary
Which food is lower in Sugar?
Kale is lower in Sugar (difference - 0.8g)
Which food contains less Sodium?
Kale contains less Sodium (difference - 4mg)
Which food is lower in Saturated Fat?
Kale is lower in Saturated Fat (difference - 0.034g)
Which food is lower in glycemic index?
Kale is lower in glycemic index (difference - 32)
Which food is cheaper?
Kale is cheaper (difference - $0.4)
Which food is richer in minerals?
Arugula is relatively richer in minerals
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.