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  6. Marrow-stem Kale vs. Arugula

Marrow-stem Kale vs. Arugula — In-Depth Nutrition Comparison

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Significant differences between marrow-stem Kale and arugula

  • Marrow-stem Kale has more vitamin K, vitamin A, vitamin C, manganese, vitamin E, fiber, folate, calcium, and vitamin B6; however, arugula is richer in iron.
  • Marrow-stem Kale covers your daily vitamin K needs 274% more than arugula.
  • Arugula has 5 times less vitamin E than marrow-stem Kale. Marrow-stem Kale has 2.26mg of vitamin E, while arugula has 0.43mg.

Specific food types used in this comparison are Collards, raw and Arugula, raw.

Infographic

Marrow-stem Kale 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 19% 70% 19% 18% 15% 5.7% 11% 2.2% 86% 7.1%
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 CalciumCalcium +45%
Contains less SodiumSodium -37%
Contains more ManganeseManganese +105%
Contains more SeleniumSelenium +333.3%
Contains more MagnesiumMagnesium +74.1%
Contains more PotassiumPotassium +73.2%
Contains more IronIron +210.6%
Contains more CopperCopper +65.2%
Contains more ZincZinc +123.8%
Contains more PhosphorusPhosphorus +108%

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 118% 84% 45% 0% 14% 30% 14% 16% 38% 0% 1093% 97% 13%
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 +135.3%
Contains more Vitamin AVitamin A +110.9%
Contains more Vitamin EVitamin E +425.6%
Contains more Vitamin B1Vitamin B1 +22.7%
Contains more Vitamin B2Vitamin B2 +51.2%
Contains more Vitamin B3Vitamin B3 +143.3%
Contains more Vitamin B6Vitamin B6 +126%
Contains more Vitamin KVitamin K +302.5%
Contains more FolateFolate +33%
Contains more CholineCholine +51.6%
Contains more Vitamin B5Vitamin B5 +63.7%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Marrow-stem Kale Arugula DV% diff.
Vitamin K 437.1µg 108.6µg 274%
Vitamin C 35.3mg 15mg 23%
Vitamin A 251µg 119µg 15%
Manganese 0.658mg 0.321mg 15%
Iron 0.47mg 1.46mg 12%
Vitamin E 2.26mg 0.43mg 12%
Fiber 4g 1.6g 10%
Folate 129µg 97µg 8%
Calcium 232mg 160mg 7%
Vitamin B6 0.165mg 0.073mg 7%
Magnesium 27mg 47mg 5%
Potassium 213mg 369mg 5%
Phosphorus 25mg 52mg 4%
Vitamin B5 0.267mg 0.437mg 3%
Vitamin B3 0.742mg 0.305mg 3%
Vitamin B2 0.13mg 0.086mg 3%
Copper 0.046mg 0.076mg 3%
Zinc 0.21mg 0.47mg 2%
Selenium 1.3µg 0.3µg 2%
Carbs 5.42g 3.65g 1%
Protein 3.02g 2.58g 1%
Choline 23.2mg 15.3mg 1%
Polyunsaturated fat 0.201g 0.319g 1%
Vitamin B1 0.054mg 0.044mg 1%
Calories 32kcal 25kcal 0%
Fats 0.61g 0.66g 0%
Net carbs 1.42g 2.05g N/A
Sugar 0.46g 2.05g N/A
Sodium 17mg 27mg 0%
Saturated fat 0.055g 0.086g 0%
Monounsaturated fat 0.03g 0.049g 0%
Tryptophan 0.031mg 0%
Threonine 0.086mg 0%
Isoleucine 0.1mg 0%
Leucine 0.151mg 0%
Lysine 0.117mg 0%
Methionine 0.033mg 0%
Phenylalanine 0.087mg 0%
Valine 0.12mg 0%
Histidine 0.047mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
3% 5% 90%
Protein: 3.02 g
Fats: 0.61 g
Carbs: 5.42 g
Water: 89.62 g
Other: 1.33 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 +17.1%
Contains more CarbsCarbs +48.5%
~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
19% 10% 70%
Saturated fat: Sat. Fat 0.055 g
Monounsaturated fat: Mono. Fat 0.03 g
Polyunsaturated fat: Poly. Fat 0.201 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
Contains less Sat. FatSaturated fat -36%
Contains more Mono. FatMonounsaturated fat +63.3%
Contains more Poly. FatPolyunsaturated fat +58.7%

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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. Marrow-stem Kale - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170406/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.