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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 C, Vitamin A RAE, 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
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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" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains more Calcium +45%
Contains less Sodium -37%
Contains more Iron +210.6%
Contains more Magnesium +74.1%
Contains more Phosphorus +108%
Contains more Potassium +73.2%
Contains more Zinc +123.8%
Contains more Copper +65.2%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 70% 18% 20% 11% 19% 3% 6% 16%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 48% 55% 34% 23% 33% 4% 13% 26%
Contains more Calcium +45%
Contains less Sodium -37%
Contains more Iron +210.6%
Contains more Magnesium +74.1%
Contains more Phosphorus +108%
Contains more Potassium +73.2%
Contains more Zinc +123.8%
Contains more Copper +65.2%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
:
Contains more Vitamin A +111.5%
Contains more Vitamin E +425.6%
Contains more Vitamin C +135.3%
Contains more Vitamin B1 +22.7%
Contains more Vitamin B2 +51.2%
Contains more Vitamin B3 +143.3%
Contains more Vitamin B6 +126%
Contains more Folate +33%
Contains more Vitamin K +302.5%
Contains more Vitamin B5 +63.7%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 302% 46% 0% 118% 14% 30% 14% 17% 39% 97% 0% 1093%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 143% 9% 0% 50% 11% 20% 6% 27% 17% 73% 0% 272%
Contains more Vitamin A +111.5%
Contains more Vitamin E +425.6%
Contains more Vitamin C +135.3%
Contains more Vitamin B1 +22.7%
Contains more Vitamin B2 +51.2%
Contains more Vitamin B3 +143.3%
Contains more Vitamin B6 +126%
Contains more Folate +33%
Contains more Vitamin K +302.5%
Contains more Vitamin B5 +63.7%

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Marrow-stem Kale Arugula
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Rich in vitamins ok
Lower in price ok
Rich in minerals ok
Lower in Cholesterol Equal
Lower in glycemic index Equal

All nutrients comparison - raw data values

Nutrient Marrow-stem Kale Arugula Opinion
Net carbs 1.42g 2.05g Arugula
Protein 3.02g 2.58g Marrow-stem Kale
Fats 0.61g 0.66g Arugula
Carbs 5.42g 3.65g Marrow-stem Kale
Calories 32kcal 25kcal Marrow-stem Kale
Starch g g
Fructose g g
Sugar 0.46g 2.05g Marrow-stem Kale
Fiber 4g 1.6g Marrow-stem Kale
Calcium 232mg 160mg Marrow-stem Kale
Iron 0.47mg 1.46mg Arugula
Magnesium 27mg 47mg Arugula
Phosphorus 25mg 52mg Arugula
Potassium 213mg 369mg Arugula
Sodium 17mg 27mg Marrow-stem Kale
Zinc 0.21mg 0.47mg Arugula
Copper 0.046mg 0.076mg Arugula
Vitamin A 5019IU 2373IU Marrow-stem Kale
Vitamin E 2.26mg 0.43mg Marrow-stem Kale
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 35.3mg 15mg Marrow-stem Kale
Vitamin B1 0.054mg 0.044mg Marrow-stem Kale
Vitamin B2 0.13mg 0.086mg Marrow-stem Kale
Vitamin B3 0.742mg 0.305mg Marrow-stem Kale
Vitamin B5 0.267mg 0.437mg Arugula
Vitamin B6 0.165mg 0.073mg Marrow-stem Kale
Folate 129µg 97µg Marrow-stem Kale
Vitamin B12 0µg 0µg
Vitamin K 437.1µg 108.6µg Marrow-stem Kale
Tryptophan 0.031mg mg Marrow-stem Kale
Threonine 0.086mg mg Marrow-stem Kale
Isoleucine 0.1mg mg Marrow-stem Kale
Leucine 0.151mg mg Marrow-stem Kale
Lysine 0.117mg mg Marrow-stem Kale
Methionine 0.033mg mg Marrow-stem Kale
Phenylalanine 0.087mg mg Marrow-stem Kale
Valine 0.12mg mg Marrow-stem Kale
Histidine 0.047mg mg Marrow-stem Kale
Cholesterol 0mg 0mg
Trans Fat 0g 0g
Saturated Fat 0.055g 0.086g Marrow-stem Kale
Monounsaturated Fat 0.03g 0.049g Arugula
Polyunsaturated fat 0.201g 0.319g Arugula

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Marrow-stem Kale Arugula
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low glycemic index diet Equal

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Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
147
Marrow-stem Kale
52
Arugula
Mineral Summary Score
20
Marrow-stem Kale
29
Arugula

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
18%
Marrow-stem Kale
15%
Arugula
Carbohydrates
5%
Marrow-stem Kale
4%
Arugula
Fats
3%
Marrow-stem Kale
3%
Arugula

Comparison summary

Which food is lower in Sugar?
Marrow-stem Kale
Marrow-stem Kale is lower in Sugar (difference - 1.59g)
Which food contains less Sodium?
Marrow-stem Kale
Marrow-stem Kale contains less Sodium (difference - 10mg)
Which food is lower in Saturated Fat?
Marrow-stem Kale
Marrow-stem Kale is lower in Saturated Fat (difference - 0.031g)
Which food is richer in vitamins?
Marrow-stem Kale
Marrow-stem Kale is relatively richer in vitamins
Which food is cheaper?
Arugula
Arugula is cheaper (difference - $0.1)
Which food is richer in minerals?
Arugula
Arugula is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes (32)

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods 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.