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Mustard oil vs. Arugula — In-Depth Nutrition Comparison

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Important differences between mustard oil and arugula

  • Mustard oil has less vitamin A, folate, iron, vitamin C, calcium, manganese, magnesium, potassium, and vitamin B5.
  • Mustard oil's daily need coverage for saturated fat is 57% more.
  • Arugula is lower in saturated fat.
  • Arugula has a higher glycemic index than mustard oil.

The food varieties used in the comparison are Oil, mustard and Arugula, raw.

Infographic

Mustard oil 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 0% 0% 0% 0% 0% 0% 0% 0% 0% 0%
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 less SodiumSodium -100%
Contains more MagnesiumMagnesium +∞%
Contains more CalciumCalcium +∞%
Contains more PotassiumPotassium +∞%
Contains more IronIron +∞%
Contains more CopperCopper +∞%
Contains more ZincZinc +∞%
Contains more PhosphorusPhosphorus +∞%
Contains more ManganeseManganese +∞%
Contains more SeleniumSelenium +∞%

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 0% 0% 0% 0% 0% 0% 0% 0% 0% 0% 0% 0% 0%
Arugula
11
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 +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +∞%
Contains more Vitamin B2Vitamin B2 +∞%
Contains more Vitamin B3Vitamin B3 +∞%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +∞%
Contains more FolateFolate +∞%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
100%
Protein: 0 g
Fats: 100 g
Carbs: 0 g
Water: 0 g
Other: 0 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 FatsFats +15051.5%
Contains more ProteinProtein +∞%
Contains more CarbsCarbs +∞%
Contains more WaterWater +∞%
Contains more OtherOther +∞%

Fat Type Comparison

Fat type breakdown side-by-side comparison
13% 64% 23%
Saturated fat: Sat. Fat 11.582 g
Monounsaturated fat: Mono. Fat 59.187 g
Polyunsaturated fat: Poly. Fat 21.23 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 more Mono. FatMonounsaturated fat +120689.8%
Contains more Poly. FatPolyunsaturated fat +6555.2%
Contains less Sat. FatSaturated fat -99.3%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Mustard oil Arugula
Lower in Cholesterol ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Glycemic Index ok
Lower in price ok
Lower in Saturated fat ok
Rich in minerals ok
Rich in vitamins ok

All nutrients comparison - raw data values

Nutrient Mustard oil Arugula DV% diff.
Fats 100g 0.66g 153%
Monounsaturated fat 59.187g 0.049g 148%
Polyunsaturated fat 21.23g 0.319g 139%
Vitamin K 108.6µg 91%
Saturated fat 11.582g 0.086g 52%
Calories 884kcal 25kcal 43%
Folate 0µg 97µg 24%
Iron 0mg 1.46mg 18%
Vitamin C 0mg 15mg 17%
Calcium 0mg 160mg 16%
Manganese 0mg 0.321mg 14%
Vitamin A 0µg 119µg 13%
Magnesium 0mg 47mg 11%
Potassium 0mg 369mg 11%
Vitamin B5 0mg 0.437mg 9%
Copper 0mg 0.076mg 8%
Vitamin B2 0mg 0.086mg 7%
Phosphorus 0mg 52mg 7%
Fiber 0g 1.6g 6%
Vitamin B6 0mg 0.073mg 6%
Protein 0g 2.58g 5%
Zinc 0mg 0.47mg 4%
Vitamin B1 0mg 0.044mg 4%
Choline 15.3mg 3%
Vitamin E 0.43mg 3%
Vitamin B3 0mg 0.305mg 2%
Carbs 0g 3.65g 1%
Selenium 0µg 0.3µg 1%
Sodium 0mg 27mg 1%
Net carbs 0g 2.05g N/A
Sugar 2.05g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Mustard oil Arugula
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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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
0%
Mustard oil
41%
Arugula
Minerals Daily Need Coverage Score
0%
Mustard oil
28%
Arugula

Comparison summary

Which food is lower in Cholesterol?
Mustard oil
Mustard oil is lower in Cholesterol (difference - 0mg)
Which food is lower in Sugar?
Mustard oil
Mustard oil is lower in Sugar (difference - 2.05g)
Which food contains less Sodium?
Mustard oil
Mustard oil contains less Sodium (difference - 27mg)
Which food is lower in glycemic index?
Mustard oil
Mustard oil is lower in glycemic index (difference - 32)
Which food is cheaper?
Mustard oil
Mustard oil is cheaper (difference - $0.4)
Which food is lower in Saturated fat?
Arugula
Arugula is lower in Saturated fat (difference - 11.496g)
Which food is richer in minerals?
Arugula
Arugula is relatively richer in minerals
Which food is richer in vitamins?
Arugula
Arugula is relatively richer in vitamins

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. Mustard oil - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172337/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.