Mustard vs. Arugula — In-Depth Nutrition Comparison
Compare
A recap on differences between mustard and arugula
- Mustard is higher in selenium, vitamin B1, fiber, and phosphorus, yet arugula is higher in vitamin K, vitamin A, folate, vitamin C, and calcium.
- Arugula covers your daily vitamin K needs 89% more than mustard.
- Mustard contains 112 times more selenium than arugula. While mustard contains 33.5µg of selenium, arugula contains only 0.3µg.
- The amount of sodium in arugula is lower.
Food varieties used in this article are Mustard, prepared, yellow and Arugula, raw.
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.
| Contains more ZincZinc | +36.2% |
| Contains more PhosphorusPhosphorus | +107.7% |
| Contains more ManganeseManganese | +31.5% |
| Contains more SeleniumSelenium | +11066.7% |
| Contains more CalciumCalcium | +154% |
| Contains more PotassiumPotassium | +142.8% |
| Contains less SodiumSodium | -97.6% |
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 B1Vitamin B1 | +302.3% |
| Contains more Vitamin B3Vitamin B3 | +85.2% |
| Contains more CholineCholine | +46.4% |
| Contains more Vitamin CVitamin C | +4900% |
| Contains more Vitamin AVitamin A | +2280% |
| Contains more Vitamin EVitamin E | +19.4% |
| Contains more Vitamin B2Vitamin B2 | +22.9% |
| Contains more Vitamin B5Vitamin B5 | +72% |
| Contains more Vitamin KVitamin K | +7657.1% |
| Contains more FolateFolate | +1285.7% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +45% |
| Contains more FatsFats | +406.1% |
| Contains more CarbsCarbs | +59.7% |
| Contains more OtherOther | +140.7% |
~equal in
Water
~91.71g
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated fat | +4353.1% |
| Contains more Poly. FatPolyunsaturated fat | +142.6% |
| Contains less Sat. FatSaturated fat | -59.8% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
 |
 |
||
| Rich in minerals |
|
||
| Lower in Sugar |
|
||
| Lower in Sodium |
|
||
| Lower in Saturated fat |
|
||
| Lower in price |
|
||
| Rich in vitamins |
|
||
| Lower in Cholesterol | Equal | ||
| Lower in Glycemic Index | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Vitamin K | 1.4µg | 108.6µg | 89% |
| Selenium | 33.5µg | 0.3µg | 60% |
| Sodium | 1104mg | 27mg | 47% |
| Folate | 7µg | 97µg | 23% |
| Vitamin C | 0.3mg | 15mg | 16% |
| Vitamin A | 5µg | 119µg | 13% |
| Vitamin B1 | 0.177mg | 0.044mg | 11% |
| Calcium | 63mg | 160mg | 10% |
| Fiber | 4g | 1.6g | 10% |
| Phosphorus | 108mg | 52mg | 8% |
| Potassium | 152mg | 369mg | 6% |
| Monounsaturated fat | 2.182g | 0.049g | 5% |
| Manganese | 0.422mg | 0.321mg | 4% |
| Vitamin B5 | 0.254mg | 0.437mg | 4% |
| Fats | 3.34g | 0.66g | 4% |
| Polyunsaturated fat | 0.774g | 0.319g | 3% |
| Protein | 3.74g | 2.58g | 2% |
| Calories | 60kcal | 25kcal | 2% |
| Vitamin B3 | 0.565mg | 0.305mg | 2% |
| Zinc | 0.64mg | 0.47mg | 2% |
| Iron | 1.61mg | 1.46mg | 2% |
| Vitamin B2 | 0.07mg | 0.086mg | 1% |
| Choline | 22.4mg | 15.3mg | 1% |
| Saturated fat | 0.214g | 0.086g | 1% |
| Carbs | 5.83g | 3.65g | 1% |
| Net carbs | 1.83g | 2.05g | N/A |
| Magnesium | 48mg | 47mg | 0% |
| Sugar | 0.92g | 2.05g | N/A |
| Copper | 0.074mg | 0.076mg | 0% |
| Starch | 0.64g | 0% | |
| Vitamin E | 0.36mg | 0.43mg | 0% |
| Vitamin B6 | 0.07mg | 0.073mg | 0% |
| Trans fat | 0.009g | 0g | N/A |
| Tryptophan | 0.009mg | 0% | |
| Threonine | 0.167mg | 0% | |
| Isoleucine | 0.146mg | 0% | |
| Leucine | 0.292mg | 0% | |
| Lysine | 0.264mg | 0% | |
| Methionine | 0.076mg | 0% | |
| Phenylalanine | 0.161mg | 0% | |
| Valine | 0.189mg | 0% | |
| Histidine | 0.119mg | 0% | |
| Fructose | 0.23g | 0% | |
| Omega-3 - ALA | 0.373g | N/A | |
| Omega-3 - Eicosatrienoic acid | 0.018g | N/A | |
| Omega-6 - Eicosadienoic acid | 0.01g | N/A | |
| Omega-6 - Linoleic acid | 0.358g | N/A |
Which food is preferable for your diet?
is better in case of low diet
|
|
|
| Low Calories diet |
|
|
| Low Fats diet |
|
|
| Low Carbs diet |
|
|
| Low Glycemic Index diet | Equal | |
People also compare
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
10%
41%
Minerals Daily Need Coverage Score
60%
28%
Comparison summary
Which food is richer in minerals?
Mustard is relatively richer in minerals
Which food is lower in Sugar?
Mustard is lower in Sugar (difference - 1.13g)
Which food contains less Sodium?
Arugula contains less Sodium (difference - 1077mg)
Which food is lower in Saturated fat?
Arugula is lower in Saturated fat (difference - 0.128g)
Which food is cheaper?
Arugula is cheaper (difference - $1.7)
Which food is richer in vitamins?
Arugula is relatively richer in vitamins
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)