Mustard vs. Arugula — In-Depth Nutrition Comparison
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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, Folate, Vitamin C, Vitamin A RAE, 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
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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
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Iron
+10.3%
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Phosphorus
+107.7%
Contains
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Zinc
+36.2%
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Manganese
+31.5%
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Selenium
+11066.7%
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Calcium
+154%
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Potassium
+142.8%
Contains
less
Sodium
-97.6%
Equal in Iron - 1.46
Equal in Magnesium - 47
Equal in Copper - 0.076
Contains
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Iron
+10.3%
Contains
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Phosphorus
+107.7%
Contains
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Zinc
+36.2%
Contains
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Manganese
+31.5%
Contains
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Selenium
+11066.7%
Contains
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Calcium
+154%
Contains
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Potassium
+142.8%
Contains
less
Sodium
-97.6%
Equal in Iron - 1.46
Equal in Magnesium - 47
Equal in Copper - 0.076
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.
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Contains
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Vitamin B1
+302.3%
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Vitamin B3
+85.2%
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Vitamin A
+2077.1%
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Vitamin E
+19.4%
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Vitamin C
+4900%
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Vitamin B2
+22.9%
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Vitamin B5
+72%
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Folate
+1285.7%
Contains
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Vitamin K
+7657.1%
Equal in Vitamin B6 - 0.073
Contains
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Vitamin B1
+302.3%
Contains
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Vitamin B3
+85.2%
Contains
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Vitamin A
+2077.1%
Contains
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Vitamin E
+19.4%
Contains
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Vitamin C
+4900%
Contains
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Vitamin B2
+22.9%
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Vitamin B5
+72%
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Folate
+1285.7%
Contains
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Vitamin K
+7657.1%
Equal in Vitamin B6 - 0.073
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
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Protein
+45%
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Fats
+406.1%
Contains
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Carbs
+59.7%
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Other
+140.7%
Equal in Water - 91.71
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Protein
+45%
Contains
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Fats
+406.1%
Contains
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Carbs
+59.7%
Contains
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Other
+140.7%
Equal in Water - 91.71
Fat Type Comparison
Fat type breakdown side-by-side comparison
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Monounsaturated Fat
+4353.1%
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Polyunsaturated fat
+142.6%
Contains
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Saturated Fat
-59.8%
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Monounsaturated Fat
+4353.1%
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Polyunsaturated fat
+142.6%
Contains
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Saturated 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.
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| Rich in minerals |
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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 price |
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| Rich in vitamins |
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| Lower in Cholesterol | Equal | ||
| Lower in Glycemic Index | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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Opinion |
| Net carbs | 1.83g | 2.05g |
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| Protein | 3.74g | 2.58g |
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| Fats | 3.34g | 0.66g |
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| Carbs | 5.83g | 3.65g |
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| Calories | 60kcal | 25kcal |
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| Starch | 0.64g |
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| Fructose | 0.23g |
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| Sugar | 0.92g | 2.05g |
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| Fiber | 4g | 1.6g |
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| Calcium | 63mg | 160mg |
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| Iron | 1.61mg | 1.46mg |
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| Magnesium | 48mg | 47mg |
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| Phosphorus | 108mg | 52mg |
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| Potassium | 152mg | 369mg |
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| Sodium | 1104mg | 27mg |
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| Zinc | 0.64mg | 0.47mg |
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| Copper | 0.074mg | 0.076mg |
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| Manganese | 0.422mg | 0.321mg |
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| Selenium | 33.5µg | 0.3µg |
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| Vitamin A | 109IU | 2373IU |
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| Vitamin A RAE | 5µg | 119µg |
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| Vitamin E | 0.36mg | 0.43mg |
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| Vitamin C | 0.3mg | 15mg |
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| Vitamin B1 | 0.177mg | 0.044mg |
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| Vitamin B2 | 0.07mg | 0.086mg |
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| Vitamin B3 | 0.565mg | 0.305mg |
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| Vitamin B5 | 0.254mg | 0.437mg |
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| Vitamin B6 | 0.07mg | 0.073mg |
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| Folate | 7µg | 97µg |
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| Vitamin K | 1.4µg | 108.6µg |
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| Tryptophan | 0.009mg |
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| Threonine | 0.167mg |
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| Isoleucine | 0.146mg |
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| Leucine | 0.292mg |
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| Lysine | 0.264mg |
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| Methionine | 0.076mg |
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| Phenylalanine | 0.161mg |
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| Valine | 0.189mg |
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| Histidine | 0.119mg |
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| Trans Fat | 0.009g | 0g |
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| Saturated Fat | 0.214g | 0.086g |
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| Monounsaturated Fat | 2.182g | 0.049g |
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| Polyunsaturated fat | 0.774g | 0.319g |
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| Omega-6 - Eicosadienoic acid | 0.01g |
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| Omega-6 - Linoleic acid | 0.358g |
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| Omega-3 - ALA | 0.373g |
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| Omega-3 - Eicosatrienoic acid | 0.018g |
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Which food is preferable for your diet?
is better in case of low diet
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| Low Fats diet |
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| Low Carbs diet |
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| Low Calories diet |
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| Low Glycemic Index diet | Equal | |
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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
10%
52%
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?
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The foods are relatively equal in Cholesterol (0 mg)
Which food is lower in glycemic index?
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The foods have equal glycemic indexes (32)