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Mustard Greens Raw vs. Arugula — In-Depth Nutrition Comparison

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How are Mustard Greens Raw and Arugula different?

  • Mustard Greens Raw are higher in Vitamin K, Vitamin C, Vitamin E, Copper, Vitamin B6, and Fiber, however, Arugula is richer in Folate.
  • Daily need coverage for Vitamin K from Mustard Greens Raw is 124% higher.
  • Mustard Greens Raw contain 5 times more Vitamin E than Arugula. While Mustard Greens Raw contain 2.01mg of Vitamin E, Arugula contains only 0.43mg.

Mustard greens, raw and Arugula, raw are the varieties used in this article.

Infographic

Mustard Greens Raw 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 23% 35% 34% 62% 55% 6.8% 25% 2.6% 0% 4.9%
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 IronIron +12.3%
Contains more CopperCopper +117.1%
Contains more PhosphorusPhosphorus +11.5%
Contains less SodiumSodium -25.9%
Contains more SeleniumSelenium +200%
Contains more MagnesiumMagnesium +46.9%
Contains more CalciumCalcium +39.1%
Contains more ZincZinc +88%
~equal in Potassium ~369mg

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 233% 181% 40% 0% 20% 25% 15% 13% 42% 0% 644% 9% 0.27%
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% 142% 8.6% 0% 11% 20% 5.7% 26% 17% 0% 272% 73% 8.3%
Contains more Vitamin CVitamin C +366.7%
Contains more Vitamin AVitamin A +27.4%
Contains more Vitamin EVitamin E +367.4%
Contains more Vitamin B1Vitamin B1 +81.8%
Contains more Vitamin B2Vitamin B2 +27.9%
Contains more Vitamin B3Vitamin B3 +162.3%
Contains more Vitamin B6Vitamin B6 +146.6%
Contains more Vitamin KVitamin K +137.1%
Contains more Vitamin B5Vitamin B5 +108.1%
Contains more FolateFolate +708.3%
Contains more CholineCholine +2960%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
3% 5% 91%
Protein: 2.86 g
Fats: 0.42 g
Carbs: 4.67 g
Water: 90.7 g
Other: 1.35 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 CarbsCarbs +27.9%
Contains more FatsFats +57.1%
~equal in Protein ~2.58g
~equal in Water ~91.71g
~equal in Other ~1.4g

Fat Type Comparison

Fat type breakdown side-by-side comparison
7% 66% 27%
Saturated Fat: Sat. Fat 0.01 g
Monounsaturated Fat: Mono. Fat 0.092 g
Polyunsaturated fat: Poly. Fat 0.038 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 -88.4%
Contains more Mono. FatMonounsaturated Fat +87.8%
Contains more Poly. FatPolyunsaturated fat +739.5%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Mustard Greens Raw Arugula Opinion
Calories 27kcal 25kcal Mustard Greens Raw
Protein 2.86g 2.58g Mustard Greens Raw
Fats 0.42g 0.66g Arugula
Vitamin C 70mg 15mg Mustard Greens Raw
Net carbs 1.47g 2.05g Arugula
Carbs 4.67g 3.65g Mustard Greens Raw
Magnesium 32mg 47mg Arugula
Calcium 115mg 160mg Arugula
Potassium 384mg 369mg Mustard Greens Raw
Iron 1.64mg 1.46mg Mustard Greens Raw
Sugar 1.32g 2.05g Mustard Greens Raw
Fiber 3.2g 1.6g Mustard Greens Raw
Copper 0.165mg 0.076mg Mustard Greens Raw
Zinc 0.25mg 0.47mg Arugula
Phosphorus 58mg 52mg Mustard Greens Raw
Sodium 20mg 27mg Mustard Greens Raw
Vitamin A 3024IU 2373IU Mustard Greens Raw
Vitamin A 151µg 119µg Mustard Greens Raw
Vitamin E 2.01mg 0.43mg Mustard Greens Raw
Manganese 0.321mg Arugula
Selenium 0.9µg 0.3µg Mustard Greens Raw
Vitamin B1 0.08mg 0.044mg Mustard Greens Raw
Vitamin B2 0.11mg 0.086mg Mustard Greens Raw
Vitamin B3 0.8mg 0.305mg Mustard Greens Raw
Vitamin B5 0.21mg 0.437mg Arugula
Vitamin B6 0.18mg 0.073mg Mustard Greens Raw
Vitamin K 257.5µg 108.6µg Mustard Greens Raw
Folate 12µg 97µg Arugula
Choline 0.5mg 15.3mg Arugula
Saturated Fat 0.01g 0.086g Mustard Greens Raw
Monounsaturated Fat 0.092g 0.049g Mustard Greens Raw
Polyunsaturated fat 0.038g 0.319g Arugula

Which food is preferable for your diet?

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

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
94%
Mustard Greens Raw
49%
Arugula
Minerals Daily Need Coverage Score
25%
Mustard Greens Raw
28%
Arugula

Comparison summary

Which food is lower in Sugar?
Mustard Greens Raw
Mustard Greens Raw is lower in Sugar (difference - 0.73g)
Which food contains less Sodium?
Mustard Greens Raw
Mustard Greens Raw contains less Sodium (difference - 7mg)
Which food is lower in Saturated Fat?
Mustard Greens Raw
Mustard Greens Raw is lower in Saturated Fat (difference - 0.076g)
Which food is richer in vitamins?
Mustard Greens Raw
Mustard Greens Raw is relatively richer in vitamins
Which food is cheaper?
Arugula
Arugula is cheaper (difference - $1)
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)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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 Greens Raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169256/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.