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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.
Contains more Iron +12.3%
Contains more Phosphorus +11.5%
Contains less Sodium -25.9%
Contains more Copper +117.1%
Contains more Selenium +200%
Contains more Calcium +39.1%
Contains more Magnesium +46.9%
Contains more Zinc +88%
Equal in Potassium - 369
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 35% 62% 23% 25% 34% 3% 7% 56% 0% 5%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 48% 55% 34% 23% 33% 4% 13% 26% 42% 2%
Contains more Iron +12.3%
Contains more Phosphorus +11.5%
Contains less Sodium -25.9%
Contains more Copper +117.1%
Contains more Selenium +200%
Contains more Calcium +39.1%
Contains more Magnesium +46.9%
Contains more Zinc +88%
Equal in Potassium - 369

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 A +27.4%
Contains more Vitamin E +367.4%
Contains more Vitamin C +366.7%
Contains more Vitamin B1 +81.8%
Contains more Vitamin B2 +27.9%
Contains more Vitamin B3 +162.3%
Contains more Vitamin B6 +146.6%
Contains more Vitamin K +137.1%
Contains more Vitamin B5 +108.1%
Contains more Folate +708.3%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 182% 41% 0% 234% 20% 26% 15% 13% 42% 9% 0% 644%
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 +27.4%
Contains more Vitamin E +367.4%
Contains more Vitamin C +366.7%
Contains more Vitamin B1 +81.8%
Contains more Vitamin B2 +27.9%
Contains more Vitamin B3 +162.3%
Contains more Vitamin B6 +146.6%
Contains more Vitamin K +137.1%
Contains more Vitamin B5 +108.1%
Contains more Folate +708.3%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Protein +10.9%
Contains more Carbs +27.9%
Contains more Fats +57.1%
Equal in Protein - 2.58
Equal in Water - 91.71
Equal in Other - 1.4
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 Protein +10.9%
Contains more Carbs +27.9%
Contains more Fats +57.1%
Equal in Protein - 2.58
Equal in Water - 91.71
Equal in Other - 1.4

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains less Saturated Fat -88.4%
Contains more Monounsaturated Fat +87.8%
Contains more Polyunsaturated fat +739.5%
7% 66% 27%
Saturated Fat: 0.01 g
Monounsaturated Fat: 0.092 g
Polyunsaturated fat: 0.038 g
19% 11% 70%
Saturated Fat: 0.086 g
Monounsaturated Fat: 0.049 g
Polyunsaturated fat: 0.319 g
Contains less Saturated Fat -88.4%
Contains more Monounsaturated Fat +87.8%
Contains more Polyunsaturated 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
Net carbs 1.47g 2.05g Arugula
Protein 2.86g 2.58g Mustard Greens Raw
Fats 0.42g 0.66g Arugula
Carbs 4.67g 3.65g Mustard Greens Raw
Calories 27kcal 25kcal Mustard Greens Raw
Sugar 1.32g 2.05g Mustard Greens Raw
Fiber 3.2g 1.6g Mustard Greens Raw
Calcium 115mg 160mg Arugula
Iron 1.64mg 1.46mg Mustard Greens Raw
Magnesium 32mg 47mg Arugula
Phosphorus 58mg 52mg Mustard Greens Raw
Potassium 384mg 369mg Mustard Greens Raw
Sodium 20mg 27mg Mustard Greens Raw
Zinc 0.25mg 0.47mg Arugula
Copper 0.165mg 0.076mg Mustard Greens Raw
Manganese 0.321mg Arugula
Selenium 0.9µg 0.3µg Mustard Greens Raw
Vitamin A 3024IU 2373IU Mustard Greens Raw
Vitamin A RAE 151µg 119µg Mustard Greens Raw
Vitamin E 2.01mg 0.43mg Mustard Greens Raw
Vitamin C 70mg 15mg 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
Folate 12µg 97µg Arugula
Vitamin K 257.5µg 108.6µg Mustard Greens Raw
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 Fats diet ok
Low Carbs diet ok
Low Calories 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
102%
Mustard Greens Raw
52%
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.