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  6. Mustard Greens Raw vs. Arugula

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 A, vitamin E, copper, vitamin B6, and fiber; however, arugula is richer in folate.
  • Daily need coverage for vitamin K for 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% 50% 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% 40% 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 +26.9%
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

All nutrients comparison - raw data values

Nutrient Mustard Greens Raw Arugula DV% diff.
Vitamin K 257.5µg 108.6µg 124%
Vitamin C 70mg 15mg 61%
Folate 12µg 97µg 21%
Manganese 0.321mg 14%
Vitamin E 2.01mg 0.43mg 11%
Copper 0.165mg 0.076mg 10%
Vitamin B6 0.18mg 0.073mg 8%
Fiber 3.2g 1.6g 6%
Calcium 115mg 160mg 5%
Vitamin B5 0.21mg 0.437mg 5%
Vitamin A 151µg 119µg 4%
Magnesium 32mg 47mg 4%
Choline 0.5mg 15.3mg 3%
Vitamin B1 0.08mg 0.044mg 3%
Vitamin B3 0.8mg 0.305mg 3%
Polyunsaturated fat 0.038g 0.319g 2%
Zinc 0.25mg 0.47mg 2%
Iron 1.64mg 1.46mg 2%
Vitamin B2 0.11mg 0.086mg 2%
Protein 2.86g 2.58g 1%
Phosphorus 58mg 52mg 1%
Selenium 0.9µg 0.3µg 1%
Calories 27kcal 25kcal 0%
Fats 0.42g 0.66g 0%
Carbs 4.67g 3.65g 0%
Net carbs 1.47g 2.05g N/A
Potassium 384mg 369mg 0%
Sugar 1.32g 2.05g N/A
Sodium 20mg 27mg 0%
Saturated fat 0.01g 0.086g 0%
Monounsaturated fat 0.092g 0.049g 0%

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%

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.