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Mustard Greens vs. Arugula — In-Depth Nutrition Comparison

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Significant differences between Mustard Greens and Arugula

  • Mustard Greens has more Vitamin K, Vitamin A RAE, Vitamin C, Vitamin E , and Copper, however, Arugula is richer in Folate, Magnesium, Iron, Vitamin B5, and Potassium.
  • Mustard Greens covers your daily Vitamin K needs 403% more than Arugula.
  • Arugula has 5 times less Vitamin A RAE than Mustard Greens. Mustard Greens has 618µg of Vitamin A RAE, while Arugula has 119µg.

Specific food types used in this comparison are Mustard greens, cooked, boiled, drained, without salt and Arugula, raw.

Infographic

Mustard Greens vs Arugula 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 9.3% 35% 14% 33% 49% 6% 18% 1.2% 0% 3.3%
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 CopperCopper +92.1%
Contains less SodiumSodium -66.7%
Contains more SeleniumSelenium +100%
Contains more MagnesiumMagnesium +261.5%
Contains more CalciumCalcium +35.6%
Contains more PotassiumPotassium +127.8%
Contains more IronIron +67.8%
Contains more ZincZinc +113.6%
Contains more PhosphorusPhosphorus +23.8%

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 84% 742% 36% 0% 10% 15% 8.1% 7.2% 23% 0% 1482% 6.8% 0.22%
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 +68.7%
Contains more Vitamin AVitamin A +421.3%
Contains more Vitamin E Vitamin E +314%
Contains more Vitamin B3Vitamin B3 +42%
Contains more Vitamin B6Vitamin B6 +34.2%
Contains more Vitamin KVitamin K +445.8%
Contains more Vitamin B2Vitamin B2 +36.5%
Contains more Vitamin B5Vitamin B5 +264.2%
Contains more FolateFolate +977.8%
Contains more CholineCholine +3725%
~equal in Vitamin D ~0µg
~equal in Vitamin B1 ~0.044mg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
3% 5% 92%
Protein: 2.56 g
Fats: 0.47 g
Carbs: 4.51 g
Water: 91.78 g
Other: 0.68 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 +23.6%
Contains more FatsFats +40.4%
Contains more OtherOther +105.9%
~equal in Protein ~2.58g
~equal in Water ~91.71g

Fat Type Comparison

Fat type breakdown side-by-side comparison
7% 65% 27%
Saturated Fat: Sat. Fat 0.012 g
Monounsaturated Fat: Mono. Fat 0.11 g
Polyunsaturated fat: Poly. Fat 0.046 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 -86%
Contains more Mono. FatMonounsaturated Fat +124.5%
Contains more Poly. FatPolyunsaturated fat +593.5%

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 Arugula
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in price ok
Rich in minerals ok
Lower in Cholesterol Equal
Lower in Glycemic Index Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Mustard Greens Arugula Opinion
Calories 26kcal 25kcal Mustard Greens
Protein 2.56g 2.58g Arugula
Fats 0.47g 0.66g Arugula
Vitamin C 25.3mg 15mg Mustard Greens
Net carbs 2.51g 2.05g Mustard Greens
Carbs 4.51g 3.65g Mustard Greens
Magnesium 13mg 47mg Arugula
Calcium 118mg 160mg Arugula
Potassium 162mg 369mg Arugula
Iron 0.87mg 1.46mg Arugula
Sugar 1.41g 2.05g Mustard Greens
Fiber 2g 1.6g Mustard Greens
Copper 0.146mg 0.076mg Mustard Greens
Zinc 0.22mg 0.47mg Arugula
Phosphorus 42mg 52mg Arugula
Sodium 9mg 27mg Mustard Greens
Vitamin A 12370IU 2373IU Mustard Greens
Vitamin A RAE 618µg 119µg Mustard Greens
Vitamin E 1.78mg 0.43mg Mustard Greens
Manganese 0.321mg Arugula
Selenium 0.6µg 0.3µg Mustard Greens
Vitamin B1 0.041mg 0.044mg Arugula
Vitamin B2 0.063mg 0.086mg Arugula
Vitamin B3 0.433mg 0.305mg Mustard Greens
Vitamin B5 0.12mg 0.437mg Arugula
Vitamin B6 0.098mg 0.073mg Mustard Greens
Vitamin K 592.7µg 108.6µg Mustard Greens
Folate 9µg 97µg Arugula
Choline 0.4mg 15.3mg Arugula
Saturated Fat 0.012g 0.086g Mustard Greens
Monounsaturated Fat 0.11g 0.049g Mustard Greens
Polyunsaturated fat 0.046g 0.319g Arugula

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Mustard Greens Arugula
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
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
186%
Mustard Greens
49%
Arugula
Minerals Daily Need Coverage Score
17%
Mustard Greens
28%
Arugula

Comparison summary

Which food is lower in Sugar?
Mustard Greens
Mustard Greens is lower in Sugar (difference - 0.64g)
Which food contains less Sodium?
Mustard Greens
Mustard Greens contains less Sodium (difference - 18mg)
Which food is lower in Saturated Fat?
Mustard Greens
Mustard Greens is lower in Saturated Fat (difference - 0.074g)
Which food is cheaper?
Arugula
Arugula is cheaper (difference - $1)
Which food is richer in minerals?
Arugula
Arugula is relatively richer in minerals
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 vitamins?
?
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 - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169257/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.