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Mustard Greens vs Arugula - In-Depth Nutrition Comparison

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How are Mustard Greens and Arugula different?

  • Mustard Greens 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 is 124% higher.
  • Mustard Greens contain 5 times more Vitamin E than Arugula. While Mustard Greens contain 2.01mg of Vitamin E , Arugula contains only 0.43mg.

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

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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" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains more Iron +12.3%
Contains more Copper +117.1%
Contains more Phosphorus +11.5%
Contains less Sodium -25.9%
Contains more Calcium +39.1%
Contains more Magnesium +46.9%
Contains more Zinc +88%
Equal in Potassium - 369
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 62% 35% 34% 23% 56% 7% 25% 3%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 55% 48% 33% 34% 26% 13% 23% 4%
Contains more Iron +12.3%
Contains more Copper +117.1%
Contains more Phosphorus +11.5%
Contains less Sodium -25.9%
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" chart below show how much of the daily needs can be covered by 300 grams of the food
:
Contains more Vitamin C +366.7%
Contains more Vitamin A +27.4%
Contains more Vitamin E +367.4%
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 C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 234% 182% 41% 0% 20% 26% 15% 13% 42% 0% 644% 9%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 50% 143% 9% 0% 11% 20% 6% 27% 17% 0% 272% 73%
Contains more Vitamin C +366.7%
Contains more Vitamin A +27.4%
Contains more Vitamin E +367.4%
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 and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
102
Mustard Greens
52
Arugula
Mineral Summary Score
30
Mustard Greens
29
Arugula

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
17%
Mustard Greens
15%
Arugula
Carbohydrates
5%
Mustard Greens
4%
Arugula
Fats
2%
Mustard Greens
3%
Arugula

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Mustard Greens 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

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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Comparison summary

Which food is lower in Sugar?
Mustard Greens
Mustard Greens is lower in Sugar (difference - 0.73g)
Which food contains less Sodium?
Mustard Greens
Mustard Greens contains less Sodium (difference - 7mg)
Which food is lower in Saturated Fat?
Mustard Greens
Mustard Greens is lower in Saturated Fat (difference - 0.076g)
Which food is richer in vitamins?
Mustard Greens
Mustard Greens 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.

All nutrients comparison - raw data values

Nutrient Mustard Greens Arugula Opinion
Calories 27 25 Mustard Greens
Protein 2.86 2.58 Mustard Greens
Fats 0.42 0.66 Arugula
Vitamin C 70 15 Mustard Greens
Carbs 4.67 3.65 Mustard Greens
Cholesterol 0 0
Vitamin D 0 0
Iron 1.64 1.46 Mustard Greens
Calcium 115 160 Arugula
Potassium 384 369 Mustard Greens
Magnesium 32 47 Arugula
Sugar 1.32 2.05 Mustard Greens
Fiber 3.2 1.6 Mustard Greens
Copper 0.165 0.076 Mustard Greens
Zinc 0.25 0.47 Arugula
Starch
Phosphorus 58 52 Mustard Greens
Sodium 20 27 Mustard Greens
Vitamin A 3024 2373 Mustard Greens
Vitamin E 2.01 0.43 Mustard Greens
Vitamin D 0 0
Vitamin B1 0.08 0.044 Mustard Greens
Vitamin B2 0.11 0.086 Mustard Greens
Vitamin B3 0.8 0.305 Mustard Greens
Vitamin B5 0.21 0.437 Arugula
Vitamin B6 0.18 0.073 Mustard Greens
Vitamin B12 0 0
Vitamin K 257.5 108.6 Mustard Greens
Folate 12 97 Arugula
Trans Fat 0 0
Saturated Fat 0.01 0.086 Mustard Greens
Monounsaturated Fat 0.092 0.049 Mustard Greens
Polyunsaturated fat 0.038 0.319 Arugula
Tryptophan
Threonine
Isoleucine
Leucine
Lysine
Methionine
Phenylalanine
Valine
Histidine
Fructose

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

  1. Mustard Greens - 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.