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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.

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" 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 Phosphorus +11.5%
Contains less Sodium -25.9%
Contains more Copper +117.1%
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 35% 62% 23% 25% 34% 3% 7% 56%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 48% 55% 34% 23% 33% 4% 13% 26%
Contains more Iron +12.3%
Contains more Phosphorus +11.5%
Contains less Sodium -25.9%
Contains more Copper +117.1%
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 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%

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

All nutrients comparison - raw data values

Nutrient Mustard Greens Arugula Opinion
Net carbs 1.47g 2.05g Arugula
Protein 2.86g 2.58g Mustard Greens
Fats 0.42g 0.66g Arugula
Carbs 4.67g 3.65g Mustard Greens
Calories 27kcal 25kcal Mustard Greens
Starch g g
Fructose g g
Sugar 1.32g 2.05g Mustard Greens
Fiber 3.2g 1.6g Mustard Greens
Calcium 115mg 160mg Arugula
Iron 1.64mg 1.46mg Mustard Greens
Magnesium 32mg 47mg Arugula
Phosphorus 58mg 52mg Mustard Greens
Potassium 384mg 369mg Mustard Greens
Sodium 20mg 27mg Mustard Greens
Zinc 0.25mg 0.47mg Arugula
Copper 0.165mg 0.076mg Mustard Greens
Vitamin A 3024IU 2373IU Mustard Greens
Vitamin E 2.01mg 0.43mg Mustard Greens
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 70mg 15mg Mustard Greens
Vitamin B1 0.08mg 0.044mg Mustard Greens
Vitamin B2 0.11mg 0.086mg Mustard Greens
Vitamin B3 0.8mg 0.305mg Mustard Greens
Vitamin B5 0.21mg 0.437mg Arugula
Vitamin B6 0.18mg 0.073mg Mustard Greens
Folate 12µg 97µg Arugula
Vitamin B12 0µg 0µg
Vitamin K 257.5µg 108.6µg Mustard Greens
Tryptophan mg mg
Threonine mg mg
Isoleucine mg mg
Leucine mg mg
Lysine mg mg
Methionine mg mg
Phenylalanine mg mg
Valine mg mg
Histidine mg mg
Cholesterol 0mg 0mg
Trans Fat 0g 0g
Saturated Fat 0.01g 0.086g Mustard Greens
Monounsaturated Fat 0.092g 0.049g Mustard Greens
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 Arugula
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low glycemic index diet Equal

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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

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.

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.