Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up

Mustard Greens vs. Arugula — In-Depth Nutrition Comparison

Compare

Significant differences between mustard Greens and arugula

  • Mustard Greens has more vitamin K, vitamin A, 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 than mustard Greens. Mustard Greens has 12370IU of vitamin A, while arugula has 2373IU.

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

Infographic

Mustard Greens 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 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% 206% 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% 40% 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 +419.3%
Contains more Vitamin EVitamin 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

All nutrients comparison - raw data values

Nutrient Mustard Greens Arugula DV% diff.
Vitamin K 592.7µg 108.6µg 403%
Vitamin A 618µg 119µg 55%
Folate 9µg 97µg 22%
Manganese 0.321mg 14%
Vitamin C 25.3mg 15mg 11%
Vitamin E 1.78mg 0.43mg 9%
Copper 0.146mg 0.076mg 8%
Magnesium 13mg 47mg 8%
Iron 0.87mg 1.46mg 7%
Potassium 162mg 369mg 6%
Vitamin B5 0.12mg 0.437mg 6%
Calcium 118mg 160mg 4%
Choline 0.4mg 15.3mg 3%
Vitamin B2 0.063mg 0.086mg 2%
Vitamin B6 0.098mg 0.073mg 2%
Fiber 2g 1.6g 2%
Zinc 0.22mg 0.47mg 2%
Polyunsaturated fat 0.046g 0.319g 2%
Vitamin B3 0.433mg 0.305mg 1%
Sodium 9mg 27mg 1%
Selenium 0.6µg 0.3µg 1%
Phosphorus 42mg 52mg 1%
Calories 26kcal 25kcal 0%
Protein 2.56g 2.58g 0%
Fats 0.47g 0.66g 0%
Carbs 4.51g 3.65g 0%
Net carbs 2.51g 2.05g N/A
Sugar 1.41g 2.05g N/A
Vitamin B1 0.041mg 0.044mg 0%
Saturated fat 0.012g 0.086g 0%
Monounsaturated fat 0.11g 0.049g 0%

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%

People also compare

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.