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  6. Arugula vs. Kale

Arugula vs. Kale — In-Depth Nutrition Comparison

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Summary of differences between arugula and kale

  • Arugula has more folate, calcium, vitamin B5, iron, and magnesium; however, kale is higher in vitamin K, vitamin A, vitamin C, copper, and vitamin B6.
  • Kale covers your daily need for vitamin K, 590% more than arugula.
  • Arugula has 9 times more vitamin B5 than kale. While arugula has 0.437mg of vitamin B5, kale has only 0.049mg.

These are the specific foods used in this comparison Arugula, raw and Kale, cooked, boiled, drained, without salt.

Infographic

Arugula vs Kale 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 34% 48% 33% 55% 25% 13% 22% 3.5% 42% 1.6%
Kale
Kale
4
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 13% 22% 20% 34% 52% 6.5% 12% 3% 54% 4.9%
Contains more MagnesiumMagnesium +161.1%
Contains more CalciumCalcium +122.2%
Contains more PotassiumPotassium +61.8%
Contains more IronIron +62.2%
Contains more ZincZinc +95.8%
Contains more PhosphorusPhosphorus +85.7%
Contains more CopperCopper +105.3%
Contains less SodiumSodium -14.8%
Contains more ManganeseManganese +29.6%
Contains more SeleniumSelenium +200%

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 D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 50% 0% 40% 8.6% 11% 20% 5.7% 26% 17% 0% 272% 73%
Kale
Kale
7
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 137% 0% 227% 17% 13% 16% 9.4% 2.9% 32% 0% 2043% 9.8%
Contains more Vitamin B2Vitamin B2 +22.9%
Contains more Vitamin B5Vitamin B5 +791.8%
Contains more FolateFolate +646.2%
Contains more Vitamin CVitamin C +173.3%
Contains more Vitamin AVitamin A +472.3%
Contains more Vitamin EVitamin E +97.7%
Contains more Vitamin B1Vitamin B1 +20.5%
Contains more Vitamin B3Vitamin B3 +63.9%
Contains more Vitamin B6Vitamin B6 +89%
Contains more Vitamin KVitamin K +652.3%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Arugula Kale DV% diff.
Vitamin K 108.6µg 817µg 590%
Vitamin A 119µg 681µg 62%
Vitamin C 15mg 41mg 29%
Folate 97µg 13µg 21%
Calcium 160mg 72mg 9%
Copper 0.076mg 0.156mg 9%
Vitamin B5 0.437mg 0.049mg 8%
Magnesium 47mg 18mg 7%
Iron 1.46mg 0.9mg 7%
Vitamin B6 0.073mg 0.138mg 5%
Potassium 369mg 228mg 4%
Manganese 0.321mg 0.416mg 4%
Phosphorus 52mg 28mg 3%
Vitamin E 0.43mg 0.85mg 3%
Choline 15.3mg 0.4mg 3%
Fiber 1.6g 2g 2%
Zinc 0.47mg 0.24mg 2%
Protein 2.58g 1.9g 1%
Carbs 3.65g 5.63g 1%
Selenium 0.3µg 0.9µg 1%
Vitamin B1 0.044mg 0.053mg 1%
Vitamin B2 0.086mg 0.07mg 1%
Vitamin B3 0.305mg 0.5mg 1%
Polyunsaturated fat 0.319g 0.193g 1%
Calories 25kcal 28kcal 0%
Protein per 100 calories 10g 6.8g N/A
Calories per 10 g protein 97kcal 147kcal N/A
Weight per 100 calories 400g 357g N/A
Fats 0.66g 0.4g 0%
Net carbs 2.05g 3.63g N/A
Sugar 2.05g 1.25g N/A
Sodium 27mg 23mg 0%
Saturated fat 0.086g 0.052g 0%
Monounsaturated fat 0.049g 0.03g 0%
Tryptophan 0.023mg 0%
Threonine 0.085mg 0%
Isoleucine 0.114mg 0%
Leucine 0.133mg 0%
Lysine 0.114mg 0%
Methionine 0.018mg 0%
Phenylalanine 0.097mg 0%
Valine 0.104mg 0%
Histidine 0.04mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
3% 4% 92%
Protein: 2.58 g
Fats: 0.66 g
Carbs: 3.65 g
Water: 91.71 g
Other: 1.4 g
Kale
Kale
1
2% 6% 91%
Protein: 1.9 g
Fats: 0.4 g
Carbs: 5.63 g
Water: 91.2 g
Other: 0.87 g
Contains more ProteinProtein +35.8%
Contains more FatsFats +65%
Contains more OtherOther +60.9%
Contains more CarbsCarbs +54.2%
~equal in Water ~91.2g

Fat Type Comparison

Fat type breakdown side-by-side comparison
19% 11% 70%
Saturated fat: Sat. Fat 0.086 g
Monounsaturated fat: Mono. Fat 0.049 g
Polyunsaturated fat: Poly. Fat 0.319 g
Kale
Kale
1
19% 11% 70%
Saturated fat: Sat. Fat 0.052 g
Monounsaturated fat: Mono. Fat 0.03 g
Polyunsaturated fat: Poly. Fat 0.193 g
Contains more Mono. FatMonounsaturated fat +63.3%
Contains more Poly. FatPolyunsaturated fat +65.3%
Contains less Sat. FatSaturated fat -39.5%

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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. Arugula - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169387/nutrients
  2. Kale - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169238/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.