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  6. Arugula vs. Collard Greens

Arugula vs. Collard Greens — In-Depth Nutrition Comparison

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Differences between arugula and collard Greens

  • Arugula has more folate, potassium, and magnesium, while collard Greens have more vitamin K, vitamin A, fiber, and manganese.
  • Collard Greens' daily need coverage for vitamin K is 248% higher.
  • Collard Greens contain 6 times less folate than arugula. Arugula contains 97µg of folate, while collard Greens contain 16µg.

The food types used in this comparison are Arugula, raw and Collards, cooked, boiled, drained, without salt.

Infographic

Arugula vs Collard Greens infographic
Infographic link

Mineral Comparison

The mineral comparison score is based on which food has a more favorable amount of each mineral. The �coverage� charts below show how much of the daily mineral needs are covered by the selected amount of each 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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 15% 42% 10% 42% 17% 6.3% 14% 2% 67% 2.7%
Contains more MagnesiumMagnesium +123.8%
Contains more CalciumCalcium +13.5%
Contains more PotassiumPotassium +215.4%
Contains more IronIron +29.2%
Contains more CopperCopper +49%
Contains more ZincZinc +104.3%
Contains more PhosphorusPhosphorus +62.5%
Contains less SodiumSodium -44.4%
Contains more ManganeseManganese +58.9%
Contains more SeleniumSelenium +66.7%

Vitamin Comparison

The vitamin comparison score is based on the number of vitamins in which one food is richer than the other. The �coverage� charts below show how much of the daily vitamin needs are covered by the selected amount of each 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%
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 61% 0% 127% 18% 10% 24% 11% 13% 30% 0% 1017% 12%
Contains more Vitamin B5Vitamin B5 +100.5%
Contains more FolateFolate +506.3%
Contains more Vitamin CVitamin C +21.3%
Contains more Vitamin AVitamin A +219.3%
Contains more Vitamin EVitamin E +104.7%
Contains more Vitamin B2Vitamin B2 +23.3%
Contains more Vitamin B3Vitamin B3 +88.5%
Contains more Vitamin B6Vitamin B6 +75.3%
Contains more Vitamin KVitamin K +274.4%
~equal in Vitamin D ~0µg
~equal in Vitamin B1 ~0.04mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Arugula Collard Greens DV% diff.
Vitamin K 108.6µg 406.6µg 248%
Vitamin A 119µg 380µg 29%
Folate 97µg 16µg 20%
Fiber 1.6g 4g 10%
Manganese 0.321mg 0.51mg 8%
Potassium 369mg 117mg 7%
Magnesium 47mg 21mg 6%
Vitamin C 15mg 18.2mg 4%
Iron 1.46mg 1.13mg 4%
Vitamin B5 0.437mg 0.218mg 4%
Vitamin B6 0.073mg 0.128mg 4%
Choline 15.3mg 38.4mg 4%
Copper 0.076mg 0.051mg 3%
Phosphorus 52mg 32mg 3%
Vitamin E 0.43mg 0.88mg 3%
Calcium 160mg 141mg 2%
Zinc 0.47mg 0.23mg 2%
Vitamin B2 0.086mg 0.106mg 2%
Vitamin B3 0.305mg 0.575mg 2%
Carbs 3.65g 5.65g 1%
Sodium 27mg 15mg 1%
Polyunsaturated fat 0.319g 0.173g 1%
Calories 25kcal 33kcal 0%
Protein 2.58g 2.71g 0%
Protein per 100 calories 10g 8.2g N/A
Calories per 10 g protein 97kcal 122kcal N/A
Weight per 100 calories 400g 303g N/A
Fats 0.66g 0.72g 0%
Net carbs 2.05g 1.65g N/A
Sugar 2.05g 0.4g N/A
Selenium 0.3µg 0.5µg 0%
Vitamin B1 0.044mg 0.04mg 0%
Saturated fat 0.086g 0.047g 0%
Monounsaturated fat 0.049g 0.026g 0%
Tryptophan 0.027mg 0%
Threonine 0.074mg 0%
Isoleucine 0.086mg 0%
Leucine 0.13mg 0%
Lysine 0.101mg 0%
Methionine 0.028mg 0%
Phenylalanine 0.075mg 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
3% 6% 90%
Protein: 2.71 g
Fats: 0.72 g
Carbs: 5.65 g
Water: 90.18 g
Other: 0.74 g
Contains more CarbsCarbs +54.8%
~equal in Protein ~2.71g
~equal in Fats ~0.72g
~equal in Water ~90.18g

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
19% 11% 70%
Saturated fat: Sat. Fat 0.047 g
Monounsaturated fat: Mono. Fat 0.026 g
Polyunsaturated fat: Poly. Fat 0.173 g
Contains more Mono. FatMonounsaturated fat +88.5%
Contains more Poly. FatPolyunsaturated fat +84.4%
Contains less Sat. FatSaturated fat -45.3%

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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. Collard Greens - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170407/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.