Kale vs. Arugula — In-Depth Nutrition Comparison

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Summary of differences between kale and arugula

Kale has more vitamin K, vitamin A, vitamin C, copper, and vitamin B6; however, arugula is higher in folate, calcium, vitamin B5, iron, and magnesium.
Kale covers your daily need for vitamin K, 590% more than arugula.
Kale has 6 times more vitamin A than arugula. While kale has 13621 IU of vitamin A, arugula has only 2373 IU.

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

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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" charts below show how much of the daily needs can be covered by 300 grams of the food.

Kale

Arugula

Contains more CopperCopper	+105.3%
Contains less SodiumSodium	-14.8%
Contains more ManganeseManganese	+29.6%
Contains more SeleniumSelenium	+200%

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%

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.

Kale

Arugula

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%

Contains more Vitamin B2Vitamin B2	+22.9%
Contains more Vitamin B5Vitamin B5	+791.8%
Contains more FolateFolate	+646.2%

~equal in Vitamin D ~0µg

~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

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