Arugula vs Mustard Greens: All Nutritional Differences

Where is more calories, protein, carbs - what is more healthy?

Arugula - calories, kcal, weight, nutrition
Mustard greens - calories, kcal, weight, nutrition

Less Calories in Arugula

At first glance, you can see that in arugula is just a little less calories than in mustard greens leaves.

Arugula has 25 kcal per 100g and mustard greens leaves 27 kcal per 100g so it is pretty easy to calculate that the difference is about 8%.

In arugula and in mustard greens leaves most calories came from carbs.

See tables below to compare arugula with mustard greens leaves in details.

Arugula And Mustard greens leaves Nutrition Difference

Mustard greens leaves vs Arugula: Vitamins and Minerals Comparison

per 100gArugulaMustard greens
Calories25 27
Carbohydrates3.65 g4.67 g
Fat0.66 g0.42 g
Dietary fiber1.6 g3.2 g
Protein2.58 g2.86 g
Calcium160 mg115 mg
Iron1.46 mg1.64 mg
Magnessium47 mg32 mg
Potassium369 mg384 mg
Sodium27 mg20 mg
Zink0.47 mg0.25 mg
Vitaminium B1 (Thiamine)0.044 mg0.08 mg
Vitaminium B2 (riboflavin)0.086 mg0.11 mg
Vitaminium B3 (Niacin)0.305 mg0.8 mg
Vitaminium B50.437 mg0.21 mg
Vitaminium B60.073 mg0.18 mg
Vitaminium B9 (Folic acid)97 mg12 mg
Vitaminium C15 mg70 mg
Vitaminium K108.6 mg257.5 mg

Less protein in arugula

It is aslo easy to see see that in arugula is less protein than in mustard greens leaves.

There is 2.86g per 100g of mustard greens leaves and 2.58g per 100g of arugula so using simple math we can see that difference is about 11%.

Less carbohydrates in arugula

In arugula is less carbohydrates than in mustard greens leaves.

There is 4.67g/100g of carbohydrates in mustard greens leaves and 3.65g/100g in arugula so let me do the math for you again - difference is about 28%.

More fat in arugula

In arugula is more fats than in mustard greens leaves.

The tables above show us that there is 0.42g/100g of fats in mustard greens leaves and 0.66g/100g in arugula. In this case difference is about 57%.


  • Calories25
  • Carbohydrates3.65 g
  • Fat0.66 g
  • Dietary fiber1.6 g
  • Protein2.58 g
Arugula calories per:
100g | ounce | handfull | cup | half cup

Calories source

  • 47% CARBS.
  • 33% PROTEIN
  • 19% FAT

Mustard greens

  • Calories27
  • Carbohydrates4.67 g
  • Fat0.42 g
  • Dietary fiber3.2 g
  • Protein2.86 g
Mustard greens calories per:
100g | ounce | single piece | handfull | cup | chopped

Calories source

  • 55% CARBS
  • 34% PROTEIN
  • 11% FAT

Vitamins: mustard greens leaves vs arugula

Minerals: arugula vs mustard greens leaves

Marcin Piotrowicz
Author of this page
Marcin Piotrowicz creator
Healthy diet and healthy lifestyle promoter

All information about nutrition on this website was created with help of information from the official United States Department of Agriculture database.

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