Arugula vs Mustard Greens: Nutrition, Calories & Protein Compared


Arugula vs Mustard greens leaves
Nutrition Facts
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Arugula vs Mustard Greens Leaves 100g Compare
per 100g | Arugula | Mustard greens |
---|---|---|
Calories | 25 | 27 |
Carbohydrates | 3.65 g | 4.67 g |
Fat | 0.66 g | 0.42 g |
Dietary fiber | 1.6 g | 3.2 g |
Protein | 2.58 g | 2.86 g |
Calcium | 160 mg | 115 mg |
Iron | 1.46 mg | 1.64 mg |
Magnessium | 47 mg | 32 mg |
Potassium | 369 mg | 384 mg |
Sodium | 27 mg | 20 mg |
Zink | 0.47 mg | 0.25 mg |
Vitaminium A | 2373 µg | 3024 µg |
Vitaminium B1 (Thiamine) | 0.044 mg | 0.08 mg |
Vitaminium B2 (riboflavin) | 0.086 mg | 0.11 mg |
Vitaminium B3 (Niacin) | 0.305 mg | 0.8 mg |
Vitaminium B5 | 0.437 mg | 0.21 mg |
Vitaminium B6 | 0.073 mg | 0.18 mg |
Vitaminium B9 (Folic acid) | 97 mg | 12 mg |
Vitaminium C | 15 mg | 70 mg |
Vitaminium K | 108.6 µg | 257.5 µg |
Exploring the Nutritional Battle: Arugula vs Mustard Greens
When it comes to leafy greens, arugula and mustard greens both stand out for their distinctive flavors and nutritional profiles. Arugula, with its peppery taste, and mustard greens, known for their spicy kick, are not just culinary delights but also nutritional powerhouses. But when these two greens go head-to-head, which one comes out on top? Let's dive into the fascinating world of arugula and mustard greens to discover their benefits and differences.
Arugula: The Peppery Powerhouse
Arugula, also known as rocket, is a leafy green with a bold, peppery flavor that has been a staple in Italian and Mediterranean cuisines for centuries. Beyond its unique taste, arugula is celebrated for its low calorie content, with just 25 calories per 100 grams. It's also a great source of calcium, offering 160 mg, and vitamin A, with 2373 IU per serving. Moreover, arugula provides a good amount of magnesium (47 mg) and potassium (369 mg), making it an excellent choice for supporting bone health and blood pressure regulation.
Mustard Greens: The Spicy Superfood
Mustard greens, on the other hand, bring a spicy flair to dishes, reminiscent of Dijon mustard. With 27 calories per 100 grams, they are slightly higher in energy than arugula but compensate with a higher fiber content (3.2 g) and an impressive amount of vitamin C (70 mg). Mustard greens are also rich in vitamin K, providing 257.5 µg, which is essential for blood clotting and bone health. Their high vitamin A content (3024 IU) further contributes to maintaining healthy vision and immune function.
Nutritional Face-Off: Arugula vs Mustard Greens
- Calories: Arugula contains slightly fewer calories than mustard greens, making it a marginally better option for calorie-conscious individuals.
- Fiber: Mustard greens offer more fiber, which is beneficial for digestive health and may help in managing weight.
- Vitamins: While both greens are rich in vitamins, mustard greens have a higher content of vitamins C and K, whereas arugula provides more vitamin A and magnesium.
- Minerals: Arugula has a slight edge in calcium and magnesium, which are crucial for bone health, while mustard greens offer more iron and potassium.
Which Green Should You Choose?
Ultimately, the choice between arugula and mustard greens comes down to personal preference and nutritional needs. If you're looking for a leafy green with a peppery taste and a good source of calcium and vitamin A, arugula is your go-to. On the other hand, if you prefer a spicy kick and want higher amounts of fiber, vitamin C, and vitamin K, mustard greens are the better option. Both greens are versatile and can be used in salads, soups, and stir-fries, making them easy to incorporate into your diet.
In conclusion, whether you choose arugula or mustard greens, you're making a healthy choice. Both greens offer unique flavors and a range of nutritional benefits that can support overall health. So why not mix things up and include both in your meals? By doing so, you'll not only enjoy a variety of tastes but also reap the diverse health benefits these leafy greens have to offer.
Arugula 100g
25kcalCalories source
- 47% CARBS.
- 33% PROTEIN
- 19% FAT
Mustard greens 100g
27kcalCalories source
- 55% CARBS
- 34% PROTEIN
- 11% FAT
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Marcin Piotrowicz
calories-info.com creator
Healthy diet and healthy lifestyle promoter
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