Arugula vs Mustard Greens: Nutrition, Calories & Protein Compared



Arugula - calories, kcal, weight, nutrition
Arugula - calories, kcal, weight, nutrition

Arugula vs Mustard greens leaves
Nutrition Facts

Arugula
Serving size:
  change
handful (10g)cup (20g)half cup (10g)
5g10g15g20g30g40g50g60g80g100g120g140g160g180g200g220g250g300g350g400g450g500g600g700g800g900g1000g
1oz2oz3oz4oz5oz6oz7oz8oz10oz12oz15oz20oz25oz30oz35oz40oz50oz

Amount Per Serving:
Calories

% Daily Value

Total Fat g
0%

Cholesterol mg
0%

Sodium mg
0%

Total Carbohydrates g
0%

Dietary Fiber g
0%

Protein g
0%

Vitaminium C mg
0%

Calcium mg
0%

Iron mg
0%

Potassium mg
0%

* The % Daily Value (DV) shows how much a nutrient in one serving of food contributes to your total daily diet. A 2000-calorie daily intake is used as a general guideline for nutrition advice.
Mustard Greens Leaves
Serving size:
  change
one mustard greens leaves (330g)handful (50g)cup, chopped (56g)
5g10g15g20g30g40g50g60g80g100g120g140g160g180g200g220g250g300g350g400g450g500g600g700g800g900g1000g
1oz2oz3oz4oz5oz6oz7oz8oz10oz12oz15oz20oz25oz30oz35oz40oz50oz

Amount Per Serving:
Calories

% Daily Value

Total Fat g
0%

Cholesterol mg
0%

Sodium mg
0%

Total Carbohydrates g
0%

Dietary Fiber g
0%

Protein g
0%

Vitaminium C mg
0%

Calcium mg
0%

Iron mg
0%

Potassium mg
0%

Glycemic Index: 10

* The % Daily Value (DV) shows how much a nutrient in one serving of food contributes to your total daily diet. A 2000-calorie daily intake is used as a general guideline for nutrition advice.

Arugula vs Mustard Greens Leaves 100g Compare


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 A2373 µg3024 µg
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 µg257.5 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

25kcal

Calories source

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

Mustard greens 100g

27kcal

Calories source

  • 55% CARBS
  • 34% PROTEIN
  • 11% FAT
Marcin Piotrowicz
Author of this page
Marcin Piotrowicz

calories-info.com 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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