Arugula vs. Lettuce — Health Impact and Nutrition Comparison
Summary
Even though both lettuce and arugula contain high amounts of Vitamin A, lettuce contains 3 times more Vitamin A when compared to arugula. On the other hand, arugula contains 2.5 times more Folate.
Arugula is much richer in minerals than lettuce. Specifically, it provides 4 times more Calcium and 3 times more Magnesium.
Table of contents
Introduction
Both lettuce and arugula are some of the most consumed vegetables worldwide, commonly used in salads as bases, and are thought of as a healthy, essential part of the diet. This article will give an overview of lettuce and arugula, compare their nutritional composition, as well as discuss their potential health benefits based on research.
What are the Actual Differences Between Lettuce And Arugula?
Overview
Despite the common misconception that arugula is a type of lettuce, they belong to different plant families. Lettuce (also known as Lactuca sativa) is a leafy vegetable that belongs to the Asteraceae plant family, while arugula (also known as rugula or rocket) belongs to the Brassicaceae plant family (1, 2). Asteraceae also includes many well-known plants, including sunflowers, dandelions, and daisies, while Brassicaceae includes cabbage, broccoli, and bok choy.
Taste and Use
Arugula is often described as peppery, bitter, and spicy. While some varieties of lettuce, such as romaine, can also have a slightly bitter taste, others, like butterhead lettuce, are known for their sweet, buttery flavor.
Both arugula and lettuce are commonly served raw in salads, wraps, and sandwiches. They are also sometimes consumed cooked. Arugula is also a popular garnish for pizzas, pasta, and soups.
Nutrition
In this article, the nutritional values are presented for green leaf, raw lettuce and raw arugula using the USDA’s FoodCentral database.
The recommended serving sizes of both lettuce and arugula equal one cup, which corresponds to 36 grams of lettuce and 20 grams of arugula.
The charts below are given for a serving size equal to 300 grams for a better visual comparison. Please note that cooking techniques may alter the nutritional composition of these foods.
Macronutrients and Calories
The chart below, which compares the macronutrient composition of lettuce and arugula, reveals very few differences.
As with most vegetables, both arugula and lettuce are composed mainly of water, with arugula containing 92% and lettuce containing 95%.
Macronutrient Comparison
Contains
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ProteinProtein
+89.7%
Contains
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FatsFats
+340%
Contains
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CarbsCarbs
+27.2%
Contains
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OtherOther
+118.8%
Calories
Arugula and lettuce are both considered low-calorie vegetables, with arugula having a slightly higher calorie count per 100 grams than lettuce. A 100g serving of arugula contains 25 calories; meanwhile, the same serving of lettuce contains 15 calories.
Protein and Fats
Arugula contains slightly more protein than lettuce. Per 100 grams of arugula, you receive about 2.58 grams of protein, while for the same serving of lettuce, you receive 1.35g of protein.
Arugula and lettuce are low in fat content, although arugula contains 0.51 grams more fat than lettuce per 100 grams of serving. The primary type of fat found in these greens is polyunsaturated fatty acids.
Both arugula and spinach contain no cholesterol.
Carbohydrates
Arugula and lettuce are low-carb vegetables. However, arugula contains slightly more carbohydrates than lettuce, with the majority of the carbohydrates in lettuce consisting of dietary fiber, while in arugula, they are primarily sugars containing glucose and fructose.
Vitamins
Even though both lettuce and arugula contain high amounts of Vitamin A, lettuce contains 3 times more Vitamin A when compared to arugula.
On the other hand, arugula contains 2.5 times more Folate.
They both also contain high amounts of Vitamin K and moderate amounts of Vitamin C. Arugula and lettuce completely lack Vitamin D and Vitamin B12.
Vitamin Comparison
Contains
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Vitamin CVitamin C
+63%
Contains
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Vitamin EVitamin E
+95.5%
Contains
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Vitamin B5Vitamin B5
+226.1%
Contains
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FolateFolate
+155.3%
Contains
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CholineCholine
+12.5%
Contains
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Vitamin AVitamin A
+212.1%
Contains
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Vitamin B1Vitamin B1
+59.1%
Contains
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Vitamin B3Vitamin B3
+23%
Contains
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Vitamin B6Vitamin B6
+23.3%
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Vitamin KVitamin K
+16.3%
Minerals
Arugula is much richer in minerals than lettuce. It is especially higher in Calcium, Iron, Magnesium, and Potassium.
Arugula provides 4 times more Calcium and 3 times more Magnesium.
Both lettuce and arugula are also good sources of Manganese. They also contain similar amounts of salt.
Mineral Comparison
Contains
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MagnesiumMagnesium
+261.5%
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CalciumCalcium
+344.4%
Contains
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PotassiumPotassium
+90.2%
Contains
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IronIron
+69.8%
Contains
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CopperCopper
+162.1%
Contains
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ZincZinc
+161.1%
Contains
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PhosphorusPhosphorus
+79.3%
Contains
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ManganeseManganese
+28.4%
Contains
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SeleniumSelenium
+100%
Phytochemicals
Nitrates
Nitrates found in green leafy vegetables (unlike the nitrates found in processed meat) are known to provide various health benefits, including improved cardiovascular outcomes (3).
Although both lettuce and arugula contain high amounts of nitrates, according to a report published by the European Food Safety Authority, arugula contains around 3 times more nitrates than lettuce (4). However, it is important to note that the amount of nitrates may vary depending on various environmental factors, including humidity, temperature, water content, and more (5).
Flavonoids
Flavonoids have been studied to reveal anti-inflammatory and antioxidant properties (6, 7). Whereas there is a general consensus that the major flavonols in both lettuce and arugula are quercetin and kaempferol, there is limited research available on the comparisons of their exact content.
Carotenoids
Research has also found a link between carotenoids, including carotenes and xanthophylls, and protective cardiovascular, anti-cancer, and anti-obesity effects (7). Per 100 grams, lettuce contains 4440μg β-carotene, which is around 3 times more than arugula (1420μg).
Glucosinolates
Glucosinolates, sulfur-containing phytochemicals, have been associated with anti-cancer properties and protective cardiovascular effects (8). While they are abundantly present in arugula, research indicates no detection of glucosinolates in lettuce (6, 9).
Moreover, the hydrolysis products of glucosinolates, called isothiocyanates, have also been widely studied in arugula. For example, a type of isothiocyanate called erucin has been linked with anti-cancer properties (10).
Glycemic Index
The glycemic index is a rating system used for foods containing carbohydrates. As both lettuce and arugula contain very few carbohydrates, their glycemic index is low, which means their consumption has minimal effect on blood sugar levels (11).
Acidity
One way to understand the acidity of foods is through their potential renal acid load (PRAL) value, which shows how much acid or base the given food produces inside the organism.
Based on our calculations, the PRAL values of arugula and lettuce are -7.9 and -3.1, respectively, which means that arugula has a greater potential to alkalize the body.
Weight Loss & Diets
Given the low-calorie count of arugula and lettuce, as well as the amount of nutrients and vitamins they contain, both vegetables are encouraged to consume during weight loss diets.
Per 100g serving of each, there is only a 10-calorie difference between the two (25 calories in arugula, 15 calories in lettuce), which is negligible.
Since both lettuce and arugula are low in calories, carbohydrates, sugars, and starch, they are safe to eat as part of the Keto diet, as well as the Atkins diet. They are also consumed as part of the Mediterranean and Paleo diets.
Health Impact
Health Benefits
Both arugula and lettuce have been extensively studied to reveal benefits for cardiovascular health, anti-cancer and anti-diabetic properties, as well as neuroprotective and improved bone health effects.
Cardiovascular Health
Various meta-analyses have identified several studies that explained positive cardiovascular outcomes through the high concentrations of magnesium, potassium, nitrates, dietary fiber, and phytochemicals found in vegetables (12). Arugula is slightly a better source of magnesium (per 100g, there is 47 mg in arugula, 13 mg in lettuce) and potassium (per 100g, there is 369 mg in arugula, 194 mg in lettuce) than lettuce. They both contain different amounts of phytochemicals, which may also be linked to cardiovascular outcomes.
Arugula and lettuce are also known to have a positive cardiovascular impact because of their high nitrate contents, although arugula contains 3 times more nitrates than lettuce (4). The Danish Diet, Cancer, and Health Study, which involved over 53,150 participants that were followed for 23 years, found that higher consumption of foods with high nitrate content was associated with lower blood pressure levels and reduced risks of cardiovascular disease, including heart disease, heart failure, and stroke (13).
Diabetes
As stated above, both arugula and lettuce have low glycemic values, which means their consumption has little effect on blood sugar levels.
Moreover, the nutritional composition and the various phytochemicals found in arugula and lettuce help to further reduce the risk of diabetes. One study has found that arugula and its fatty acid-rich fraction have exhibited anti-diabetic activities, and thus, they may have potential in type 2 diabetes treatment (14). On the other hand, the phytochemicals lactucaxanthin and polyphenols found in lettuce were found to exhibit anti-diabetic properties in another study (15).
Cancer
Consumption of arugula and lettuce has been associated with a lower risk of certain types of cancer, including breast, colorectal, lung, and liver cancers. Some studies have linked this association to the prevalence of phytochemicals, specifically, erucin in arugula and β-carotene and ascorbic acid in lettuce (10, 16, 17, 18, 19).
Neurological Health
Arugula and lettuce are also known to provide neuroprotective effects. In lettuce, this has been studied to be linked with the ethyl acetate portion and the glycoside B found in it (7). Another study has revealed the neuroprotective effects of Eruca sativa (arugula) seed extract on NSC-34 motor neurons (20).
Bone Health
Consumption of foods with high amounts of Vitamin K and Calcium has been linked to better bone health outcomes (21). As discussed above, both lettuce and arugula are rich in these nutrients, although arugula contains 4 times more Calcium, while lettuce contains slightly more Vitamin K. Research also linked positive bone health outcomes to antioxidants found in lettuce and arugula.
Downsides & Risks
Medication Interactions
Green leafy vegetables, such as lettuce and arugula, contain high Vitamin K content (per 100 grams, there is 126 µg of Vitamin K in lettuce and 109 µg in arugula). As a result, the consumption of these foods among those who are taking anticoagulation medication, such as warfarin, should be controlled (22). The National Institute of Health recommends consuming the same amount of Vitamin K daily for those taking anticoagulants to reduce the risk of bleeding or blood clots (23).
Food Contamination
Although the consumption of lettuce and arugula provides many health benefits, it is important to note that they are, just like many other fresh vegetables, prone to contamination due to the prevalence of germs. To reduce your chances of contamination, make sure to always wash the vegetables.
One of the most common contaminants associated with lettuce and arugula includes Escherichia coli (E. coli) bacteria. E. coli outbreaks are associated with symptoms that include diarrhea, abdominal cramps, and more (24). Follow your local health authorities for information on E. coli outbreaks.
Sources
- https://www.britannica.com/plant/lettuce
- https://www.britannica.com/plant/arugula
- https://link.springer.com/article/10.1007/s10654-021-00747-3
- https://efsa.onlinelibrary.wiley.com/doi/epdf/10.2903/j.efsa.2008.689
- https://onlinelibrary.wiley.com/doi/abs/10.1002/jsfa.2351
- https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6690419/
- https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9219965/
- https://www.sciencedirect.com/science/article/abs/pii/B978012820284500006X?via%3Dihub
- https://pubmed.ncbi.nlm.nih.gov/13129476/
- https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4065051/
- https://www.ars.usda.gov/plains-area/gfnd/gfhnrc/docs/news-2013/dark-green-leafy-vegetables/
- https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5986475/
- https://link.springer.com/article/10.1007/s10654-021-00747-3
- https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6130626/
- https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9219965/
- https://www.sciencedirect.com/science/article/abs/pii/S0889157516300230
- https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3603442/
- https://pubmed.ncbi.nlm.nih.gov/1408943/
- https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5618539/
- https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5928599/
- https://www.sciencedirect.com/science/article/abs/pii/B9780123746283000128
- https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2911546/
- https://ods.od.nih.gov/factsheets/VitaminK-Consumer/
- https://pubmed.ncbi.nlm.nih.gov/31885595
Infographic
Fat Type Comparison
Contains more Mono. FatMonounsaturated Fat | +716.7% |
Contains more Poly. FatPolyunsaturated fat | +289% |
Contains less Sat. FatSaturated Fat | -76.7% |
Comparison summary table
Lower in Sugar | |||
Lower in Saturated Fat | |||
Lower in Sodium | |||
Lower in price | |||
Rich in minerals | |||
Lower in Cholesterol | Equal | ||
Lower in Glycemic Index | Equal | ||
Rich in vitamins | Equal |
All nutrients comparison - raw data values
Nutrient | Opinion | ||
Calories | 25kcal | 15kcal | |
Protein | 2.58g | 1.36g | |
Fats | 0.66g | 0.15g | |
Vitamin C | 15mg | 9.2mg | |
Net carbs | 2.05g | 1.57g | |
Carbs | 3.65g | 2.87g | |
Magnesium | 47mg | 13mg | |
Calcium | 160mg | 36mg | |
Potassium | 369mg | 194mg | |
Iron | 1.46mg | 0.86mg | |
Sugar | 2.05g | 0.78g | |
Fiber | 1.6g | 1.3g | |
Copper | 0.076mg | 0.029mg | |
Zinc | 0.47mg | 0.18mg | |
Phosphorus | 52mg | 29mg | |
Sodium | 27mg | 28mg | |
Vitamin A | 2373IU | 7405IU | |
Vitamin A | 119µg | 370µg | |
Vitamin E | 0.43mg | 0.22mg | |
Manganese | 0.321mg | 0.25mg | |
Selenium | 0.3µg | 0.6µg | |
Vitamin B1 | 0.044mg | 0.07mg | |
Vitamin B2 | 0.086mg | 0.08mg | |
Vitamin B3 | 0.305mg | 0.375mg | |
Vitamin B5 | 0.437mg | 0.134mg | |
Vitamin B6 | 0.073mg | 0.09mg | |
Vitamin K | 108.6µg | 126.3µg | |
Folate | 97µg | 38µg | |
Choline | 15.3mg | 13.6mg | |
Saturated Fat | 0.086g | 0.02g | |
Monounsaturated Fat | 0.049g | 0.006g | |
Polyunsaturated fat | 0.319g | 0.082g | |
Tryptophan | 0.009mg | ||
Threonine | 0.059mg | ||
Isoleucine | 0.084mg | ||
Leucine | 0.079mg | ||
Lysine | 0.084mg | ||
Methionine | 0.016mg | ||
Phenylalanine | 0.055mg | ||
Valine | 0.07mg | ||
Histidine | 0.022mg | ||
Fructose | 0.43g |
Which food is preferable for your diet?
Low Calories diet | ||
Low Fats diet | ||
Low Carbs diet | ||
Low Glycemic Index diet | Equal |
People also compare
Vitamins & Minerals Daily Need Coverage Score
Comparison summary
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.
- Arugula - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169387/nutrients
- Lettuce - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169249/nutrients
All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.