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Arugula vs Lettuce - In-Depth Nutrition Comparison

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Important differences between Arugula and Lettuce

  • Arugula has more Folate, Calcium, Magnesium, Iron, Vitamin C, Vitamin B5, Copper, and Potassium, however Lettuce has more Vitamin A, and Vitamin K.
  • Lettuce's daily need coverage for Vitamin A is 28% more.
  • Arugula has 4 times more Calcium than Lettuce. Arugula has 160mg of Calcium, while Lettuce has 36mg.

The food varieties used in the comparison are Arugula, raw and Lettuce, green leaf, raw.

Infographic

Arugula vs Lettuce infographic
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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" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains more Iron +69.8%
Contains more Calcium +344.4%
Contains more Potassium +90.2%
Contains more Magnesium +261.5%
Contains more Copper +162.1%
Contains more Zinc +161.1%
Contains more Phosphorus +79.3%
Equal in Sodium - 28
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 55% 48% 33% 34% 26% 13% 23% 4%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 33% 11% 18% 10% 10% 5% 13% 4%
Contains more Iron +69.8%
Contains more Calcium +344.4%
Contains more Potassium +90.2%
Contains more Magnesium +261.5%
Contains more Copper +162.1%
Contains more Zinc +161.1%
Contains more Phosphorus +79.3%
Equal in Sodium - 28

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
:
Contains more Vitamin C +63%
Contains more Vitamin E +95.5%
Contains more Vitamin B5 +226.1%
Contains more Folate +155.3%
Contains more Vitamin A +212.1%
Contains more Vitamin B1 +59.1%
Contains more Vitamin B3 +23%
Contains more Vitamin B6 +23.3%
Contains more Vitamin K +16.3%
Equal in Vitamin B2 - 0.08
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 50% 143% 9% 0% 11% 20% 6% 27% 17% 0% 272% 73%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 31% 445% 5% 0% 18% 19% 8% 9% 21% 0% 316% 29%
Contains more Vitamin C +63%
Contains more Vitamin E +95.5%
Contains more Vitamin B5 +226.1%
Contains more Folate +155.3%
Contains more Vitamin A +212.1%
Contains more Vitamin B1 +59.1%
Contains more Vitamin B3 +23%
Contains more Vitamin B6 +23.3%
Contains more Vitamin K +16.3%
Equal in Vitamin B2 - 0.08

Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
52
Arugula
75
Lettuce
Mineral Summary Score
29
Arugula
13
Lettuce

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
15%
Arugula
8%
Lettuce
Carbohydrates
4%
Arugula
3%
Lettuce
Fats
3%
Arugula
1%
Lettuce

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Arugula Lettuce
Lower in Sugar ok
Lower in Saturated Fat ok
Lower in Sodium ok
Lower in price ok
Rich in minerals ok
Lower in Cholesterol Equal
Lower in glycemic index Equal
Rich in vitamins Equal

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Arugula Lettuce
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet Equal

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Comparison summary

Which food is lower in Sugar?
Lettuce
Lettuce is lower in Sugar (difference - 1.27g)
Which food is lower in Saturated Fat?
Lettuce
Lettuce is lower in Saturated Fat (difference - 0.066g)
Which food contains less Sodium?
Arugula
Arugula contains less Sodium (difference - 1mg)
Which food is cheaper?
Arugula
Arugula is cheaper (difference - $0.1)
Which food is richer in minerals?
Arugula
Arugula is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes (32)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

All nutrients comparison - raw data values

Nutrient Arugula Lettuce Opinion
Calories 25 15 Arugula
Protein 2.58 1.36 Arugula
Fats 0.66 0.15 Arugula
Vitamin C 15 9.2 Arugula
Carbs 3.65 2.87 Arugula
Cholesterol 0 0
Vitamin D 0 0
Iron 1.46 0.86 Arugula
Calcium 160 36 Arugula
Potassium 369 194 Arugula
Magnesium 47 13 Arugula
Sugar 2.05 0.78 Lettuce
Fiber 1.6 1.3 Arugula
Copper 0.076 0.029 Arugula
Zinc 0.47 0.18 Arugula
Starch 0 Lettuce
Phosphorus 52 29 Arugula
Sodium 27 28 Arugula
Vitamin A 2373 7405 Lettuce
Vitamin E 0.43 0.22 Arugula
Vitamin D 0 0
Vitamin B1 0.044 0.07 Lettuce
Vitamin B2 0.086 0.08 Arugula
Vitamin B3 0.305 0.375 Lettuce
Vitamin B5 0.437 0.134 Arugula
Vitamin B6 0.073 0.09 Lettuce
Vitamin B12 0 0
Vitamin K 108.6 126.3 Lettuce
Folate 97 38 Arugula
Trans Fat 0 0
Saturated Fat 0.086 0.02 Lettuce
Monounsaturated Fat 0.049 0.006 Arugula
Polyunsaturated fat 0.319 0.082 Arugula
Tryptophan 0.009 Lettuce
Threonine 0.059 Lettuce
Isoleucine 0.084 Lettuce
Leucine 0.079 Lettuce
Lysine 0.084 Lettuce
Methionine 0.016 Lettuce
Phenylalanine 0.055 Lettuce
Valine 0.07 Lettuce
Histidine 0.022 Lettuce
Fructose 0.43 Lettuce

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

  1. Arugula - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169387/nutrients
  2. 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.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.