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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 RAE, and Vitamin K.
  • Lettuce's daily need coverage for Vitamin A RAE 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 Calcium +344.4%
Contains more Iron +69.8%
Contains more Magnesium +261.5%
Contains more Phosphorus +79.3%
Contains more Potassium +90.2%
Contains more Zinc +161.1%
Contains more Copper +162.1%
Equal in Sodium - 28
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 48% 55% 34% 23% 33% 4% 13% 26%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 11% 33% 10% 13% 18% 4% 5% 10%
Contains more Calcium +344.4%
Contains more Iron +69.8%
Contains more Magnesium +261.5%
Contains more Phosphorus +79.3%
Contains more Potassium +90.2%
Contains more Zinc +161.1%
Contains more Copper +162.1%
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 E +95.5%
Contains more Vitamin C +63%
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 A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 143% 9% 0% 50% 11% 20% 6% 27% 17% 73% 0% 272%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 445% 5% 0% 31% 18% 19% 8% 9% 21% 29% 0% 316%
Contains more Vitamin E +95.5%
Contains more Vitamin C +63%
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

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

All nutrients comparison - raw data values

Nutrient Arugula Lettuce Opinion
Net carbs 2.05g 1.57g Arugula
Protein 2.58g 1.36g Arugula
Fats 0.66g 0.15g Arugula
Carbs 3.65g 2.87g Arugula
Calories 25kcal 15kcal Arugula
Starch g 0g Lettuce
Fructose g 0.43g Lettuce
Sugar 2.05g 0.78g Lettuce
Fiber 1.6g 1.3g Arugula
Calcium 160mg 36mg Arugula
Iron 1.46mg 0.86mg Arugula
Magnesium 47mg 13mg Arugula
Phosphorus 52mg 29mg Arugula
Potassium 369mg 194mg Arugula
Sodium 27mg 28mg Arugula
Zinc 0.47mg 0.18mg Arugula
Copper 0.076mg 0.029mg Arugula
Vitamin A 2373IU 7405IU Lettuce
Vitamin E 0.43mg 0.22mg Arugula
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 15mg 9.2mg Arugula
Vitamin B1 0.044mg 0.07mg Lettuce
Vitamin B2 0.086mg 0.08mg Arugula
Vitamin B3 0.305mg 0.375mg Lettuce
Vitamin B5 0.437mg 0.134mg Arugula
Vitamin B6 0.073mg 0.09mg Lettuce
Folate 97µg 38µg Arugula
Vitamin B12 0µg 0µg
Vitamin K 108.6µg 126.3µg Lettuce
Tryptophan mg 0.009mg Lettuce
Threonine mg 0.059mg Lettuce
Isoleucine mg 0.084mg Lettuce
Leucine mg 0.079mg Lettuce
Lysine mg 0.084mg Lettuce
Methionine mg 0.016mg Lettuce
Phenylalanine mg 0.055mg Lettuce
Valine mg 0.07mg Lettuce
Histidine mg 0.022mg Lettuce
Cholesterol 0mg 0mg
Trans Fat 0g 0g
Saturated Fat 0.086g 0.02g Lettuce
Monounsaturated Fat 0.049g 0.006g Arugula
Polyunsaturated fat 0.319g 0.082g Arugula

Which food is preferable for your diet?

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

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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

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.

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.