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Arugula vs. Lettuce — Health Impact and Nutrition Comparison

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Article author photo Astghik Baghinyan by Astghik Baghinyan | Last updated on May 25, 2023
Medically reviewed by Igor Bussel Article author photo Igor Bussel
Arugula
vs
Lettuce

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

 

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

Macronutrient breakdown side-by-side comparison
Contains more Protein +89.7%
Contains more Fats +340%
Contains more Carbs +27.2%
Contains more Other +118.8%
Equal in Water - 94.98
3% 4% 92%
Protein: 2.58 g
Fats: 0.66 g
Carbs: 3.65 g
Water: 91.71 g
Other: 1.4 g
3% 95%
Protein: 1.36 g
Fats: 0.15 g
Carbs: 2.87 g
Water: 94.98 g
Other: 0.64 g
Contains more Protein +89.7%
Contains more Fats +340%
Contains more Carbs +27.2%
Contains more Other +118.8%
Equal in Water - 94.98

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

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts 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

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

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts 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%
Contains more Manganese +28.4%
Contains more Selenium +100%
Equal in Sodium - 28
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 48% 55% 34% 23% 33% 4% 13% 26% 42% 2%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 11% 33% 10% 13% 18% 4% 5% 10% 33% 4%
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%
Contains more Manganese +28.4%
Contains more Selenium +100%
Equal in Sodium - 28

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.

Article author photo Astghik Baghinyan
Education: Public Health at University of Rochester
Last updated: May 25, 2023
Medically reviewed by Igor Bussel

Infographic

Arugula vs Lettuce infographic
Infographic link

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains more Monounsaturated Fat +716.7%
Contains more Polyunsaturated fat +289%
Contains less Saturated Fat -76.7%
19% 11% 70%
Saturated Fat: 0.086 g
Monounsaturated Fat: 0.049 g
Polyunsaturated fat: 0.319 g
19% 6% 76%
Saturated Fat: 0.02 g
Monounsaturated Fat: 0.006 g
Polyunsaturated fat: 0.082 g
Contains more Monounsaturated Fat +716.7%
Contains more Polyunsaturated fat +289%
Contains less Saturated Fat -76.7%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the 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
Fructose 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
Manganese 0.321mg 0.25mg Arugula
Selenium 0.3µg 0.6µg Lettuce
Vitamin A 2373IU 7405IU Lettuce
Vitamin A RAE 119µg 370µg Lettuce
Vitamin E 0.43mg 0.22mg Arugula
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 K 108.6µg 126.3µg Lettuce
Tryptophan 0.009mg Lettuce
Threonine 0.059mg Lettuce
Isoleucine 0.084mg Lettuce
Leucine 0.079mg Lettuce
Lysine 0.084mg Lettuce
Methionine 0.016mg Lettuce
Phenylalanine 0.055mg Lettuce
Valine 0.07mg Lettuce
Histidine 0.022mg Lettuce
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

People also compare

Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
52%
Arugula
75%
Lettuce
Minerals Daily Need Coverage Score
28%
Arugula
14%
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

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.

  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.