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Lettuce vs Arugula - In-Depth Nutrition Comparison

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Important differences between Lettuce and Arugula

  • Lettuce has more Vitamin A, and Vitamin K, however Arugula has more Folate, Calcium, Magnesium, Iron, Vitamin C, Vitamin B5, Copper, and Potassium.
  • Lettuce's daily need coverage for Vitamin A is 28% more.

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

Infographic

Lettuce vs Arugula 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 - 27
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 33% 11% 18% 10% 10% 5% 13% 4%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 55% 48% 33% 34% 26% 13% 23% 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 - 27

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 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%
Contains more Vitamin C +63%
Contains more Vitamin E +95.5%
Contains more Vitamin B5 +226.1%
Contains more Folate +155.3%
Equal in Vitamin B2 - 0.086
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%
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%
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%
Contains more Vitamin C +63%
Contains more Vitamin E +95.5%
Contains more Vitamin B5 +226.1%
Contains more Folate +155.3%
Equal in Vitamin B2 - 0.086

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
75
Lettuce
52
Arugula
Mineral Summary Score
13
Lettuce
29
Arugula

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
8%
Lettuce
15%
Arugula
Carbohydrates
3%
Lettuce
4%
Arugula
Fats
1%
Lettuce
3%
Arugula

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.
Lettuce Arugula
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
Lettuce Arugula
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 Lettuce Arugula Opinion
Calories 15 25 Arugula
Protein 1.36 2.58 Arugula
Fats 0.15 0.66 Arugula
Vitamin C 9.2 15 Arugula
Carbs 2.87 3.65 Arugula
Cholesterol 0 0
Vitamin D 0 0
Iron 0.86 1.46 Arugula
Calcium 36 160 Arugula
Potassium 194 369 Arugula
Magnesium 13 47 Arugula
Sugar 0.78 2.05 Lettuce
Fiber 1.3 1.6 Arugula
Copper 0.029 0.076 Arugula
Zinc 0.18 0.47 Arugula
Starch 0 Lettuce
Phosphorus 29 52 Arugula
Sodium 28 27 Arugula
Vitamin A 7405 2373 Lettuce
Vitamin E 0.22 0.43 Arugula
Vitamin D 0 0
Vitamin B1 0.07 0.044 Lettuce
Vitamin B2 0.08 0.086 Arugula
Vitamin B3 0.375 0.305 Lettuce
Vitamin B5 0.134 0.437 Arugula
Vitamin B6 0.09 0.073 Lettuce
Vitamin B12 0 0
Vitamin K 126.3 108.6 Lettuce
Folate 38 97 Arugula
Trans Fat 0 0
Saturated Fat 0.02 0.086 Lettuce
Monounsaturated Fat 0.006 0.049 Arugula
Polyunsaturated fat 0.082 0.319 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. Lettuce - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169249/nutrients
  2. Arugula - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169387/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.