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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 RAE, 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 RAE 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 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 - 27
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 11% 33% 10% 13% 18% 4% 5% 10%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 48% 55% 34% 23% 33% 4% 13% 26%
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 - 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 E +95.5%
Contains more Vitamin C +63%
Contains more Vitamin B5 +226.1%
Contains more Folate +155.3%
Equal in Vitamin B2 - 0.086
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%
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%
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 E +95.5%
Contains more Vitamin C +63%
Contains more Vitamin B5 +226.1%
Contains more Folate +155.3%
Equal in Vitamin B2 - 0.086

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

All nutrients comparison - raw data values

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

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Lettuce Arugula
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
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

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. 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.