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 101% 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
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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" charts below show how much of the daily needs can be covered by 300 grams of the food.
| Contains more MagnesiumMagnesium | +261.5% |
| Contains more CalciumCalcium | +344.4% |
| Contains more PotassiumPotassium | +90.2% |
| Contains more IronIron | +69.8% |
| Contains more CopperCopper | +162.1% |
| Contains more ZincZinc | +161.1% |
| Contains more PhosphorusPhosphorus | +79.3% |
| Contains more ManganeseManganese | +28.4% |
| Contains more SeleniumSelenium | +100% |
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 CVitamin C | +63% |
| Contains more Vitamin EVitamin E | +95.5% |
| Contains more Vitamin B5Vitamin B5 | +226.1% |
| Contains more FolateFolate | +155.3% |
| Contains more Vitamin AVitamin A | +210.9% |
| Contains more Vitamin B1Vitamin B1 | +59.1% |
| Contains more Vitamin B3Vitamin B3 | +23% |
| Contains more Vitamin B6Vitamin B6 | +23.3% |
| Contains more Vitamin KVitamin K | +16.3% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin A | 119µg | 370µg | 28% |
| Vitamin K | 108.6µg | 126.3µg | 15% |
| Folate | 97µg | 38µg | 15% |
| Calcium | 160mg | 36mg | 12% |
| Magnesium | 47mg | 13mg | 8% |
| Iron | 1.46mg | 0.86mg | 8% |
| Vitamin C | 15mg | 9.2mg | 6% |
| Vitamin B5 | 0.437mg | 0.134mg | 6% |
| Potassium | 369mg | 194mg | 5% |
| Copper | 0.076mg | 0.029mg | 5% |
| Zinc | 0.47mg | 0.18mg | 3% |
| Phosphorus | 52mg | 29mg | 3% |
| Manganese | 0.321mg | 0.25mg | 3% |
| Protein | 2.58g | 1.36g | 2% |
| Vitamin B1 | 0.044mg | 0.07mg | 2% |
| Polyunsaturated fat | 0.319g | 0.082g | 2% |
| Calories | 25kcal | 15kcal | 1% |
| Fats | 0.66g | 0.15g | 1% |
| Fiber | 1.6g | 1.3g | 1% |
| Vitamin E | 0.43mg | 0.22mg | 1% |
| Selenium | 0.3µg | 0.6µg | 1% |
| Vitamin B6 | 0.073mg | 0.09mg | 1% |
| Fructose | 0.43g | 1% | |
| Protein per 100 calories | 10g | 9.1g | N/A |
| Calories per 10 g protein | 97kcal | 110kcal | N/A |
| Weight per 100 calories | 400g | 667g | N/A |
| Net carbs | 2.05g | 1.57g | N/A |
| Carbs | 3.65g | 2.87g | 0% |
| Sugar | 2.05g | 0.78g | N/A |
| Sodium | 27mg | 28mg | 0% |
| Vitamin B2 | 0.086mg | 0.08mg | 0% |
| Vitamin B3 | 0.305mg | 0.375mg | 0% |
| Choline | 15.3mg | 13.6mg | 0% |
| Saturated fat | 0.086g | 0.02g | 0% |
| Monounsaturated fat | 0.049g | 0.006g | 0% |
| Tryptophan | 0.009mg | 0% | |
| Threonine | 0.059mg | 0% | |
| Isoleucine | 0.084mg | 0% | |
| Leucine | 0.079mg | 0% | |
| Lysine | 0.084mg | 0% | |
| Methionine | 0.016mg | 0% | |
| Phenylalanine | 0.055mg | 0% | |
| Valine | 0.07mg | 0% | |
| Histidine | 0.022mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +89.7% |
| Contains more FatsFats | +340% |
| Contains more CarbsCarbs | +27.2% |
| Contains more OtherOther | +118.8% |
~equal in
Water
~94.98g
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated fat | +716.7% |
| Contains more Poly. FatPolyunsaturated fat | +289% |
| Contains less Sat. FatSaturated fat | -76.7% |
