Arugula vs Cabbage: Nutrition Comparison

Discover the Nutritional Gems: Arugula and Cabbage

When it comes to leafy greens, arugula and cabbage are two powerhouses that pack a punch not only in flavor but also in nutritional value. Arugula, with its peppery taste, is often a staple in salads and sandwiches, while cabbage, with its sweet and slightly bitter flavor, is a versatile vegetable that can be used in everything from salads to soups and stir-fries. But beyond their unique tastes and culinary uses, how do arugula and cabbage compare in terms of nutrition?

Calories and Macronutrients

Both arugula and cabbage are low in calories, each providing just 25 calories per 100 grams. However, their macronutrient profiles differ slightly. Arugula contains more protein and fat, with 2.58 grams of protein and 0.66 grams of fat, compared to cabbage's 1.3 grams of protein and 0.1 grams of fat. Cabbage, on the other hand, has a higher carbohydrate content at 5.8 grams, including 2.5 grams of fiber, against arugula's 3.65 grams of carbs and 1.6 grams of fiber.

Vitamins and Minerals

When it comes to vitamins and minerals, both vegetables are impressive, but arugula takes the lead in several areas. It boasts a high amount of calcium (160 mg), iron (1.46 mg), magnesium (47 mg), and potassium (369 mg), significantly outpacing cabbage in these nutrients. Additionally, arugula is rich in vitamin A (2373 IU) and vitamin K (108.6 mcg), making it an excellent choice for supporting bone health and vision.

Cabbage is not to be underestimated, though. It provides a generous amount of vitamin C (36.6 mg), surpassing arugula's 15 mg, and is also a good source of vitamin K, with 76 mcg per 100 grams. Furthermore, cabbage contains beta-carotene (42 mcg), which the body converts into vitamin A, contributing to eye health and immune function.

Health Benefits Beyond Nutrition

Beyond their nutritional profiles, both arugula and cabbage offer a variety of health benefits. Arugula contains compounds that have been shown to improve muscle oxygenation during exercise, potentially enhancing athletic performance. Cabbage, with its high content of antioxidants and glucosinolates, has been linked to a reduced risk of certain cancers.

Arugula vs Cabbage: The Verdict

Choosing between arugula and cabbage ultimately depends on your nutritional needs and taste preferences. If you're looking for a leafy green high in calcium, magnesium, and vitamins A and K, arugula is an excellent choice. On the other hand, if you prefer a vegetable that's higher in vitamin C and dietary fiber, cabbage is the way to go.

Fortunately, there's no need to choose just one. Incorporating a variety of vegetables into your diet is the best way to ensure you're getting a wide range of nutrients. Whether you prefer the peppery bite of arugula or the crunchy sweetness of cabbage, both vegetables are nutritious additions to any meal.