Arugula vs Dandelion: Nutrition & Calories Compare



Arugula - calories, kcal, weight, nutrition
Arugula - calories, kcal, weight, nutrition

Arugula vs Dandelion
Nutrition Facts

Arugula
Serving size:
  change
handful (10g)cup (20g)half cup (10g)
5g10g15g20g30g40g50g60g80g100g120g140g160g180g200g220g250g300g350g400g450g500g600g700g800g900g1000g
1oz2oz3oz4oz5oz6oz7oz8oz10oz12oz15oz20oz25oz30oz35oz40oz50oz

Amount Per Serving:
Calories

% Daily Value

Total Fat g
0%

Cholesterol mg
0%

Sodium mg
0%

Total Carbohydrates g
0%

Dietary Fiber g
0%

Protein g
0%

Vitaminium C mg
0%

Calcium mg
0%

Iron mg
0%

Potassium mg
0%

* The % Daily Value (DV) shows how much a nutrient in one serving of food contributes to your total daily diet. A 2000-calorie daily intake is used as a general guideline for nutrition advice.
Dandelion
Serving size:
  change
handful (25g)tablespoon (10g)bunch (55g)cup, chopped (55g)
5g10g15g20g30g40g50g60g80g100g120g140g160g180g200g220g250g300g350g400g450g500g600g700g800g900g1000g
1oz2oz3oz4oz5oz6oz7oz8oz10oz12oz15oz20oz25oz30oz35oz40oz50oz

Amount Per Serving:
Calories

% Daily Value

Total Fat g
0%

Cholesterol mg
0%

Sodium mg
0%

Total Carbohydrates g
0%

Dietary Fiber g
0%

Protein g
0%

Vitaminium C mg
0%

Calcium mg
0%

Iron mg
0%

Potassium mg
0%

* The % Daily Value (DV) shows how much a nutrient in one serving of food contributes to your total daily diet. A 2000-calorie daily intake is used as a general guideline for nutrition advice.

Arugula vs Dandelion 100g Compare


per 100gArugulaDandelion
Calories25 45
Carbohydrates3.65 g9.2 g
Fat0.66 g0.7 g
Dietary fiber1.6 g3.5 g
Protein2.58 g2.7 g
Calcium160 mg187 mg
Iron1.46 mg3.1 mg
Magnessium47 mg36 mg
Phosphorus52 mg66 mg
Potassium369 mg397 mg
Sodium27 mg76 mg
Zink0.47 mg0.41 mg
Vitaminium A2373 µg10161 µg
Vitaminium B1 (Thiamine)0.044 mg0.19 mg
Vitaminium B2 (riboflavin)0.086 mg0.26 mg
Vitaminium B3 (Niacin)0.305 mg0.806 mg
Vitaminium B50.437 mg0.084 mg
Vitaminium B60.073 mg0.251 mg
Vitaminium B9 (Folic acid)97 mg27 mg
Vitaminium C15 mg35 mg
Vitaminium E0.43 mg3.44 mg
Vitaminium K108.6 µg778.4 µg

Discover the Nutritional Gems: Arugula vs. Dandelion

When it comes to leafy greens, arugula and dandelion are two of the most nutrient-packed options available. But beyond their health benefits, these greens have fascinating stories and uses that have captivated cultures around the world. Arugula, with its peppery flavor, has been a staple in Mediterranean cuisine for centuries. Dandelion, often seen as a stubborn weed, has been used in traditional medicine across various cultures, from teas to salves, showcasing its versatility beyond the kitchen.

A Closer Look at Arugula and Dandelion

Both arugula and dandelion are celebrated for their nutritional content, but they each bring unique flavors and benefits to the table. Arugula, a cruciferous vegetable, is known for its spicy kick, often used to add depth to salads, sandwiches, and even pizzas. Dandelion greens, with their slightly bitter taste, are a common addition to detox drinks and salads.

When comparing their nutritional profiles, it's clear that both greens are low in calories but high in vitamins and minerals. Arugula contains 25 calories per serving, while dandelion has a slightly higher count at 45 calories. Despite these differences, both greens offer a wealth of nutrients.

Nutritional Benefits Unveiled

Arugula and dandelion pack a punch in terms of fiber, with 1.6g and 3.5g per serving, respectively, supporting digestive health. They are also low in fat, with dandelion edging out arugula slightly in protein content. However, what truly sets these greens apart are their vitamin and mineral contents.

Both greens are excellent sources of calcium, iron, and magnesium, essential for bone health, oxygen transport, and muscle function. Dandelion, in particular, boasts high levels of vitamin K, crucial for blood clotting and bone health, with an impressive 778.4mcg per serving compared to arugula's 108.6mcg. Additionally, dandelion's vitamin A content (10161 IU) dramatically surpasses that of arugula (2373 IU), promoting eye health and immune function.

Arugula, however, is not without its strengths. It offers a good dose of vitamin C, known for its antioxidant properties and immune support. Both greens contain no cholesterol, making them heart-healthy choices for those monitoring their cholesterol levels.

Adding Greens to Your Plate

Incorporating arugula and dandelion into your diet is a simple way to boost your nutrient intake. Arugula makes a peppery base for salads or a flavorful addition to sandwiches and wraps. Dandelion greens can be sautéed with garlic for a nutritious side dish or blended into smoothies for a detoxifying drink.

Whether you're drawn to the spicy bite of arugula or the bitter tang of dandelion, both greens offer unique flavors and health benefits that make them worthy of inclusion in your culinary repertoire. Experiment with these versatile greens to elevate your meals and nourish your body.

In conclusion, while both arugula and dandelion are excellent choices for those looking to enrich their diet with leafy greens, their distinct flavors and nutritional profiles mean they can cater to different tastes and health needs. So, the next time you're at the grocery store or farmer's market, consider picking up these nutritional powerhouses to add some variety and vitality to your meals.

Arugula 100g

25kcal

Calories source

  • 47% CARBS.
  • 33% PROTEIN
  • 19% FAT

Dandelion 100g

45kcal

Calories source

  • 68% CARBS
  • 20% PROTEIN
  • 12% FAT
Marcin Piotrowicz
Author of this page
Marcin Piotrowicz

calories-info.com creator
Healthy diet and healthy lifestyle promoter

All information about nutrition on this website was created with help of information from the official United States Department of Agriculture database.

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