Arugula vs Dandelion: Nutrition & Calories Compare


Arugula vs Dandelion
Nutrition Facts
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Arugula vs Dandelion 100g Compare
per 100g | Arugula | Dandelion |
---|---|---|
Calories | 25 | 45 |
Carbohydrates | 3.65 g | 9.2 g |
Fat | 0.66 g | 0.7 g |
Dietary fiber | 1.6 g | 3.5 g |
Protein | 2.58 g | 2.7 g |
Calcium | 160 mg | 187 mg |
Iron | 1.46 mg | 3.1 mg |
Magnessium | 47 mg | 36 mg |
Phosphorus | 52 mg | 66 mg |
Potassium | 369 mg | 397 mg |
Sodium | 27 mg | 76 mg |
Zink | 0.47 mg | 0.41 mg |
Vitaminium A | 2373 µg | 10161 µg |
Vitaminium B1 (Thiamine) | 0.044 mg | 0.19 mg |
Vitaminium B2 (riboflavin) | 0.086 mg | 0.26 mg |
Vitaminium B3 (Niacin) | 0.305 mg | 0.806 mg |
Vitaminium B5 | 0.437 mg | 0.084 mg |
Vitaminium B6 | 0.073 mg | 0.251 mg |
Vitaminium B9 (Folic acid) | 97 mg | 27 mg |
Vitaminium C | 15 mg | 35 mg |
Vitaminium E | 0.43 mg | 3.44 mg |
Vitaminium K | 108.6 µg | 778.4 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
25kcalCalories source
- 47% CARBS.
- 33% PROTEIN
- 19% FAT
Dandelion 100g
45kcalCalories source
- 68% CARBS
- 20% PROTEIN
- 12% FAT
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Marcin Piotrowicz
calories-info.com creator
Healthy diet and healthy lifestyle promoter
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