Arugula vs Kale: Nutrition & Calories Compare



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

Arugula vs Kale
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.
Kale
Serving size:
  change
handful (25g)cup, chopped (67g)
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 Kale 100g Compare


per 100gArugulaKale
Calories25 49
Carbohydrates3.65 g8.75 g
Fat0.66 g0.93 g
Dietary fiber1.6 g3.6 g
Protein2.58 g4.28 g
Calcium160 mg150 mg
Iron1.46 mg1.47 mg
Magnessium47 mg47 mg
Phosphorus52 mg92 mg
Potassium369 mg491 mg
Sodium27 mg38 mg
Zink0.47 mg0.56 mg
Vitaminium A2373 µg9990 µg
Vitaminium B1 (Thiamine)0.044 mg0.11 mg
Vitaminium B2 (riboflavin)0.086 mg0.13 mg
Vitaminium B3 (Niacin)0.305 mg1 mg
Vitaminium B50.437 mg0.091 mg
Vitaminium B60.073 mg0.271 mg
Vitaminium B9 (Folic acid)97 mg141 mg
Vitaminium C15 mg120 mg
Vitaminium K108.6 µg704.8 µg

Exploring the Nutritional Showdown: Arugula vs Kale

When it comes to leafy greens, arugula and kale have become the superstars of health-conscious eaters and gourmet chefs alike. Beyond their vibrant colors and unique flavors, these greens pack a punch in nutritional value, making them must-haves in your diet. Let's dive into the world of these leafy greens, comparing their nutritional benefits and helping you decide which one might suit your health goals better.

Arugula: The Peppery Delight

Arugula, often found gracing salads with its peppery bite, is not just a flavor enhancer. This leafy green is a low-calorie powerhouse, containing about 25 calories per 100 grams. It's rich in calcium (160 mg), offering a good option for those looking to support bone health. Arugula also boasts a high content of vitamin A (2373 IU), vital for vision and immune function. With 2.58 grams of protein, it's a decent plant-based protein source for salads and sandwiches.

Kale: The Nutrient-Dense Powerhouse

Kale, a member of the cabbage family, is renowned for its nutrient density. It contains 49 calories per 100 grams and is a rich source of vitamins A (9990 IU), C (120 mg), and especially K (704.8 µg), which is essential for blood clotting and bone health. Kale's fiber content (3.6 g) makes it excellent for digestive health. Additionally, it offers more protein than arugula, with 4.28 grams, making it a hearty addition to any meal.

Arugula vs Kale: Calories and Nutrition Face-Off

When comparing Arugula vs Kale calories, arugula is the lower-calorie option, making it ideal for weight management. However, kale leads in the nutrition department, especially in terms of vitamin K, fiber, and protein content. Both greens are low in fats and free from cholesterol, aligning well with heart-healthy diets.

Kale vs Arugula: Which Should You Choose?

The choice between kale and arugula depends on your nutritional goals and taste preference. For those aiming to increase their vitamin intake, especially vitamins A, C, and K, kale is the undisputed winner. On the other hand, if you're watching your calorie intake or seeking a bone-health-friendly option with a peppery kick, arugula is your go-to green.

Regardless of your choice, incorporating both arugula and kale into your diet can offer a variety of flavors and nutritional benefits. From salads and smoothies to soups and sautés, these greens can enhance your meals while boosting your health. So, why not enjoy the best of both worlds?

Arugula 100g

25kcal

Calories source

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

Kale 100g

49kcal

Calories source

  • 58% CARBS
  • 28% PROTEIN
  • 14% 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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