Arugula vs Kale: Which Has More Calories?

Per 100 g, Arugula has 25 kcal and Kale has 49 kcal, so Arugula has 49% fewer calories.

Kale has more protein (4.28 g vs 2.58 g). Kale has more fiber (3.6 g vs 1.6 g). Kale has more carbohydrates (8.75 g vs 3.65 g). Relative to calories, Arugula is the better protein source (10.3 g vs 8.73 g of protein per 100 kcal).

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

Nutrition Facts

Arugula
Serving size:
  change
handful (10g)cup (20g)half cup (10g)
5g 10g 15g 20g 30g 40g 50g 60g 80g 100g 120g 140g 160g 180g 200g 220g 250g 300g 350g 400g 450g 500g 600g 700g 800g 900g 1000g
1oz 2oz 3oz 4oz 5oz 6oz 7oz 8oz 10oz 12oz 15oz 20oz 25oz 30oz 35oz 40oz 50oz
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)
5g 10g 15g 20g 30g 40g 50g 60g 80g 100g 120g 140g 160g 180g 200g 220g 250g 300g 350g 400g 450g 500g 600g 700g 800g 900g 1000g
1oz 2oz 3oz 4oz 5oz 6oz 7oz 8oz 10oz 12oz 15oz 20oz 25oz 30oz 35oz 40oz 50oz
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 100g Arugula Kale
Calories 25 49
Carbohydrates 3.65 g 8.75 g
Fat 0.66 g 0.93 g
Dietary fiber 1.6 g 3.6 g
Protein 2.58 g 4.28 g
Calcium 160 mg 150 mg
Iron 1.46 mg 1.47 mg
Magnessium 47 mg 47 mg
Phosphorus 52 mg 92 mg
Potassium 369 mg 491 mg
Sodium 27 mg 38 mg
Zink 0.47 mg 0.56 mg
Vitaminium A 2373 IU 9990 IU
Vitaminium B1 (Thiamine) 0.044 mg 0.11 mg
Vitaminium B2 (riboflavin) 0.086 mg 0.13 mg
Vitaminium B3 (Niacin) 0.305 mg 1 mg
Vitaminium B5 0.437 mg 0.091 mg
Vitaminium B6 0.073 mg 0.271 mg
Vitaminium B9 (Folic acid) 97 µg 141 µg
Vitaminium C 15 mg 120 mg
Vitaminium K 108.6 µg 704.8 µg

Less Calories in Arugula

At first glance, you can see that in arugula is much less calories than in kale.

Arugula has 25 kcal per 100g and kale 49 kcal per 100g so it is pretty easy to calculate that the difference is about 96%.

In arugula and in kale most calories came from carbs.

See tables below to compare arugula with kale in details.

Arugula 100g

25kcal

Calories source

  • 47% CARBS.
  • 33% PROTEIN
  • 19% FAT
Arugula calories per:
100g | ounce | handfull | cup | half cup

Kale 100g

49kcal

Calories source

  • 58% CARBS
  • 28% PROTEIN
  • 14% FAT
Kale calories per:
100g | ounce | handfull | cup | chopped

Compares of arugula

Compares of kale

Related foods:

Related compares:

About the data

Nutrition values on this page are given per 100 g of the food and are based on the official United States Department of Agriculture FoodData Central database. The exact record used for each food is linked under the tables.

Marcin Piotrowicz – calories-info.com creator · Healthy diet and healthy lifestyle promoter. The information is for general purposes and is not medical or dietary advice.