Arugula vs Kale: Nutrition & Calories Compare


Arugula vs Kale
Nutrition Facts
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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 µg | 9990 µg |
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 mg | 141 mg |
Vitaminium C | 15 mg | 120 mg |
Vitaminium K | 108.6 µg | 704.8 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
25kcalCalories source
- 47% CARBS.
- 33% PROTEIN
- 19% FAT
Kale 100g
49kcalCalories source
- 58% CARBS
- 28% PROTEIN
- 14% FAT
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Marcin Piotrowicz
calories-info.com creator
Healthy diet and healthy lifestyle promoter
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