Arugula vs Kale: All Nutritional Differences

Where is more calories, protein, carbs - what is more healthy?

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

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 And Kale Nutrition Difference

Kale vs Arugula: Vitamins and Minerals Comparison

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 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 mg704.8 mg

Less protein in arugula

It is aslo easy to see see that in arugula is less protein than in kale.

There is 4.28g per 100g of kale and 2.58g per 100g of arugula so using simple math we can see that difference is about 66%.

Less carbohydrates in arugula

In arugula is less carbohydrates than in kale.

There is 8.75g/100g of carbohydrates in kale and 3.65g/100g in arugula so let me do the math for you again - difference is about 140%.

Less fat in arugula

In arugula is less fats than in kale.

The tables above show us that there is 0.93g/100g of fats in kale and 0.66g/100g in arugula. In this case difference is about 41%.


  • Calories25
  • Carbohydrates3.65 g
  • Fat0.66 g
  • Dietary fiber1.6 g
  • Protein2.58 g
Arugula calories per:
100g | ounce | handfull | cup | half cup

Calories source

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


  • Calories49
  • Carbohydrates8.75 g
  • Fat0.93 g
  • Dietary fiber3.6 g
  • Protein4.28 g
Kale calories per:
100g | ounce | handfull | cup | chopped

Calories source

  • 58% CARBS
  • 28% PROTEIN
  • 14% FAT

Vitamins: kale vs arugula

Minerals: arugula vs kale

Marcin Piotrowicz
Author of this page
Marcin Piotrowicz 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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