Arugula vs Lettuce: Nutrition & Calories Compare



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

Arugula vs Lettuce
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.
Lettuce
Serving size:
  change
one lettuce (200g)cup, chopped (75g)1 large leaf (18g)
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 Lettuce 100g Compare


per 100gArugulaLettuce
Calories25 15
Carbohydrates3.65 g2.87 g
Fat0.66 g0.15 g
Dietary fiber1.6 g1.3 g
Protein2.58 g1.36 g
Calcium160 mg36 mg
Iron1.46 mg0.86 mg
Magnessium47 mg13 mg
Phosphorus52 mg29 mg
Potassium369 mg194 mg
Sodium27 mg28 mg
Zink0.47 mg0.18 mg
Vitaminium A2373 µg7405 µg
Vitaminium B1 (Thiamine)0.044 mg0.07 mg
Vitaminium B2 (riboflavin)0.086 mg0.08 mg
Vitaminium B3 (Niacin)0.305 mg0.375 mg
Vitaminium B50.437 mg0.134 mg
Vitaminium B60.073 mg0.09 mg
Vitaminium B9 (Folic acid)97 mg38 mg
Vitaminium C15 mg9.2 mg
Vitaminium E0.43 mg0.29 mg
Vitaminium K108.6 µg126.3 µg

Exploring the Nutritional Battle: Arugula vs Lettuce

When it comes to leafy greens, arugula and lettuce are two popular choices that bring not just freshness to your plate but a host of nutritional benefits as well. Before diving into the specifics of Arugula vs Lettuce calories and nutrition, let’s uncover some interesting facts about these two greens.

Did You Know?

Arugula, often considered a gourmet green, is not just a salad ingredient but has been used for centuries for its health benefits and spicy flavor. On the other hand, lettuce, with its crisp texture and refreshing taste, has been a staple in diets around the world, tracing back to ancient Egyptians who used it for its medicinal properties.

Lettuce vs Arugula Nutrition: A Detailed Comparison

When choosing between arugula and lettuce, many wonder about their nutritional content. Here’s a closer look at how these greens compare in terms of calories, macronutrients, and vitamins.

  • Calories: Arugula contains slightly more calories with 25 per 100 grams, compared to lettuce’s 15 calories. This difference is minimal, making both excellent low-calorie options.
  • Carbohydrates and Fiber: Arugula has a bit more carbohydrates and fiber, with 3.65g and 1.6g respectively, compared to lettuce’s 2.87g of carbs and 1.3g of fiber.
  • Fat: Arugula is higher in fat content, with 0.66g, whereas lettuce contains just 0.15g. Despite this difference, both are still considered very low-fat foods.
  • Protein: Arugula leads with 2.58g of protein per 100g, making it a better option for those looking to increase their protein intake from plant sources.
  • Vitamins and Minerals: Arugula is rich in calcium and iron, providing 160mg and 1.46mg respectively, which is significantly higher than lettuce’s 36mg of calcium and 0.86mg of iron. However, lettuce boasts a higher vitamin A content at 7405 IU, compared to arugula’s 2373 IU.

Both greens are cholesterol-free and contain various other nutrients like magnesium, phosphorus, potassium, and vitamins B, C, E, and K, contributing to a well-rounded diet.

Lettuce vs Arugula Compare: Which One Should You Choose?

Choosing between arugula and lettuce depends on your nutritional goals and taste preference. If you’re looking for a peppery kick, arugula is your go-to, whereas lettuce offers a crisp and refreshing taste perfect for salads and sandwiches.

In terms of lettuce vs arugula calories and nutrition, both are healthy choices that offer various benefits. Arugula packs more nutrients in certain areas like protein and iron, making it slightly superior nutritionally. However, lettuce shouldn’t be underestimated, as it’s a versatile green that’s rich in vitamin A and K.

Ultimately, incorporating a variety of greens into your diet is the best way to ensure you’re getting a wide range of nutrients. Whether you prefer the bold flavor of arugula or the classic taste of lettuce, both are excellent additions to a healthy, balanced diet.

Arugula 100g

25kcal

Calories source

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

Lettuce 100g

15kcal

Calories source

  • 63% CARBS
  • 30% PROTEIN
  • 7% 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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