Arugula vs Lettuce: Make Healthy Choices

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

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

Lettuce vs Arugula: Nutrition Comparison

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 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 mg126.3 mg

More Calories in Arugula

At first glance, you can see that in arugula is much more calories than in lettuce.

Arugula has 25 kcal per 100g and lettuce 15 kcal per 100g so it is pretty easy to calculate that the difference is about 67%.

In arugula and in lettuce most calories came from carbs.

See tables below to compare arugula with lettuce in details.

Arugula And Lettuce Nutrition Difference

  • Calories:
    arugula - 67% more than lettuce
  • Carbohydrates:
    arugula - 27% more than lettuce
  • Fat:
    arugula - 340% more than lettuce
  • Dietary fiber:
    arugula - 23% more than lettuce
  • Protein:
    arugula - 90% more than lettuce

More protein in arugula

It is aslo easy to see see that in arugula is more protein than in lettuce.

There is 1.36g per 100g of lettuce and 2.58g per 100g of arugula so using simple math we can see that difference is about 90%.

More carbohydrates in arugula

In arugula is more carbohydrates than in lettuce.

There is 2.87g/100g of carbohydrates in lettuce and 3.65g/100g in arugula so let me do the math for you again - difference is about 27%.

More fat in arugula

In arugula is more fats than in lettuce.

The tables above show us that there is 0.15g/100g of fats in lettuce and 0.66g/100g in arugula. In this case difference is about 340%.


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

Calories source

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


  • Calories15
  • Carbohydrates2.87 g
  • Fat0.15 g
  • Dietary fiber1.3 g
  • Protein1.36 g
Lettuce calories per:
| ounce | single piece | cup | chopped | 1 large leaf

Calories source

  • 63% CARBS
  • 30% PROTEIN
  • 7% FAT

Vitamins: lettuce vs arugula

  • Vitaminium B1 (Thiamine):
    lettuce - 59% more than arugula
  • Vitaminium B2 (riboflavin):
    arugula - 7% more than lettuce
  • Vitaminium B3 (Niacin):
    lettuce - 23% more than arugula
  • Vitaminium B5:
    arugula - 226% more than lettuce
  • Vitaminium B6:
    lettuce - 23% more than arugula
  • Vitaminium B9 (Folic acid):
    arugula - 155% more than lettuce
  • Vitaminium C:
    arugula - 63% more than lettuce
  • Vitaminium E:
    arugula - 48% more than lettuce
  • Vitaminium K:
    lettuce - 16% more than arugula

Minerals: arugula vs lettuce

  • Calcium:
    arugula - 344% more than lettuce
  • Iron:
    arugula - 70% more than lettuce
  • Magnessium:
    arugula - 262% more than lettuce
  • Phosphorus:
    arugula - 79% more than lettuce
  • Potassium:
    arugula - 90% more than lettuce
  • Sodium:
    lettuce - 4% more than arugula
  • Zink:
    arugula - 161% more than lettuce
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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