Arugula vs Lettuce: Nutrition & Calories Compare


Arugula vs Lettuce
Nutrition Facts
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Arugula vs Lettuce 100g Compare
per 100g | Arugula | Lettuce |
---|---|---|
Calories | 25 | 15 |
Carbohydrates | 3.65 g | 2.87 g |
Fat | 0.66 g | 0.15 g |
Dietary fiber | 1.6 g | 1.3 g |
Protein | 2.58 g | 1.36 g |
Calcium | 160 mg | 36 mg |
Iron | 1.46 mg | 0.86 mg |
Magnessium | 47 mg | 13 mg |
Phosphorus | 52 mg | 29 mg |
Potassium | 369 mg | 194 mg |
Sodium | 27 mg | 28 mg |
Zink | 0.47 mg | 0.18 mg |
Vitaminium A | 2373 µg | 7405 µg |
Vitaminium B1 (Thiamine) | 0.044 mg | 0.07 mg |
Vitaminium B2 (riboflavin) | 0.086 mg | 0.08 mg |
Vitaminium B3 (Niacin) | 0.305 mg | 0.375 mg |
Vitaminium B5 | 0.437 mg | 0.134 mg |
Vitaminium B6 | 0.073 mg | 0.09 mg |
Vitaminium B9 (Folic acid) | 97 mg | 38 mg |
Vitaminium C | 15 mg | 9.2 mg |
Vitaminium E | 0.43 mg | 0.29 mg |
Vitaminium K | 108.6 µg | 126.3 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
25kcalCalories source
- 47% CARBS.
- 33% PROTEIN
- 19% FAT
Lettuce 100g
15kcalCalories source
- 63% CARBS
- 30% PROTEIN
- 7% FAT
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Marcin Piotrowicz
calories-info.com creator
Healthy diet and healthy lifestyle promoter
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