Arugula vs Romaine Lettuce: Make Healthy Choices

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

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

Romaine lettuce vs Arugula: Nutrition Comparison

per 100gArugulaRomaine lettuce
Calories25 17
Carbohydrates3.65 g3.29 g
Fat0.66 g0.3 g
Dietary fiber1.6 g2.1 g
Protein2.58 g1.23 g
Calcium160 mg33 mg
Iron1.46 mg0.97 mg
Magnessium47 mg14 mg
Potassium369 mg247 mg
Sodium27 mg8 mg
Vitaminium B1 (Thiamine)0.044 mg0.072 mg
Vitaminium B2 (riboflavin)0.086 mg0.067 mg
Vitaminium B3 (Niacin)0.305 mg0.313 mg
Vitaminium B60.073 mg0.074 mg
Vitaminium B9 (Folic acid)97 mg0.136 mg
Vitaminium C15 mg4 mg
Vitaminium E0.43 mg0.13 mg
Vitaminium K108.6 mg0.103 mg

More Calories in Arugula

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

Arugula has 25 kcal per 100g and romaine lettuce 17 kcal per 100g so it is pretty easy to calculate that the difference is about 47%.

In arugula and in romaine lettuce most calories came from carbs.

See tables below to compare arugula with romaine lettuce in details.

Arugula And Romaine lettuce Nutrition Difference

  • Calories:
    arugula - 47% more than romaine lettuce
  • Carbohydrates:
    arugula - 11% more than romaine lettuce
  • Fat:
    arugula - 120% more than romaine lettuce
  • Dietary fiber:
    romaine lettuce - 31% more than arugula
  • Protein:
    arugula - 110% more than romaine lettuce

More protein in arugula

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

There is 1.23g per 100g of romaine lettuce and 2.58g per 100g of arugula so using simple math we can see that difference is about 110%.

More carbohydrates in arugula

In arugula is more carbohydrates than in romaine lettuce.

There is 3.29g/100g of carbohydrates in romaine lettuce and 3.65g/100g in arugula so let me do the math for you again - difference is about 11%.

More fat in arugula

In arugula is more fats than in romaine lettuce.

The tables above show us that there is 0.3g/100g of fats in romaine lettuce and 0.66g/100g in arugula. In this case difference is about 120%.


  • 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

Romaine lettuce

  • Calories17
  • Carbohydrates3.29 g
  • Fat0.3 g
  • Dietary fiber2.1 g
  • Protein1.23 g
Romaine lettuce calories per:
| ounce | standard serving size | cup | half cup | 1 lettuce

Calories source

  • 63% CARBS
  • 24% PROTEIN
  • 13% FAT

Vitamins: romaine lettuce vs arugula

  • Vitaminium B1 (Thiamine):
    romaine lettuce - 64% more than arugula
  • Vitaminium B2 (riboflavin):
    arugula - 28% more than romaine lettuce
  • Vitaminium B3 (Niacin):
    romaine lettuce - 3% more than arugula
  • Vitaminium B6:
    romaine lettuce - 1% more than arugula
  • Vitaminium B9 (Folic acid):
    arugula - 71224% more than romaine lettuce
  • Vitaminium C:
    arugula - 275% more than romaine lettuce
  • Vitaminium E:
    arugula - 231% more than romaine lettuce
  • Vitaminium K:
    arugula - 105337% more than romaine lettuce

Minerals: arugula vs romaine lettuce

  • Calcium:
    arugula - 385% more than romaine lettuce
  • Iron:
    arugula - 51% more than romaine lettuce
  • Magnessium:
    arugula - 236% more than romaine lettuce
  • Potassium:
    arugula - 49% more than romaine lettuce
  • Sodium:
    arugula - 238% more than romaine 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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