Artichoke vs. Arugula
Nutrition comparison of Artichoke and Arugula
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
artichoke
versus
arugula
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in artichoke and arugula:
- Both artichoke and arugula are high in calcium and potassium.
- Artichoke has more niacin.
- Artichoke is an excellent source of dietary fiber.
- Arugula has 65% less carbohydrates than artichoke.
- Arugula is a great source of Vitamin A, Vitamin C and Vitamin K.
USDA sources for nutritional information: Artichoke (Artichokes, (globe or french), raw) and Arugula (Arugula, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Arugula has 47% less calories than artichoke - artichoke has 47 calories per 100 grams and arugula has 25 calories.
For macronutrient ratios, artichoke is much lighter in protein, much heavier in carbs and similar to arugula for fat. Artichoke has a macronutrient ratio of 23:74:3 and for arugula, 50:50:0 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Artichoke | Arugula | |
|---|---|---|
| Protein | 23% | 50% |
| Carbohydrates | 74% | 50% |
| Fat | 3% | ~ |
| Alcohol | ~ | ~ |
carbohydrates
Arugula has 65% less carbohydrates than artichoke - artichoke has 10.5g of total carbs per 100 grams and arugula has 3.7g of carbohydrates.
dietary fiber
Artichoke is an excellent source of dietary fiber and it has 238% more dietary fiber than arugula - artichoke has 5.4g of dietary fiber per 100 grams and arugula has 1.6g of dietary fiber.
sugar
Artichoke and arugula contain similar amounts of sugar - artichoke has 0.99g of sugar per 100 grams and arugula has 2.1g of sugar.
Protein
protein
Artichoke and arugula contain similar amounts of protein - artichoke has 3.3g of protein per 100 grams and arugula has 2.6g of protein.
Fat
saturated fat
Both artichoke and arugula are low in saturated fat - artichoke has 0.04g of saturated fat per 100 grams and arugula has 0.09g of saturated fat.
Vitamins
Vitamin C
Arugula is a great source of Vitamin C and it has 28% more Vitamin C than artichoke - artichoke has 11.7mg of Vitamin C per 100 grams and arugula has 15mg of Vitamin C.
Vitamin A
Arugula is a great source of Vitamin A and it has 118 times more Vitamin A than artichoke - artichoke has 1ug of Vitamin A per 100 grams and arugula has 119ug of Vitamin A.
Vitamin E
Artichoke and arugula contain similar amounts of Vitamin E - artichoke has 0.19mg of Vitamin E per 100 grams and arugula has 0.43mg of Vitamin E.
Vitamin K
Arugula is a great source of Vitamin K and it has 634% more Vitamin K than artichoke - artichoke has 14.8ug of Vitamin K per 100 grams and arugula has 108.6ug of Vitamin K.
The B Vitamins
Artichoke has more niacin. Both artichoke and arugula contain significant amounts of thiamin, riboflavin, pantothenic acid, Vitamin B6 and folate.
| Artichoke | Arugula | |
|---|---|---|
| Thiamin | 0.072 MG | 0.044 MG |
| Riboflavin | 0.066 MG | 0.086 MG |
| Niacin | 1.046 MG | 0.305 MG |
| Pantothenic acid | 0.338 MG | 0.437 MG |
| Vitamin B6 | 0.116 MG | 0.073 MG |
| Folate | 68 UG | 97 UG |
Minerals
calcium
Both artichoke and arugula are high in calcium. Arugula has 264% more calcium than artichoke - artichoke has 44mg of calcium per 100 grams and arugula has 160mg of calcium.
iron
Artichoke and arugula contain similar amounts of iron - artichoke has 1.3mg of iron per 100 grams and arugula has 1.5mg of iron.
potassium
Both artichoke and arugula are high in potassium. Artichoke is very similar to arugula for potassium - artichoke has 370mg of potassium per 100 grams and arugula has 369mg of potassium.
Antioxidants and Phytonutrients
flavonoids
Naturally occuring in fruits and vegetables, flavonoids are associated with many health benefits and used in a variety of medicinal and pharmaceutical applications. [2][3]
For specific flavonoid compounds, artichoke has more apigenin and luteolin than arugula per 100 grams, however, arugula contains more isorhamnetin, kaempferol and quercetin than artichoke per 100 grams.
| Artichoke | Arugula | |
|---|---|---|
| apigenin | 7.48 mg | ~ |
| luteolin | 2.3 mg | ~ |
| isorhamnetin | ~ | 4.3 mg |
| kaempferol | ~ | 34.89 mg |
| Quercetin | ~ | 7.92 mg |
carotenoids
Carotenoids are micronutrients commonly found in plants and some animal products. An example is beta-carotene, the notable carotenoid which is a popular source of Vitamin A.[4][5]
For specific types of carotenoids,
| Artichoke | Arugula | |
|---|---|---|
| beta-carotene | 8 UG | 1424 UG |
| lutein + zeaxanthin | 464 UG | 3555 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, arugula has more alpha linoleic acid (ALA) than artichoke per 100 grams.
| Artichoke | Arugula | |
|---|---|---|
| alpha linoleic acid | 0.017 G | 0.17 G |
| Total | 0.017 G | 0.17 G |
omega 6s
Comparing omega-6 fatty acids, arugula has more linoleic acid than artichoke per 100 grams.
| Artichoke | Arugula | |
|---|---|---|
| linoleic acid | 0.046 G | 0.13 G |
| other omega 6 | ~ | 0.002 G |
| Total | 0.046 G | 0.132 G |
Customize your serving size
The comparison below is by common portions, e.g. cups, packages. You can also see a more concrete comparison by weight at equal weight (by grams) comparison.
Artichoke g
()
|
Daily Values (%) |
Arugula g
()
|
|||||
|---|---|---|---|---|---|---|---|
| KCAL % |
|
5% | calories | 5% |
|
KCAL % | |
| G % |
|
5% | carbohydrates | 5% |
|
G % | |
| G % |
|
5% | dietary fiber | 5% |
|
G % | |
| G | 5% | sugar | 5% | G | |||
| G % |
|
5% | total fat | 5% |
|
G % | |
| G % |
|
5% | saturated fat | 5% |
|
G % | |
| G | 5% | monounsaturated fat | 5% | G | |||
| G | 5% | polyunsaturated fat | 5% | G | |||
| G | 5% | trans fat | 5% | G | |||
| MG | 5% | cholesterol | 5% | MG | |||
| MG % |
|
5% | sodium | 5% |
|
MG % | |
| 5% | Vitamins and Minerals | 5% | |||||
| UG % |
|
5% | Vitamin A | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin C | 5% |
|
MG % | |
| IU % |
|
5% | Vitamin D | 5% |
|
IU % | |
| MG % |
|
5% | calcium | 5% |
|
MG % | |
| MG % |
|
5% | iron | 5% |
|
MG % | |
| MG % |
|
5% | magnesium | 5% |
|
MG % | |
| MG % |
|
5% | potassium | 5% |
|
MG % | |
| MG % |
|
5% | thiamin (Vit B1) | 5% |
|
MG % | |
| MG % |
|
5% | riboflavin (Vit B2) | 5% |
|
MG % | |
| MG % |
|
5% | niacin (Vit B3) | 5% |
|
MG % | |
| MG % |
|
5% | Vitamin B6 | 5% |
|
MG % | |
| MG % |
|
5% | pantothenic acid (Vit B5) | 5% |
|
MG % | |
| UG % |
|
5% | folate (Vit B9) | 5% |
|
UG % | |
| UG % |
|
5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin E | 5% |
|
MG % | |
| UG % |
|
5% | Vitamin K | 5% |
|
UG % | |
| G % |
|
5% | protein | 5% |
|
G % | |
| UG % |
|
5% | biotin (Vit B7) | 5% |
|
UG % | |
| MG % |
|
5% | choline | 5% |
|
MG % | |
| MG % |
|
5% | chlorine | 5% |
|
MG % | |
| UG % |
|
5% | chromium | 5% |
|
UG % | |
| MG % |
|
5% | copper | 5% |
|
MG % | |
| UG % |
|
5% | fluoride | 5% |
|
UG % | |
| UG % |
|
5% | iodine | 5% |
|
UG % | |
| MG % |
|
5% | manganese | 5% |
|
MG % | |
| UG % |
|
5% | molybdenum | 5% |
|
UG % | |
| MG % |
|
5% | phosphorus | 5% |
|
MG % | |
| UG % |
|
5% | selenium | 5% |
|
UG % | |
| MG % |
|
5% | zinc | 5% |
|
MG % | |
| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | G | |||
FAQ
Does artichoke or arugula contain more calories in 100 grams?Arugula has 50% less calories than artichoke - artichoke has 47 calories in 100g and arugula has 25 calories.
Is artichoke or arugula better for protein?
Artichoke and arugula contain similar amounts of protein - artichoke has 3.3g of protein per 100 grams and arugula has 2.6g of protein.
Does artichoke or arugula have more carbohydrates?
By weight, arugula has 70% fewer carbohydrates than artichoke - artichoke has 10.5g of carbs for 100g and arugula has 3.7g of carbohydrates.
Does artichoke or arugula contain more calcium?
Both artichoke and arugula are high in calcium. Arugula has 260% more calcium than artichoke - artichoke has 44mg of calcium in 100 grams and arugula has 160mg of calcium.
Does artichoke or arugula contain more potassium?
Both artichoke and arugula are high in potassium. Artichoke is very similar to arugula for potassium - artichoke has 370mg of potassium in 100 grams and arugula has 369mg of potassium.