Arugula vs. Asparagus
Nutrition comparison of Arugula and Asparagus
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
arugula
versus
asparagus
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in arugula and asparagus:
- Both asparagus and arugula are high in potassium.
- Arugula is a great source of Vitamin A, Vitamin C and Vitamin K.
- Arugula is an excellent source of calcium.
- Asparagus has more thiamin and niacin.
- Asparagus is a great source of dietary fiber and iron.
USDA sources for nutritional information: Arugula (Arugula, raw) and Asparagus (Asparagus, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Asparagus and arugula contain similar amounts of calories - asparagus has 20 calories per 100 grams and arugula has 25 calories.
For macronutrient ratios, arugula is heavier in protein, lighter in carbs and lighter in fat compared to asparagus per calorie. Arugula has a macronutrient ratio of 50:50:0 and for asparagus, 34:61:5 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Arugula | Asparagus | |
|---|---|---|
| Protein | 50% | 34% |
| Carbohydrates | 50% | 61% |
| Fat | ~ | 5% |
| Alcohol | ~ | ~ |
carbohydrates
Both asparagus and arugula are low in carbohydrates - asparagus has 3.9g of total carbs per 100 grams and arugula has 3.7g of carbohydrates.
The carbs in asparagus are made of 53% dietary fiber and 47% sugar, whereas the carbs in arugula comprise of 56% sugar and 44% dietary fiber.
dietary fiber
Asparagus is a great source of dietary fiber and it has 31% more dietary fiber than arugula - asparagus has 2.1g of dietary fiber per 100 grams and arugula has 1.6g of dietary fiber.
sugar
Asparagus and arugula contain similar amounts of sugar - asparagus has 1.9g of sugar per 100 grams and arugula has 2.1g of sugar.
Protein
protein
Asparagus and arugula contain similar amounts of protein - asparagus has 2.2g of protein per 100 grams and arugula has 2.6g of protein.
Fat
saturated fat
Both asparagus and arugula are low in saturated fat - asparagus 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 168% more Vitamin C than asparagus - asparagus has 5.6mg 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 213% more Vitamin A than asparagus - asparagus has 38ug of Vitamin A per 100 grams and arugula has 119ug of Vitamin A.
Vitamin E
Asparagus and arugula contain similar amounts of Vitamin E - asparagus has 1.1mg 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 161% more Vitamin K than asparagus - asparagus has 41.6ug of Vitamin K per 100 grams and arugula has 108.6ug of Vitamin K.
The B Vitamins
Asparagus has more thiamin and niacin. Both arugula and asparagus contain significant amounts of riboflavin, pantothenic acid, Vitamin B6 and folate.
| Arugula | Asparagus | |
|---|---|---|
| Thiamin | 0.044 MG | 0.143 MG |
| Riboflavin | 0.086 MG | 0.141 MG |
| Niacin | 0.305 MG | 0.978 MG |
| Pantothenic acid | 0.437 MG | 0.274 MG |
| Vitamin B6 | 0.073 MG | 0.091 MG |
| Folate | 97 UG | 52 UG |
Minerals
calcium
Arugula is an excellent source of calcium and it has 567% more calcium than asparagus - asparagus has 24mg of calcium per 100 grams and arugula has 160mg of calcium.
iron
Asparagus is a great source of iron and it has 47% more iron than arugula - asparagus has 2.1mg of iron per 100 grams and arugula has 1.5mg of iron.
potassium
Both asparagus and arugula are high in potassium. Arugula has 83% more potassium than asparagus - asparagus has 202mg 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, both arugula and asparagus contain significant amounts of isorhamnetin and quercetin.
| Arugula | Asparagus | |
|---|---|---|
| isorhamnetin | 4.3 mg | 5.7 mg |
| kaempferol | 34.89 mg | 1.39 mg |
| Quercetin | 7.92 mg | 13.98 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,
| Arugula | Asparagus | |
|---|---|---|
| beta-carotene | 1424 UG | 449 UG |
| lutein + zeaxanthin | 3555 UG | 710 UG |
| alpha-carotene | ~ | 9 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, arugula has more alpha linoleic acid (ALA) than asparagus per 100 grams.
| Arugula | Asparagus | |
|---|---|---|
| alpha linoleic acid | 0.17 G | 0.01 G |
| Total | 0.17 G | 0.01 G |
omega 6s
Comparing omega-6 fatty acids, arugula has more linoleic acid than asparagus per 100 grams.
| Arugula | Asparagus | |
|---|---|---|
| linoleic acid | 0.13 G | 0.04 G |
| other omega 6 | 0.002 G | ~ |
| Total | 0.132 G | 0.04 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.
Arugula g
()
|
Daily Values (%) |
Asparagus 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 asparagus or arugula contain more calories in 100 grams?Asparagus and arugula contain similar amounts of calories - asparagus has 20 calories in 100g and arugula has 25 calories.
Is asparagus or arugula better for protein?
Asparagus and arugula contain similar amounts of protein - asparagus has 2.2g of protein per 100 grams and arugula has 2.6g of protein.
Does asparagus or arugula have more carbohydrates?
By weight, both asparagus and arugula are low in carbohydrates - asparagus has 3.9g of carbs for 100g and arugula has 3.7g of carbohydrates. the carbs in asparagus are made of 50% dietary fiber and 50% sugar, whereas the carbs in arugula comprise of 60% sugar and 40% dietary fiber.
Does asparagus or arugula contain more calcium?
Arugula is a rich source of calcium and it has 570% more calcium than asparagus - asparagus has 24mg of calcium in 100 grams and arugula has 160mg of calcium.
Does asparagus or arugula contain more potassium?
Both asparagus and arugula are high in potassium. Arugula has 80% more potassium than asparagus - asparagus has 202mg of potassium in 100 grams and arugula has 369mg of potassium.