Avocado vs. Arugula

Nutrition comparison of Avocado and Arugula


Ever wonder how your favorite foods stack up against each other in terms of nutrition?

We compared the nutritional contents of avocado versus arugula (100g each) below using 2020 USDA and NIH data[1].

For a quick recap of significant nutrients and differences in avocado and arugula:

  • Both arugula and avocado are high in potassium.
  • Arugula has 23.7 times less saturated fat than avocado.
  • Arugula has more beta-carotene and lutein + zeaxanthin than avocado, however, avocado contains more alpha-carotene than arugula.
  • Arugula is a great source of Vitamin A, Vitamin C and Vitamin K.
  • Arugula is an excellent source of calcium.
  • Avocado has more niacin, pantothenic acid and Vitamin B6.
  • Avocado is an excellent source of dietary fiber.
Detailed nutritional comparison of avocado and arugula is analyzed below. You can also visualize the nutritional comparison for a custom portion or serving size and see how the nutrition compares.

USDA sources for nutritional information: Avocado (Avocados, raw, California) and Arugula (Arugula, raw) . Have a correction or suggestions? Shoot us an email.


Image of Avocado src
Image of Arugula src

Calories and Carbs

calories

Avocado is high in calories and arugula has 85% less calories than avocado - arugula has 25 calories per 100 grams and avocado has 167 calories.

For macronutrient ratios, avocado is much lighter in protein, much lighter in carbs and much heavier in fat compared to arugula per calorie. Avocado has a macronutrient ratio of 4:19:77 and for arugula, 50:50:0 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Avocado Arugula
Protein 4% 50%
Carbohydrates 19% 50%
Fat 77% ~
Alcohol ~ ~

carbohydrates

Arugula and avocado contain similar amounts of carbs - arugula has 3.7g of total carbs per 100 grams and avocado has 8.6g of carbohydrates.

dietary fiber

Avocado is an excellent source of dietary fiber and it has 325% more dietary fiber than arugula - arugula has 1.6g of dietary fiber per 100 grams and avocado has 6.8g of dietary fiber.

sugar

Arugula and avocado contain similar amounts of sugar - arugula has 2.1g of sugar per 100 grams and avocado has 0.3g of sugar.

Protein

protein

Arugula and avocado contain similar amounts of protein - arugula has 2.6g of protein per 100 grams and avocado has 2g of protein.

Fat

saturated fat

Arugula has 23.7 times less saturated fat than avocado - arugula has 0.09g of saturated fat per 100 grams and avocado has 2.1g of saturated fat.

Vitamins

Vitamin C

Arugula is a great source of Vitamin C and it has 70% more Vitamin C than avocado - arugula has 15mg of Vitamin C per 100 grams and avocado has 8.8mg of Vitamin C.

Vitamin A

Arugula is a great source of Vitamin A and it has 16 times more Vitamin A than avocado - arugula has 119ug of Vitamin A per 100 grams and avocado has 7ug of Vitamin A.

Vitamin E

Avocado has 358% more Vitamin E than arugula - arugula has 0.43mg of Vitamin E per 100 grams and avocado has 2mg of Vitamin E.

Vitamin K

Arugula is a great source of Vitamin K and it has 417% more Vitamin K than avocado - arugula has 108.6ug of Vitamin K per 100 grams and avocado has 21ug of Vitamin K.

The B Vitamins

Avocado has more niacin, pantothenic acid and Vitamin B6. Both avocado and arugula contain significant amounts of thiamin, riboflavin and folate.

Avocado Arugula
Thiamin 0.075 MG 0.044 MG
Riboflavin 0.143 MG 0.086 MG
Niacin 1.912 MG 0.305 MG
Pantothenic acid 1.463 MG 0.437 MG
Vitamin B6 0.287 MG 0.073 MG
Folate 89 UG 97 UG

Minerals

calcium

Arugula is an excellent source of calcium and it has 11 times more calcium than avocado - arugula has 160mg of calcium per 100 grams and avocado has 13mg of calcium.

iron

Arugula has 139% more iron than avocado - arugula has 1.5mg of iron per 100 grams and avocado has 0.61mg of iron.

potassium

Both arugula and avocado are high in potassium. Avocado has 37% more potassium than arugula - arugula has 369mg of potassium per 100 grams and avocado has 507mg of potassium.

Antioxidants and Phytonutrients

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 has more beta-carotene and lutein + zeaxanthin than avocado per 100 grams, however, avocado contains more alpha-carotene than arugula per 100 grams.

Avocado Arugula
beta-carotene 63 UG 1424 UG
alpha-carotene 24 UG ~
lutein + zeaxanthin 271 UG 3555 UG

Omega-3 and Omega-6

omega 3s

For omega-3 fatty acids, both avocado and arugula contain significant amounts of alpha linoleic acid (ALA).

Avocado Arugula
alpha linoleic acid 0.125 G 0.17 G
Total 0.125 G 0.17 G

omega 6s

Comparing omega-6 fatty acids, avocado has more linoleic acid than arugula per 100 grams.

Avocado Arugula
linoleic acid 1.674 G 0.13 G
other omega 6 ~ 0.002 G
Total 1.674 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.

Note: The specific food items compared are: Avocado (Avocados, raw, California) and Arugula (Arugula, raw) .

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FAQ

Does arugula or avocado contain more calories in 100 grams?
Avocado is high in calories and arugula has 90% less calories than avocado - arugula has 25 calories in 100g and avocado has 167 calories.

Is arugula or avocado better for protein?
Arugula and avocado contain similar amounts of protein - arugula has 2.6g of protein per 100 grams and avocado has 2g of protein.

Does arugula or avocado have more carbohydrates?
By weight, arugula and avocado contain similar amounts of carbs - arugula has 3.7g of carbs for 100g and avocado has 8.6g of carbohydrates.

Does arugula or avocado contain more calcium?
Arugula is a rich source of calcium and it has 11 times more calcium than avocado - arugula has 160mg of calcium in 100 grams and avocado has 13mg of calcium.

Does arugula or avocado contain more potassium?
Both arugula and avocado are high in potassium. Avocado has 40% more potassium than arugula - arugula has 369mg of potassium in 100 grams and avocado has 507mg of potassium.

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