Arugula vs. Cucumber
Nutrition comparison of Arugula and Cucumber
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
arugula
versus
cucumber
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in arugula and cucumber:
- Arugula has more riboflavin and folate.
- Arugula is a great source of Vitamin A, Vitamin C and Vitamin K.
- Arugula is an excellent source of calcium and potassium.
USDA sources for nutritional information: Arugula (Arugula, raw) and Cucumber (Cucumber, with peel, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Cucumber and arugula contain similar amounts of calories - cucumber has 15 calories per 100 grams and arugula has 25 calories.
For macronutrient ratios, arugula is much heavier in protein, much lighter in carbs and lighter in fat compared to cucumber per calorie. Arugula has a macronutrient ratio of 50:50:0 and for cucumber, 15:80:5 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Arugula | Cucumber | |
|---|---|---|
| Protein | 50% | 15% |
| Carbohydrates | 50% | 80% |
| Fat | ~ | 5% |
| Alcohol | ~ | ~ |
carbohydrates
Both cucumber and arugula are low in carbohydrates - cucumber has 3.6g of total carbs per 100 grams and arugula has 3.7g of carbohydrates.
The carbs in cucumber are made of 56% sugar, 28% starch and 17% dietary fiber, whereas the carbs in arugula comprise of 56% sugar and 44% dietary fiber.
dietary fiber
Arugula has 220% more dietary fiber than cucumber - cucumber has 0.5g of dietary fiber per 100 grams and arugula has 1.6g of dietary fiber.
sugar
Cucumber and arugula contain similar amounts of sugar - cucumber has 1.7g of sugar per 100 grams and arugula has 2.1g of sugar.
Protein
protein
Arugula has 297% more protein than cucumber - cucumber has 0.65g of protein per 100 grams and arugula has 2.6g of protein.
Fat
saturated fat
Both cucumber and arugula are low in saturated fat - cucumber 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 436% more Vitamin C than cucumber - cucumber has 2.8mg 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 22 times more Vitamin A than cucumber - cucumber has 5ug of Vitamin A per 100 grams and arugula has 119ug of Vitamin A.
Vitamin E
Cucumber and arugula contain similar amounts of Vitamin E - cucumber has 0.03mg 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 562% more Vitamin K than cucumber - cucumber has 16.4ug of Vitamin K per 100 grams and arugula has 108.6ug of Vitamin K.
The B Vitamins
Arugula has more riboflavin and folate. Both arugula and cucumber contain significant amounts of thiamin, niacin, pantothenic acid and Vitamin B6.
| Arugula | Cucumber | |
|---|---|---|
| Thiamin | 0.044 MG | 0.027 MG |
| Riboflavin | 0.086 MG | 0.033 MG |
| Niacin | 0.305 MG | 0.098 MG |
| Pantothenic acid | 0.437 MG | 0.259 MG |
| Vitamin B6 | 0.073 MG | 0.04 MG |
| Folate | 97 UG | 7 UG |
Minerals
calcium
Arugula is an excellent source of calcium and it has 900% more calcium than cucumber - cucumber has 16mg of calcium per 100 grams and arugula has 160mg of calcium.
iron
Arugula has 421% more iron than cucumber - cucumber has 0.28mg of iron per 100 grams and arugula has 1.5mg of iron.
potassium
Arugula is an excellent source of potassium and it has 151% more potassium than cucumber - cucumber has 147mg 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,
| Arugula | Cucumber | |
|---|---|---|
| isorhamnetin | 4.3 mg | ~ |
| kaempferol | 34.89 mg | 0.13 mg |
| Quercetin | 7.92 mg | 0.04 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 | Cucumber | |
|---|---|---|
| beta-carotene | 1424 UG | 45 UG |
| lutein + zeaxanthin | 3555 UG | 23 UG |
| alpha-carotene | ~ | 11 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, arugula has more alpha linoleic acid (ALA) than cucumber per 100 grams.
| Arugula | Cucumber | |
|---|---|---|
| alpha linoleic acid | 0.17 G | 0.005 G |
| Total | 0.17 G | 0.005 G |
omega 6s
Comparing omega-6 fatty acids, arugula has more linoleic acid than cucumber per 100 grams.
| Arugula | Cucumber | |
|---|---|---|
| linoleic acid | 0.13 G | 0.028 G |
| other omega 6 | 0.002 G | ~ |
| Total | 0.132 G | 0.028 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 (%) |
Cucumber 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 cucumber or arugula contain more calories in 100 grams?Cucumber and arugula contain similar amounts of calories - cucumber has 15 calories in 100g and arugula has 25 calories.
Is cucumber or arugula better for protein?
Arugula has 300% more protein than cucumber - cucumber has 0.65g of protein per 100 grams and arugula has 2.6g of protein.
Does cucumber or arugula have more carbohydrates?
By weight, both cucumber and arugula are low in carbohydrates - cucumber has 3.6g of carbs for 100g and arugula has 3.7g of carbohydrates. the carbs in cucumber are made of 60% sugar, 30% starch and 20% dietary fiber, whereas the carbs in arugula comprise of 60% sugar and 40% dietary fiber.
Does cucumber or arugula contain more calcium?
Arugula is a rich source of calcium and it has 900% more calcium than cucumber - cucumber has 16mg of calcium in 100 grams and arugula has 160mg of calcium.
Does cucumber or arugula contain more potassium?
Arugula is a rich source of potassium and it has 150% more potassium than cucumber - cucumber has 147mg of potassium in 100 grams and arugula has 369mg of potassium.