Margarine vs. Arugula
Nutrition comparison of Margarine and Arugula
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
margarine
versus
arugula
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in margarine and arugula:
- Both arugula and margarine are high in Vitamin A.
- Arugula has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate, however, margarine contains more Vitamin B12.
- Arugula has signficantly more dietary fiber than margarine.
- Arugula is a great source of Vitamin C.
- Arugula is an excellent source of calcium and potassium.
- Margarine is a great source of Vitamin E.
USDA sources for nutritional information: Margarine (Margarine, regular, 80% fat, composite, stick, with salt) and Arugula (Arugula, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Margarine is high in calories and arugula has 97% less calories than margarine - arugula has 25 calories per 100 grams and margarine has 717 calories.
For macronutrient ratios, margarine is much lighter in protein, much lighter in carbs and much heavier in fat compared to arugula per calorie. Margarine has a macronutrient ratio of 0:0:100 and for arugula, 50:50:0 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Margarine | Arugula | |
|---|---|---|
| Protein | ~ | 50% |
| Carbohydrates | ~ | 50% |
| Fat | 100% | ~ |
| Alcohol | ~ | ~ |
carbohydrates
Both arugula and margarine are low in carbohydrates - arugula has 3.7g of total carbs per 100 grams and margarine has 0.7g of carbohydrates.
dietary fiber
Arugula has signficantly more dietary fiber than margarine - arugula has 1.6g of dietary fiber per 100 grams and margarine does not contain significant amounts.
sugar
Margarine has less sugar than arugula - arugula has 2.1g of sugar per 100 grams and margarine does not contain significant amounts.
Protein
protein
Arugula has 15 times more protein than margarine - arugula has 2.6g of protein per 100 grams and margarine has 0.16g of protein.
Fat
saturated fat
Margarine is high in saturated fat and arugula has 99% less saturated fat than margarine - arugula has 0.09g of saturated fat per 100 grams and margarine has 15.2g of saturated fat.
trans fat
Margarine is high in trans fat and arugula has less trans fat than margarine - margarine has 14.9g of trans fat per 100 grams and arugula does not contain significant amounts.
Vitamins
Vitamin C
Arugula is a great source of Vitamin C and it has 74 times more Vitamin C than margarine - arugula has 15mg of Vitamin C per 100 grams and margarine has 0.2mg of Vitamin C.
Vitamin A
Both arugula and margarine are high in Vitamin A. Margarine has 588% more Vitamin A than arugula - arugula has 119ug of Vitamin A per 100 grams and margarine has 819ug of Vitamin A.
Vitamin E
Margarine is a great source of Vitamin E and it has 19 times more Vitamin E than arugula - arugula has 0.43mg of Vitamin E per 100 grams and margarine has 9mg of Vitamin E.
Vitamin K
Arugula and margarine contain similar amounts of Vitamin K - arugula has 108.6ug of Vitamin K per 100 grams and margarine has 93ug of Vitamin K.
The B Vitamins
Arugula has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate, however, margarine contains more Vitamin B12.
| Margarine | Arugula | |
|---|---|---|
| Thiamin | 0.01 MG | 0.044 MG |
| Riboflavin | 0.037 MG | 0.086 MG |
| Niacin | 0.023 MG | 0.305 MG |
| Pantothenic acid | ~ | 0.437 MG |
| Vitamin B6 | 0.009 MG | 0.073 MG |
| Folate | 1 UG | 97 UG |
| Vitamin B12 | 0.1 UG | ~ |
Minerals
calcium
Arugula is an excellent source of calcium and it has 52 times more calcium than margarine - arugula has 160mg of calcium per 100 grams and margarine has 3mg of calcium.
iron
Arugula has 23 times more iron than margarine - arugula has 1.5mg of iron per 100 grams and margarine has 0.06mg of iron.
potassium
Arugula is an excellent source of potassium and it has 19 times more potassium than margarine - arugula has 369mg of potassium per 100 grams and margarine has 18mg 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,
| Margarine | Arugula | |
|---|---|---|
| beta-carotene | 610 UG | 1424 UG |
| lutein + zeaxanthin | ~ | 3555 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, margarine has more alpha linoleic acid (ALA) than arugula per 100 grams.
| Margarine | Arugula | |
|---|---|---|
| alpha linoleic acid | 2.04 G | 0.17 G |
| DPA | 0.006 G | ~ |
| Total | 2.046 G | 0.17 G |
omega 6s
Comparing omega-6 fatty acids, margarine has more linoleic acid than arugula per 100 grams.
| Margarine | Arugula | |
|---|---|---|
| other omega 6 | ~ | 0.002 G |
| linoleic acid | 22.252 G | 0.13 G |
| Total | 22.252 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.
Margarine 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 arugula or margarine contain more calories in 100 grams?Margarine is high in calories and arugula has 100% less calories than margarine - arugula has 25 calories in 100g and margarine has 717 calories.
Is arugula or margarine better for protein?
Arugula has 15 times more protein than margarine - arugula has 2.6g of protein per 100 grams and margarine has 0.16g of protein.
Does arugula or margarine have more carbohydrates?
By weight, both arugula and margarine are low in carbohydrates - arugula has 3.7g of carbs for 100g and margarine has 0.7g of carbohydrates.
Does arugula or margarine contain more calcium?
Arugula is a rich source of calcium and it has 52 times more calcium than margarine - arugula has 160mg of calcium in 100 grams and margarine has 3mg of calcium.
Does arugula or margarine contain more potassium?
Arugula is a rich source of potassium and it has 19 times more potassium than margarine - arugula has 369mg of potassium in 100 grams and margarine has 18mg of potassium.