Arugula vs. Squash
Nutrition comparison of Arugula and Cooked Squash
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
arugula
versus
cooked
squash
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in arugula and squash:
- Both squash and arugula are high in Vitamin A, Vitamin C, calcium and potassium.
- Arugula has 65% less carbohydrates than squash.
- Arugula has more riboflavin and folate, however, squash contains more niacin.
- Arugula is a great source of Vitamin K.
- Squash has more beta-carotene and alpha-carotene than arugula, however, arugula contains more lutein + zeaxanthin than squash.
- Squash is an excellent source of dietary fiber.
USDA sources for nutritional information: Arugula (Arugula, raw) and Squash (Squash, winter, butternut, cooked, baked, without salt) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Squash and arugula contain similar amounts of calories - squash has 40 calories per 100 grams and arugula has 25 calories.
For macronutrient ratios, arugula is much heavier in protein, much lighter in carbs and similar to squash for fat. Arugula has a macronutrient ratio of 50:50:0 and for squash, 8:91:2 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Arugula | Squash | |
|---|---|---|
| Protein | 50% | 8% |
| Carbohydrates | 50% | 91% |
| Fat | ~ | 2% |
| Alcohol | ~ | ~ |
carbohydrates
Arugula has 65% less carbohydrates than squash - squash has 10.5g of total carbs per 100 grams and arugula has 3.7g of carbohydrates.
dietary fiber
Squash is an excellent source of dietary fiber and it has 100% more dietary fiber than arugula - squash has 3.2g of dietary fiber per 100 grams and arugula has 1.6g of dietary fiber.
sugar
Squash and arugula contain similar amounts of sugar - squash has 2g of sugar per 100 grams and arugula has 2.1g of sugar.
Protein
protein
Arugula has 187% more protein than squash - squash has 0.9g of protein per 100 grams and arugula has 2.6g of protein.
Fat
saturated fat
Both squash and arugula are low in saturated fat - squash has 0.02g of saturated fat per 100 grams and arugula has 0.09g of saturated fat.
Vitamins
Vitamin C
Both squash and arugula are high in Vitamin C. Squash is very similar to arugula for Vitamin C - squash has 15.1mg of Vitamin C per 100 grams and arugula has 15mg of Vitamin C.
Vitamin A
Both squash and arugula are high in Vitamin A. Squash has 369% more Vitamin A than arugula - squash has 558ug of Vitamin A per 100 grams and arugula has 119ug of Vitamin A.
Vitamin E
Squash and arugula contain similar amounts of Vitamin E - squash has 1.3mg 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 107 times more Vitamin K than squash - squash has 1ug of Vitamin K per 100 grams and arugula has 108.6ug of Vitamin K.
The B Vitamins
Arugula has more riboflavin and folate, however, squash contains more niacin. Both arugula and squash contain significant amounts of thiamin, pantothenic acid and Vitamin B6.
| Arugula | Squash | |
|---|---|---|
| Thiamin | 0.044 MG | 0.072 MG |
| Riboflavin | 0.086 MG | 0.017 MG |
| Niacin | 0.305 MG | 0.969 MG |
| Pantothenic acid | 0.437 MG | 0.359 MG |
| Vitamin B6 | 0.073 MG | 0.124 MG |
| Folate | 97 UG | 19 UG |
Minerals
calcium
Both squash and arugula are high in calcium. Arugula has 290% more calcium than squash - squash has 41mg of calcium per 100 grams and arugula has 160mg of calcium.
iron
Arugula has 143% more iron than squash - squash has 0.6mg of iron per 100 grams and arugula has 1.5mg of iron.
potassium
Both squash and arugula are high in potassium. Arugula has 30% more potassium than squash - squash has 284mg of potassium per 100 grams and arugula has 369mg 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, squash has more beta-carotene and alpha-carotene than arugula per 100 grams, however, arugula contains more lutein + zeaxanthin than squash per 100 grams.
| Arugula | Squash | |
|---|---|---|
| beta-carotene | 1424 UG | 4570 UG |
| lutein + zeaxanthin | 3555 UG | ~ |
| alpha-carotene | ~ | 1130 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, arugula has more alpha linoleic acid (ALA) than squash per 100 grams.
| Arugula | Squash | |
|---|---|---|
| alpha linoleic acid | 0.17 G | 0.024 G |
| Total | 0.17 G | 0.024 G |
omega 6s
Comparing omega-6 fatty acids, arugula has more linoleic acid than squash per 100 grams.
| Arugula | Squash | |
|---|---|---|
| linoleic acid | 0.13 G | 0.014 G |
| other omega 6 | 0.002 G | ~ |
| Total | 0.132 G | 0.014 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 (%) |
Cooked Squash 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 squash or arugula contain more calories in 100 grams?Squash and arugula contain similar amounts of calories - squash has 40 calories in 100g and arugula has 25 calories.
Is squash or arugula better for protein?
Arugula has 190% more protein than squash - squash has 0.9g of protein per 100 grams and arugula has 2.6g of protein.
Does squash or arugula have more carbohydrates?
By weight, arugula has 70% fewer carbohydrates than squash - squash has 10.5g of carbs for 100g and arugula has 3.7g of carbohydrates.
Does squash or arugula contain more calcium?
Both squash and arugula are high in calcium. Arugula has 290% more calcium than squash - squash has 41mg of calcium in 100 grams and arugula has 160mg of calcium.
Does squash or arugula contain more potassium?
Both squash and arugula are high in potassium. Arugula has 30% more potassium than squash - squash has 284mg of potassium in 100 grams and arugula has 369mg of potassium.