Watermelon vs. Arugula

Nutrition comparison of Watermelon and Arugula


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

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

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

  • Arugula has 67% less sugar than watermelon.
  • Arugula has more beta-carotene and lutein + zeaxanthin than watermelon, however, watermelon contains more lycopene than arugula.
  • Arugula has more riboflavin, pantothenic acid and folate.
  • Arugula is a great source of Vitamin A, Vitamin C and Vitamin K.
  • Arugula is an excellent source of calcium and potassium.
Detailed nutritional comparison of watermelon 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: Watermelon (Watermelon, raw) and Arugula (Arugula, raw) . Have a correction or suggestions? Shoot us an email.


Image of Watermelon src
Image of Arugula src

Calories and Carbs

calories

Watermelon and arugula contain similar amounts of calories - watermelon has 30 calories per 100 grams and arugula has 25 calories.

For macronutrient ratios, watermelon is much lighter in protein, much heavier in carbs and lighter in fat compared to arugula per calorie. Watermelon has a macronutrient ratio of 7:88:5 and for arugula, 33:47:20 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Watermelon Arugula
Protein 7% 33%
Carbohydrates 88% 47%
Fat 5% 20%
Alcohol ~ ~

carbohydrates

Watermelon and arugula contain similar amounts of carbs - watermelon has 7.6g of total carbs per 100 grams and arugula has 3.7g of carbohydrates.

The carbs in watermelon are made of 94% sugar and 6% dietary fiber, whereas the carbs in arugula comprise of 56% sugar and 44% dietary fiber.

dietary fiber

Arugula has 300% more dietary fiber than watermelon - watermelon has 0.4g of dietary fiber per 100 grams and arugula has 1.6g of dietary fiber.

sugar

Arugula has 67% less sugar than watermelon - watermelon has 6.2g of sugar per 100 grams and arugula has 2.1g of sugar.

Protein

protein

Arugula has 323% more protein than watermelon - watermelon has 0.61g of protein per 100 grams and arugula has 2.6g of protein.

Fat

saturated fat

Both watermelon and arugula are low in saturated fat - watermelon has 0.02g 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 85% more Vitamin C than watermelon - watermelon has 8.1mg 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 325% more Vitamin A than watermelon - watermelon has 28ug of Vitamin A per 100 grams and arugula has 119ug of Vitamin A.

Vitamin E

Watermelon and arugula contain similar amounts of Vitamin E - watermelon has 0.05mg 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 1085 times more Vitamin K than watermelon - watermelon has 0.1ug of Vitamin K per 100 grams and arugula has 108.6ug of Vitamin K.

The B Vitamins

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

Watermelon Arugula
Thiamin 0.033 MG 0.044 MG
Riboflavin 0.021 MG 0.086 MG
Niacin 0.178 MG 0.305 MG
Pantothenic acid 0.221 MG 0.437 MG
Vitamin B6 0.045 MG 0.073 MG
Folate 3 UG 97 UG

Minerals

calcium

Arugula is an excellent source of calcium and it has 21 times more calcium than watermelon - watermelon has 7mg of calcium per 100 grams and arugula has 160mg of calcium.

iron

Arugula has 508% more iron than watermelon - watermelon has 0.24mg of iron per 100 grams and arugula has 1.5mg of iron.

potassium

Arugula is an excellent source of potassium and it has 229% more potassium than watermelon - watermelon has 112mg 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, watermelon has more luteolin than arugula per 100 grams, however, arugula contains more kaempferol, isorhamnetin and quercetin than watermelon per 100 grams.

Watermelon Arugula
luteolin 0.46 mg ~
kaempferol 0.45 mg 34.89 mg
isorhamnetin ~ 4.3 mg
Quercetin ~ 7.92 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 has more beta-carotene and lutein + zeaxanthin than watermelon per 100 grams, however, watermelon contains more lycopene than arugula per 100 grams.

Watermelon Arugula
beta-carotene 303 UG 1424 UG
lycopene 4532 UG ~
lutein + zeaxanthin 8 UG 3555 UG

Omega-3 and Omega-6

omega 6s

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

Watermelon Arugula
linoleic acid 0.05 G 0.13 G
other omega 6 ~ 0.002 G
Total 0.05 G 0.132 G



Customize your serving size


The comparison below is by weight, but sometimes 100g isn't that intuitive of a measurement for food. View a custom portion comparison (e.g. cups, oz, package).

You can try adding or subtracting the amount of either Watermelon or Arugula .

Note: The specific food items compared are: Watermelon (Watermelon, raw) and Arugula (Arugula, raw) .

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FAQ

Does watermelon or arugula contain more calories in 100 grams?
Watermelon and arugula contain similar amounts of calories - watermelon has 30 calories in 100g and arugula has 25 calories.

Is watermelon or arugula better for protein?
Arugula has 320% more protein than watermelon - watermelon has 0.61g of protein per 100 grams and arugula has 2.6g of protein.

Does watermelon or arugula have more carbohydrates?
By weight, watermelon and arugula contain similar amounts of carbs - watermelon has 7.6g of carbs for 100g and arugula has 3.7g of carbohydrates. the carbs in watermelon are made of 90% sugar and 10% dietary fiber, whereas the carbs in arugula comprise of 60% sugar and 40% dietary fiber.

Does watermelon or arugula contain more calcium?
Arugula is a rich source of calcium and it has 21 times more calcium than watermelon - watermelon has 7mg of calcium in 100 grams and arugula has 160mg of calcium.

Does watermelon or arugula contain more potassium?
Arugula is a rich source of potassium and it has 230% more potassium than watermelon - watermelon has 112mg of potassium in 100 grams and arugula has 369mg of potassium.