Arugula vs. Beets
Nutrition comparison of Arugula and Beets
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
arugula
versus
beets
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in arugula and beets:
- Both beets and arugula are high in potassium.
- Arugula has 70% less sugar than beet.
- Arugula has more pantothenic acid.
- Arugula is a great source of Vitamin A, Vitamin C and Vitamin K.
- Arugula is an excellent source of calcium.
- Beet is a great source of dietary fiber.
USDA sources for nutritional information: Arugula (Arugula, raw) and Beets (Beets, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Beets and arugula contain similar amounts of calories - beet has 43 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 beets for fat. Arugula has a macronutrient ratio of 50:50:0 and for beets, 14:83:3 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Arugula | Beets | |
|---|---|---|
| Protein | 50% | 14% |
| Carbohydrates | 50% | 83% |
| Fat | ~ | 3% |
| Alcohol | ~ | ~ |
carbohydrates
Beets and arugula contain similar amounts of carbs - beet has 9.6g of total carbs per 100 grams and arugula has 3.7g of carbohydrates.
The carbs in beets are made of 71% sugar and 29% dietary fiber, whereas the carbs in arugula comprise of 56% sugar and 44% dietary fiber.
dietary fiber
Beet is a great source of dietary fiber and it has 75% more dietary fiber than arugula - beet has 2.8g of dietary fiber per 100 grams and arugula has 1.6g of dietary fiber.
sugar
Arugula has 70% less sugar than beet - beet has 6.8g of sugar per 100 grams and arugula has 2.1g of sugar.
Protein
protein
Beets and arugula contain similar amounts of protein - beet has 1.6g of protein per 100 grams and arugula has 2.6g of protein.
Fat
saturated fat
Both beets and arugula are low in saturated fat - beet has 0.03g 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 206% more Vitamin C than beet - beet has 4.9mg 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 58 times more Vitamin A than beet - beet has 2ug of Vitamin A per 100 grams and arugula has 119ug of Vitamin A.
Vitamin E
Beets and arugula contain similar amounts of Vitamin E - beet has 0.04mg 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 542 times more Vitamin K than beet - beet has 0.2ug of Vitamin K per 100 grams and arugula has 108.6ug of Vitamin K.
The B Vitamins
Arugula has more pantothenic acid. Both arugula and beets contain significant amounts of thiamin, riboflavin, niacin, Vitamin B6 and folate.
| Arugula | Beets | |
|---|---|---|
| Thiamin | 0.044 MG | 0.031 MG |
| Riboflavin | 0.086 MG | 0.04 MG |
| Niacin | 0.305 MG | 0.334 MG |
| Pantothenic acid | 0.437 MG | 0.155 MG |
| Vitamin B6 | 0.073 MG | 0.067 MG |
| Folate | 97 UG | 109 UG |
Minerals
calcium
Arugula is an excellent source of calcium and it has 900% more calcium than beet - beet has 16mg of calcium per 100 grams and arugula has 160mg of calcium.
iron
Arugula has 83% more iron than beet - beet has 0.8mg of iron per 100 grams and arugula has 1.5mg of iron.
potassium
Both beets and arugula are high in potassium. Arugula has 14% more potassium than beet - beet has 325mg 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 has more isorhamnetin, kaempferol and quercetin than beet per 100 grams, however, beet contains more luteolin than arugula per 100 grams.
| Arugula | Beets | |
|---|---|---|
| isorhamnetin | 4.3 mg | ~ |
| kaempferol | 34.89 mg | ~ |
| Quercetin | 7.92 mg | 0.13 mg |
| luteolin | ~ | 0.37 mg |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, arugula has more alpha linoleic acid (ALA) than beet per 100 grams.
| Arugula | Beets | |
|---|---|---|
| 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 beet per 100 grams.
| Arugula | Beets | |
|---|---|---|
| linoleic acid | 0.13 G | 0.055 G |
| other omega 6 | 0.002 G | ~ |
| Total | 0.132 G | 0.055 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 (%) |
Beets 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 beets or arugula contain more calories in 100 grams?Beets and arugula contain similar amounts of calories - beet has 43 calories in 100g and arugula has 25 calories.
Is beets or arugula better for protein?
Beets and arugula contain similar amounts of protein - beet has 1.6g of protein per 100 grams and arugula has 2.6g of protein.
Does beets or arugula have more carbohydrates?
By weight, beets and arugula contain similar amounts of carbs - beet has 9.6g of carbs for 100g and arugula has 3.7g of carbohydrates. the carbs in beets are made of 70% sugar and 30% dietary fiber, whereas the carbs in arugula comprise of 60% sugar and 40% dietary fiber.
Does beets or arugula contain more calcium?
Arugula is a rich source of calcium and it has 900% more calcium than beet - beet has 16mg of calcium in 100 grams and arugula has 160mg of calcium.
Does beets or arugula contain more potassium?
Both beets and arugula are high in potassium. Arugula has 10% more potassium than beet - beet has 325mg of potassium in 100 grams and arugula has 369mg of potassium.