Boiled Egg vs. Arugula
Nutrition comparison of Cooked Boiled Egg and Arugula
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
cooked
boiled egg
versus
arugula
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in boiled egg and arugula:
- Both arugula and boiled egg are high in Vitamin A and calcium.
- Arugula has 36.9 times less saturated fat than boiled egg.
- Arugula has signficantly more dietary fiber than boiled egg.
- Arugula is a great source of Vitamin C and Vitamin K.
- Arugula is an excellent source of potassium.
- Boiled egg has more riboflavin, pantothenic acid and Vitamin B12, however, arugula contains more niacin and folate.
- Boiled egg is a great source of Vitamin D.
- Boiled egg is an excellent source of protein.
USDA sources for nutritional information: Boiled Egg (Egg, whole, cooked, hard-boiled) and Arugula (Arugula, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Boiled egg is high in calories and arugula has 84% less calories than boiled egg - arugula has 25 calories per 100 grams and boiled egg has 155 calories.
For macronutrient ratios, boiled egg is much lighter in carbs, much heavier in fat and similar to arugula for protein. Boiled egg has a macronutrient ratio of 34:3:64 and for arugula, 33:47:20 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Boiled Egg | Arugula | |
|---|---|---|
| Protein | 34% | 33% |
| Carbohydrates | 3% | 47% |
| Fat | 64% | 20% |
| Alcohol | ~ | ~ |
carbohydrates
Both arugula and boiled egg are low in carbohydrates - arugula has 3.7g of total carbs per 100 grams and boiled egg has 1.1g of carbohydrates.
The carbs in arugula are made of 56% sugar and 44% dietary fiber, whereas the carbs in boiled egg comprise of 100% sugar.
dietary fiber
Arugula has signficantly more dietary fiber than boiled egg - arugula has 1.6g of dietary fiber per 100 grams and boiled egg does not contain significant amounts.
sugar
Arugula and boiled egg contain similar amounts of sugar - arugula has 2.1g of sugar per 100 grams and boiled egg has 1.1g of sugar.
Protein
protein
Boiled egg is an excellent source of protein and it has 388% more protein than arugula - arugula has 2.6g of protein per 100 grams and boiled egg has 12.6g of protein.
Fat
saturated fat
Arugula has 36.9 times less saturated fat than boiled egg - arugula has 0.09g of saturated fat per 100 grams and boiled egg has 3.3g of saturated fat.
cholesterol
Boiled egg is high in cholesterol and arugula has less cholesterol than boiled egg - boiled egg has 373mg of cholesterol per 100 grams and arugula does not contain significant amounts.
Vitamins
Vitamin C
Arugula is a great source of Vitamin C and it has more Vitamin C than boiled egg - arugula has 15mg of Vitamin C per 100 grams and boiled egg does not contain significant amounts.
Vitamin A
Both arugula and boiled egg are high in Vitamin A. Boiled egg has 25% more Vitamin A than arugula - arugula has 119ug of Vitamin A per 100 grams and boiled egg has 149ug of Vitamin A.
Vitamin D
Boiled egg is a great source of Vitamin D and it has more Vitamin D than arugula - boiled egg has 87iu of Vitamin D per 100 grams and arugula does not contain significant amounts.
Vitamin E
Arugula and boiled egg contain similar amounts of Vitamin E - arugula has 0.43mg of Vitamin E per 100 grams and boiled egg has 1mg of Vitamin E.
Vitamin K
Arugula is a great source of Vitamin K and it has 361 times more Vitamin K than boiled egg - arugula has 108.6ug of Vitamin K per 100 grams and boiled egg has 0.3ug of Vitamin K.
The B Vitamins
Boiled egg has more riboflavin, pantothenic acid and Vitamin B12, however, arugula contains more niacin and folate. Both boiled egg and arugula contain significant amounts of thiamin and Vitamin B6.
| Boiled Egg | Arugula | |
|---|---|---|
| Thiamin | 0.066 MG | 0.044 MG |
| Riboflavin | 0.513 MG | 0.086 MG |
| Niacin | 0.064 MG | 0.305 MG |
| Pantothenic acid | 1.398 MG | 0.437 MG |
| Vitamin B6 | 0.121 MG | 0.073 MG |
| Folate | 44 UG | 97 UG |
| Vitamin B12 | 1.11 UG | ~ |
Minerals
calcium
Both arugula and boiled egg are high in calcium. Arugula has 220% more calcium than boiled egg - arugula has 160mg of calcium per 100 grams and boiled egg has 50mg of calcium.
iron
Arugula and boiled egg contain similar amounts of iron - arugula has 1.5mg of iron per 100 grams and boiled egg has 1.2mg of iron.
potassium
Arugula is an excellent source of potassium and it has 193% more potassium than boiled egg - arugula has 369mg of potassium per 100 grams and boiled egg has 126mg 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,
| Boiled Egg | Arugula | |
|---|---|---|
| beta-carotene | 11 UG | 1424 UG |
| lutein + zeaxanthin | 353 UG | 3555 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, arugula has more alpha linoleic acid (ALA) than boiled egg per 100 grams, however, boiled egg contains more dha than arugula per 100 grams.
| Boiled Egg | Arugula | |
|---|---|---|
| alpha linoleic acid | 0.035 G | 0.17 G |
| DHA | 0.038 G | ~ |
| EPA | 0.005 G | ~ |
| Total | 0.078 G | 0.17 G |
omega 6s
Comparing omega-6 fatty acids, boiled egg has more linoleic acid than arugula per 100 grams.
| Boiled Egg | Arugula | |
|---|---|---|
| linoleic acid | 1.188 G | 0.13 G |
| other omega 6 | 0.149 G | 0.002 G |
| Total | 1.337 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 Boiled Egg or Arugula .
Note: The specific food items compared are: Boiled Egg (Egg, whole, cooked, hard-boiled) and Arugula (Arugula, raw) .
Cooked Boiled Egg 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 boiled egg contain more calories in 100 grams?Boiled egg is high in calories and arugula has 80% less calories than boiled egg - arugula has 25 calories in 100g and boiled egg has 155 calories.
Is arugula or boiled egg better for protein?
Boiled egg is a fantastic source of protein and it has 390% more protein than arugula - arugula has 2.6g of protein per 100 grams and boiled egg has 12.6g of protein.
Does arugula or boiled egg have more carbohydrates?
By weight, both arugula and boiled egg are low in carbohydrates - arugula has 3.7g of carbs for 100g and boiled egg has 1.1g of carbohydrates. the carbs in arugula are made of 60% sugar and 40% dietary fiber, whereas the carbs in boiled egg comprise of 100% sugar.
Does arugula or boiled egg contain more calcium?
Both arugula and boiled egg are high in calcium. Arugula has 220% more calcium than boiled egg - arugula has 160mg of calcium in 100 grams and boiled egg has 50mg of calcium.
Does arugula or boiled egg contain more potassium?
Arugula is a rich source of potassium and it has 190% more potassium than boiled egg - arugula has 369mg of potassium in 100 grams and boiled egg has 126mg of potassium.