Arugula vs. Peas

Nutrition comparison of Arugula and Peas


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

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

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

  • Both arugula and peas are high in Vitamin C and potassium.
  • Arugula has 69% less calories than pea.
  • Arugula has 75% less carbohydrates than pea.
  • Arugula has more beta-carotene than pea, however, pea contains more alpha-carotene than arugula.
  • Arugula is a great source of Vitamin A and Vitamin K.
  • Arugula is an excellent source of calcium.
  • Pea has more thiamin, niacin and Vitamin B6, however, arugula contains more pantothenic acid.
  • Pea is an excellent source of dietary fiber.
Detailed nutritional comparison of arugula and peas 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: Arugula (Arugula, raw) and Peas (Peas, green, raw) . Have a correction or suggestions? Shoot us an email.


Image of Arugula src
Image of Peas src

Calories and Carbs

calories

Arugula has 69% less calories than pea - arugula has 25 calories per 100 grams and pea has 81 calories.

For macronutrient ratios, arugula is heavier in protein, much lighter in carbs and heavier in fat compared to peas per calorie. Arugula has a macronutrient ratio of 33:47:20 and for peas, 26:70:4 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Arugula Peas
Protein 33% 26%
Carbohydrates 47% 70%
Fat 20% 4%
Alcohol ~ ~

carbohydrates

Arugula has 75% less carbohydrates than pea - arugula has 3.7g of total carbs per 100 grams and pea has 14.5g of carbohydrates.

dietary fiber

Pea is an excellent source of dietary fiber and it has 256% more dietary fiber than arugula - arugula has 1.6g of dietary fiber per 100 grams and pea has 5.7g of dietary fiber.

sugar

Arugula and peas contain similar amounts of sugar - arugula has 2.1g of sugar per 100 grams and pea has 5.7g of sugar.

Protein

protein

Pea has 110% more protein than arugula - arugula has 2.6g of protein per 100 grams and pea has 5.4g of protein.

Fat

saturated fat

Both arugula and peas are low in saturated fat - arugula has 0.09g of saturated fat per 100 grams and pea has 0.07g of saturated fat.

Vitamins

Vitamin C

Both arugula and peas are high in Vitamin C. Pea has 167% more Vitamin C than arugula - arugula has 15mg of Vitamin C per 100 grams and pea has 40mg of Vitamin C.

Vitamin A

Arugula is a great source of Vitamin A and it has 213% more Vitamin A than pea - arugula has 119ug of Vitamin A per 100 grams and pea has 38ug of Vitamin A.

Vitamin E

Arugula and peas contain similar amounts of Vitamin E - arugula has 0.43mg of Vitamin E per 100 grams and pea has 0.13mg of Vitamin E.

Vitamin K

Arugula is a great source of Vitamin K and it has 338% more Vitamin K than pea - arugula has 108.6ug of Vitamin K per 100 grams and pea has 24.8ug of Vitamin K.

The B Vitamins

Pea has more thiamin, niacin and Vitamin B6, however, arugula contains more pantothenic acid. Both arugula and peas contain significant amounts of riboflavin and folate.

Arugula Peas
Thiamin 0.044 MG 0.266 MG
Riboflavin 0.086 MG 0.132 MG
Niacin 0.305 MG 2.09 MG
Pantothenic acid 0.437 MG 0.104 MG
Vitamin B6 0.073 MG 0.169 MG
Folate 97 UG 65 UG

Minerals

calcium

Arugula is an excellent source of calcium and it has 540% more calcium than pea - arugula has 160mg of calcium per 100 grams and pea has 25mg of calcium.

iron

Arugula and peas contain similar amounts of iron - arugula has 1.5mg of iron per 100 grams and pea has 1.5mg of iron.

potassium

Both arugula and peas are high in potassium. Arugula has 51% more potassium than pea - arugula has 369mg of potassium per 100 grams and pea has 244mg 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, arugula has more beta-carotene than pea per 100 grams, however, pea contains more alpha-carotene than arugula per 100 grams. Both arugula and peas contain significant amounts of lutein + zeaxanthin.

Arugula Peas
beta-carotene 1424 UG 449 UG
lutein + zeaxanthin 3555 UG 2477 UG
alpha-carotene ~ 21 UG

Omega-3 and Omega-6

omega 3s

For omega-3 fatty acids, arugula has more alpha linoleic acid (ALA) than pea per 100 grams.

Arugula Peas
alpha linoleic acid 0.17 G 0.035 G
Total 0.17 G 0.035 G

omega 6s

Comparing omega-6 fatty acids, both arugula and peas contain significant amounts of linoleic acid.

Arugula Peas
linoleic acid 0.13 G 0.152 G
other omega 6 0.002 G ~
Total 0.132 G 0.152 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 Arugula or Peas .

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

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FAQ

Does arugula or peas contain more calories in 100 grams?
Arugula has 70% less calories than pea - arugula has 25 calories in 100g and pea has 81 calories.

Is arugula or peas better for protein?
Pea has 110% more protein than arugula - arugula has 2.6g of protein per 100 grams and pea has 5.4g of protein.

Does arugula or peas have more carbohydrates?
By weight, arugula has 80% fewer carbohydrates than pea - arugula has 3.7g of carbs for 100g and pea has 14.5g of carbohydrates.

Does arugula or peas contain more calcium?
Arugula is a rich source of calcium and it has 540% more calcium than pea - arugula has 160mg of calcium in 100 grams and pea has 25mg of calcium.

Does arugula or peas contain more potassium?
Both arugula and peas are high in potassium. Arugula has 50% more potassium than pea - arugula has 369mg of potassium in 100 grams and pea has 244mg of potassium.