Avocado vs. Arugula
Nutrition comparison of Avocado and Arugula
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
avocado
versus
arugula
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in avocado and arugula:
- Both arugula and avocado are high in potassium.
- Arugula has 23.7 times less saturated fat than avocado.
- Arugula has more beta-carotene and lutein + zeaxanthin than avocado, however, avocado contains more alpha-carotene than arugula.
- Arugula is a great source of Vitamin A, Vitamin C and Vitamin K.
- Arugula is an excellent source of calcium.
- Avocado has more niacin, pantothenic acid and Vitamin B6.
- Avocado is an excellent source of dietary fiber.
USDA sources for nutritional information: Avocado (Avocados, raw, California) and Arugula (Arugula, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Avocado is high in calories and arugula has 85% less calories than avocado - arugula has 25 calories per 100 grams and avocado has 167 calories.
For macronutrient ratios, avocado is much lighter in protein, much lighter in carbs and much heavier in fat compared to arugula per calorie. Avocado has a macronutrient ratio of 4:19:77 and for arugula, 50:50:0 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Avocado | Arugula | |
|---|---|---|
| Protein | 4% | 50% |
| Carbohydrates | 19% | 50% |
| Fat | 77% | ~ |
| Alcohol | ~ | ~ |
carbohydrates
Arugula and avocado contain similar amounts of carbs - arugula has 3.7g of total carbs per 100 grams and avocado has 8.6g of carbohydrates.
dietary fiber
Avocado is an excellent source of dietary fiber and it has 325% more dietary fiber than arugula - arugula has 1.6g of dietary fiber per 100 grams and avocado has 6.8g of dietary fiber.
sugar
Arugula and avocado contain similar amounts of sugar - arugula has 2.1g of sugar per 100 grams and avocado has 0.3g of sugar.
Protein
protein
Arugula and avocado contain similar amounts of protein - arugula has 2.6g of protein per 100 grams and avocado has 2g of protein.
Fat
saturated fat
Arugula has 23.7 times less saturated fat than avocado - arugula has 0.09g of saturated fat per 100 grams and avocado has 2.1g of saturated fat.
Vitamins
Vitamin C
Arugula is a great source of Vitamin C and it has 70% more Vitamin C than avocado - arugula has 15mg of Vitamin C per 100 grams and avocado has 8.8mg of Vitamin C.
Vitamin A
Arugula is a great source of Vitamin A and it has 16 times more Vitamin A than avocado - arugula has 119ug of Vitamin A per 100 grams and avocado has 7ug of Vitamin A.
Vitamin E
Avocado has 358% more Vitamin E than arugula - arugula has 0.43mg of Vitamin E per 100 grams and avocado has 2mg of Vitamin E.
Vitamin K
Arugula is a great source of Vitamin K and it has 417% more Vitamin K than avocado - arugula has 108.6ug of Vitamin K per 100 grams and avocado has 21ug of Vitamin K.
The B Vitamins
Avocado has more niacin, pantothenic acid and Vitamin B6. Both avocado and arugula contain significant amounts of thiamin, riboflavin and folate.
| Avocado | Arugula | |
|---|---|---|
| Thiamin | 0.075 MG | 0.044 MG |
| Riboflavin | 0.143 MG | 0.086 MG |
| Niacin | 1.912 MG | 0.305 MG |
| Pantothenic acid | 1.463 MG | 0.437 MG |
| Vitamin B6 | 0.287 MG | 0.073 MG |
| Folate | 89 UG | 97 UG |
Minerals
calcium
Arugula is an excellent source of calcium and it has 11 times more calcium than avocado - arugula has 160mg of calcium per 100 grams and avocado has 13mg of calcium.
iron
Arugula has 139% more iron than avocado - arugula has 1.5mg of iron per 100 grams and avocado has 0.61mg of iron.
potassium
Both arugula and avocado are high in potassium. Avocado has 37% more potassium than arugula - arugula has 369mg of potassium per 100 grams and avocado has 507mg 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 and lutein + zeaxanthin than avocado per 100 grams, however, avocado contains more alpha-carotene than arugula per 100 grams.
| Avocado | Arugula | |
|---|---|---|
| beta-carotene | 63 UG | 1424 UG |
| alpha-carotene | 24 UG | ~ |
| lutein + zeaxanthin | 271 UG | 3555 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, both avocado and arugula contain significant amounts of alpha linoleic acid (ALA).
| Avocado | Arugula | |
|---|---|---|
| alpha linoleic acid | 0.125 G | 0.17 G |
| Total | 0.125 G | 0.17 G |
omega 6s
Comparing omega-6 fatty acids, avocado has more linoleic acid than arugula per 100 grams.
| Avocado | Arugula | |
|---|---|---|
| linoleic acid | 1.674 G | 0.13 G |
| other omega 6 | ~ | 0.002 G |
| Total | 1.674 G | 0.132 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.
Avocado 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 avocado contain more calories in 100 grams?Avocado is high in calories and arugula has 90% less calories than avocado - arugula has 25 calories in 100g and avocado has 167 calories.
Is arugula or avocado better for protein?
Arugula and avocado contain similar amounts of protein - arugula has 2.6g of protein per 100 grams and avocado has 2g of protein.
Does arugula or avocado have more carbohydrates?
By weight, arugula and avocado contain similar amounts of carbs - arugula has 3.7g of carbs for 100g and avocado has 8.6g of carbohydrates.
Does arugula or avocado contain more calcium?
Arugula is a rich source of calcium and it has 11 times more calcium than avocado - arugula has 160mg of calcium in 100 grams and avocado has 13mg of calcium.
Does arugula or avocado contain more potassium?
Both arugula and avocado are high in potassium. Avocado has 40% more potassium than arugula - arugula has 369mg of potassium in 100 grams and avocado has 507mg of potassium.