Banana vs. Arugula
Nutrition comparison of Banana and Arugula
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
banana
versus
arugula
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in banana and arugula:
- Both arugula and banana are high in potassium.
- Arugula has 4.9 times less sugar than banana.
- Arugula has 5.2 times less carbohydrates than banana.
- Arugula has 72% less calories than banana.
- Arugula has more beta-carotene and lutein + zeaxanthin than banana, however, banana 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.
- Banana has more niacin and Vitamin B6, however, arugula contains more folate.
- Banana is a great source of dietary fiber.
USDA sources for nutritional information: Banana (Bananas, raw) and Arugula (Arugula, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Arugula has 72% less calories than banana - arugula has 25 calories per 100 grams and banana has 89 calories.
For macronutrient ratios, banana is much lighter in protein, much heavier in carbs and similar to arugula for fat. Banana has a macronutrient ratio of 5:93:3 and for arugula, 50:50:0 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Banana | Arugula | |
|---|---|---|
| Protein | 5% | 50% |
| Carbohydrates | 93% | 50% |
| Fat | 3% | ~ |
| Alcohol | ~ | ~ |
carbohydrates
Arugula has 5.2 times less carbohydrates than banana - arugula has 3.7g of total carbs per 100 grams and banana has 22.8g of carbohydrates.
dietary fiber
Banana is a great source of dietary fiber and it has 63% more dietary fiber than arugula - arugula has 1.6g of dietary fiber per 100 grams and banana has 2.6g of dietary fiber.
sugar
Arugula has 4.9 times less sugar than banana - arugula has 2.1g of sugar per 100 grams and banana has 12.2g of sugar.
Protein
protein
Arugula and banana contain similar amounts of protein - arugula has 2.6g of protein per 100 grams and banana has 1.1g of protein.
Fat
saturated fat
Both arugula and banana are low in saturated fat - arugula has 0.09g of saturated fat per 100 grams and banana has 0.11g of saturated fat.
Vitamins
Vitamin C
Arugula is a great source of Vitamin C and it has 72% more Vitamin C than banana - arugula has 15mg of Vitamin C per 100 grams and banana has 8.7mg of Vitamin C.
Vitamin A
Arugula is a great source of Vitamin A and it has 38 times more Vitamin A than banana - arugula has 119ug of Vitamin A per 100 grams and banana has 3ug of Vitamin A.
Vitamin E
Arugula and banana contain similar amounts of Vitamin E - arugula has 0.43mg of Vitamin E per 100 grams and banana has 0.1mg of Vitamin E.
Vitamin K
Arugula is a great source of Vitamin K and it has 216 times more Vitamin K than banana - arugula has 108.6ug of Vitamin K per 100 grams and banana has 0.5ug of Vitamin K.
The B Vitamins
Banana has more niacin and Vitamin B6, however, arugula contains more folate. Both banana and arugula contain significant amounts of thiamin, riboflavin and pantothenic acid.
| Banana | Arugula | |
|---|---|---|
| Thiamin | 0.031 MG | 0.044 MG |
| Riboflavin | 0.073 MG | 0.086 MG |
| Niacin | 0.665 MG | 0.305 MG |
| Pantothenic acid | 0.334 MG | 0.437 MG |
| Vitamin B6 | 0.367 MG | 0.073 MG |
| Folate | 20 UG | 97 UG |
Minerals
calcium
Arugula is an excellent source of calcium and it has 31 times more calcium than banana - arugula has 160mg of calcium per 100 grams and banana has 5mg of calcium.
iron
Arugula has 462% more iron than banana - arugula has 1.5mg of iron per 100 grams and banana has 0.26mg of iron.
potassium
Both arugula and banana are high in potassium. Arugula is very similar to banana for potassium - arugula has 369mg of potassium per 100 grams and banana has 358mg 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,
| Banana | Arugula | |
|---|---|---|
| kaempferol | 0.11 mg | 34.89 mg |
| myricetin | 0.01 mg | ~ |
| Quercetin | 0.06 mg | 7.92 mg |
| isorhamnetin | ~ | 4.3 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 banana per 100 grams, however, banana contains more alpha-carotene than arugula per 100 grams.
| Banana | Arugula | |
|---|---|---|
| beta-carotene | 26 UG | 1424 UG |
| alpha-carotene | 25 UG | ~ |
| lutein + zeaxanthin | 22 UG | 3555 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, arugula has more alpha linoleic acid (ALA) than banana per 100 grams.
| Banana | Arugula | |
|---|---|---|
| alpha linoleic acid | 0.027 G | 0.17 G |
| Total | 0.027 G | 0.17 G |
omega 6s
Comparing omega-6 fatty acids, arugula has more linoleic acid than banana per 100 grams.
| Banana | Arugula | |
|---|---|---|
| linoleic acid | 0.046 G | 0.13 G |
| other omega 6 | ~ | 0.002 G |
| Total | 0.046 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.
Banana 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 banana contain more calories in 100 grams?Arugula has 70% less calories than banana - arugula has 25 calories in 100g and banana has 89 calories.
Is arugula or banana better for protein?
Arugula and banana contain similar amounts of protein - arugula has 2.6g of protein per 100 grams and banana has 1.1g of protein.
Does arugula or banana have more carbohydrates?
By weight, arugula has 5.2 times fewer carbohydrates than banana - arugula has 3.7g of carbs for 100g and banana has 22.8g of carbohydrates.
Does arugula or banana contain more calcium?
Arugula is a rich source of calcium and it has 31 times more calcium than banana - arugula has 160mg of calcium in 100 grams and banana has 5mg of calcium.
Does arugula or banana contain more potassium?
Both arugula and banana are high in potassium. Arugula is very similar to banana for potassium - arugula has 369mg of potassium in 100 grams and banana has 358mg of potassium.