Arugula vs. Broccoli
Nutrition comparison of Arugula and Broccoli
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
arugula
versus
broccoli
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in arugula and broccoli:
- Both arugula and broccoli are high in Vitamin C, Vitamin K, calcium and potassium.
- Arugula has more beta-carotene and lutein + zeaxanthin than broccoli, however, broccoli contains more alpha-carotene than arugula.
- Arugula is a great source of Vitamin A.
- Broccoli has more niacin and Vitamin B6.
- Broccoli is a great source of dietary fiber.
USDA sources for nutritional information: Arugula (Arugula, raw) and Broccoli (Broccoli, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Arugula and broccoli contain similar amounts of calories - arugula has 25 calories per 100 grams and broccoli has 34 calories.
For macronutrient ratios, arugula is much heavier in protein, lighter in carbs and lighter in fat compared to broccoli per calorie. Arugula has a macronutrient ratio of 50:50:0 and for broccoli, 28:65:7 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Arugula | Broccoli | |
|---|---|---|
| Protein | 50% | 28% |
| Carbohydrates | 50% | 65% |
| Fat | ~ | 7% |
| Alcohol | ~ | ~ |
carbohydrates
Arugula and broccoli contain similar amounts of carbs - arugula has 3.7g of total carbs per 100 grams and broccoli has 6.6g of carbohydrates.
dietary fiber
Broccoli 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 broccoli has 2.6g of dietary fiber.
sugar
Arugula and broccoli contain similar amounts of sugar - arugula has 2.1g of sugar per 100 grams and broccoli has 1.7g of sugar.
Protein
protein
Arugula and broccoli contain similar amounts of protein - arugula has 2.6g of protein per 100 grams and broccoli has 2.8g of protein.
Fat
saturated fat
Both arugula and broccoli are low in saturated fat - arugula has 0.09g of saturated fat per 100 grams and broccoli has 0.11g of saturated fat.
Vitamins
Vitamin C
Both arugula and broccoli are high in Vitamin C. Broccoli has 495% more Vitamin C than arugula - arugula has 15mg of Vitamin C per 100 grams and broccoli has 89.2mg of Vitamin C.
Vitamin A
Arugula is a great source of Vitamin A and it has 284% more Vitamin A than broccoli - arugula has 119ug of Vitamin A per 100 grams and broccoli has 31ug of Vitamin A.
Vitamin E
Arugula and broccoli contain similar amounts of Vitamin E - arugula has 0.43mg of Vitamin E per 100 grams and broccoli has 0.78mg of Vitamin E.
Vitamin K
Both arugula and broccoli are high in Vitamin K. Arugula has a little more Vitamin K (7%) than broccoli by weight - arugula has 108.6ug of Vitamin K per 100 grams and broccoli has 101.6ug of Vitamin K.
The B Vitamins
Broccoli has more niacin and Vitamin B6. Both arugula and broccoli contain significant amounts of thiamin, riboflavin, pantothenic acid and folate.
| Arugula | Broccoli | |
|---|---|---|
| Thiamin | 0.044 MG | 0.071 MG |
| Riboflavin | 0.086 MG | 0.117 MG |
| Niacin | 0.305 MG | 0.639 MG |
| Pantothenic acid | 0.437 MG | 0.573 MG |
| Vitamin B6 | 0.073 MG | 0.175 MG |
| Folate | 97 UG | 63 UG |
Minerals
calcium
Both arugula and broccoli are high in calcium. Arugula has 240% more calcium than broccoli - arugula has 160mg of calcium per 100 grams and broccoli has 47mg of calcium.
iron
Arugula has 100% more iron than broccoli - arugula has 1.5mg of iron per 100 grams and broccoli has 0.73mg of iron.
potassium
Both arugula and broccoli are high in potassium. Arugula has 17% more potassium than broccoli - arugula has 369mg of potassium per 100 grams and broccoli has 316mg 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 broccoli per 100 grams, however, broccoli contains more luteolin than arugula per 100 grams.
| Arugula | Broccoli | |
|---|---|---|
| isorhamnetin | 4.3 mg | ~ |
| kaempferol | 34.89 mg | 7.84 mg |
| Quercetin | 7.92 mg | 3.26 mg |
| luteolin | ~ | 0.8 mg |
| myricetin | ~ | 0.06 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 broccoli per 100 grams, however, broccoli contains more alpha-carotene than arugula per 100 grams.
| Arugula | Broccoli | |
|---|---|---|
| beta-carotene | 1424 UG | 361 UG |
| lutein + zeaxanthin | 3555 UG | 1403 UG |
| alpha-carotene | ~ | 25 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, arugula has more alpha linoleic acid (ALA) than broccoli per 100 grams.
| Arugula | Broccoli | |
|---|---|---|
| alpha linoleic acid | 0.17 G | 0.0215 G |
| Total | 0.17 G | 0.0215 G |
omega 6s
Comparing omega-6 fatty acids, arugula has more linoleic acid than broccoli per 100 grams.
| Arugula | Broccoli | |
|---|---|---|
| linoleic acid | 0.13 G | 0.049 G |
| other omega 6 | ~ | 0.006 G |
| Total | 0.13 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 (%) |
Broccoli 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 % |
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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 broccoli contain more calories in 100 grams?Arugula and broccoli contain similar amounts of calories - arugula has 25 calories in 100g and broccoli has 34 calories.
Is arugula or broccoli better for protein?
Arugula and broccoli contain similar amounts of protein - arugula has 2.6g of protein per 100 grams and broccoli has 2.8g of protein.
Does arugula or broccoli have more carbohydrates?
By weight, arugula and broccoli contain similar amounts of carbs - arugula has 3.7g of carbs for 100g and broccoli has 6.6g of carbohydrates.
Does arugula or broccoli contain more calcium?
Both arugula and broccoli are high in calcium. Arugula has 240% more calcium than broccoli - arugula has 160mg of calcium in 100 grams and broccoli has 47mg of calcium.
Does arugula or broccoli contain more potassium?
Both arugula and broccoli are high in potassium. Arugula has 20% more potassium than broccoli - arugula has 369mg of potassium in 100 grams and broccoli has 316mg of potassium.