Brown Rice vs. Arugula
Nutrition comparison of Cooked Brown Rice and Arugula
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
cooked
brown rice
versus
arugula
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in brown rice and arugula:
- Arugula has signficantly less carbohydrates than brown rice.
- Arugula is a great source of Vitamin A, Vitamin C and Vitamin K.
- Arugula is an excellent source of calcium and potassium.
- Brown rice has more thiamin and niacin, however, arugula contains more folate.
USDA sources for nutritional information: Brown Rice (Rice, brown, long-grain, cooked (Includes foods for USDA's Food Distribution Program)) and Arugula (Arugula, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Brown rice is high in calories and arugula has 80% less calories than brown rice - arugula has 25 calories per 100 grams and brown rice has 123 calories.
For macronutrient ratios, brown rice is much lighter in protein, much heavier in carbs and heavier in fat compared to arugula per calorie. Brown rice has a macronutrient ratio of 9:84:7 and for arugula, 50:50:0 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Brown Rice | Arugula | |
|---|---|---|
| Protein | 9% | 50% |
| Carbohydrates | 84% | 50% |
| Fat | 7% | ~ |
| Alcohol | ~ | ~ |
carbohydrates
Arugula has signficantly less carbohydrates than brown rice - arugula has 3.7g of total carbs per 100 grams and brown rice has 25.6g of carbohydrates.
dietary fiber
Arugula and brown rice contain similar amounts of dietary fiber - arugula has 1.6g of dietary fiber per 100 grams and brown rice has 1.6g of dietary fiber.
sugar
Arugula and brown rice contain similar amounts of sugar - arugula has 2.1g of sugar per 100 grams and brown rice has 0.24g of sugar.
Protein
protein
Arugula and brown rice contain similar amounts of protein - arugula has 2.6g of protein per 100 grams and brown rice has 2.7g of protein.
Fat
saturated fat
Both arugula and brown rice are low in saturated fat - arugula has 0.09g of saturated fat per 100 grams and brown rice has 0.26g of saturated fat.
Vitamins
Vitamin C
Arugula is a great source of Vitamin C and it has more Vitamin C than brown rice - arugula has 15mg of Vitamin C per 100 grams and brown rice does not contain significant amounts.
Vitamin A
Arugula is a great source of Vitamin A and it has more Vitamin A than brown rice - arugula has 119ug of Vitamin A per 100 grams and brown rice does not contain significant amounts.
Vitamin E
Arugula and brown rice contain similar amounts of Vitamin E - arugula has 0.43mg of Vitamin E per 100 grams and brown rice has 0.17mg of Vitamin E.
Vitamin K
Arugula is a great source of Vitamin K and it has 542 times more Vitamin K than brown rice - arugula has 108.6ug of Vitamin K per 100 grams and brown rice has 0.2ug of Vitamin K.
The B Vitamins
Brown rice has more thiamin and niacin, however, arugula contains more folate. Both brown rice and arugula contain significant amounts of riboflavin, pantothenic acid and Vitamin B6.
| Brown Rice | Arugula | |
|---|---|---|
| Thiamin | 0.178 MG | 0.044 MG |
| Riboflavin | 0.069 MG | 0.086 MG |
| Niacin | 2.561 MG | 0.305 MG |
| Pantothenic acid | 0.38 MG | 0.437 MG |
| Vitamin B6 | 0.123 MG | 0.073 MG |
| Folate | 9 UG | 97 UG |
Minerals
calcium
Arugula is an excellent source of calcium and it has 52 times more calcium than brown rice - arugula has 160mg of calcium per 100 grams and brown rice has 3mg of calcium.
iron
Arugula has 161% more iron than brown rice - arugula has 1.5mg of iron per 100 grams and brown rice has 0.56mg of iron.
potassium
Arugula is an excellent source of potassium and it has 329% more potassium than brown rice - arugula has 369mg of potassium per 100 grams and brown rice has 86mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, arugula has more alpha linoleic acid (ALA) than brown rice per 100 grams.
| Brown Rice | Arugula | |
|---|---|---|
| alpha linoleic acid | 0.011 G | 0.17 G |
| Total | 0.011 G | 0.17 G |
omega 6s
Comparing omega-6 fatty acids, brown rice has more linoleic acid than arugula per 100 grams.
| Brown Rice | Arugula | |
|---|---|---|
| other omega 6 | ~ | 0.002 G |
| linoleic acid | 0.355 G | 0.13 G |
| Total | 0.355 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.
Note: The specific food items compared are: Brown Rice (Rice, brown, long-grain, cooked (Includes foods for USDA's Food Distribution Program)) and Arugula (Arugula, raw) .
Cooked Brown Rice 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 brown rice contain more calories in 100 grams?Brown rice is high in calories and arugula has 80% less calories than brown rice - arugula has 25 calories in 100g and brown rice has 123 calories.
Is arugula or brown rice better for protein?
Arugula and brown rice contain similar amounts of protein - arugula has 2.6g of protein per 100 grams and brown rice has 2.7g of protein.
Does arugula or brown rice have more carbohydrates?
By weight, arugula has signficantly fewer carbohydrates than brown rice - arugula has 3.7g of carbs for 100g and brown rice has 25.6g of carbohydrates.
Does arugula or brown rice contain more calcium?
Arugula is a rich source of calcium and it has 52 times more calcium than brown rice - arugula has 160mg of calcium in 100 grams and brown rice has 3mg of calcium.
Does arugula or brown rice contain more potassium?
Arugula is a rich source of potassium and it has 330% more potassium than brown rice - arugula has 369mg of potassium in 100 grams and brown rice has 86mg of potassium.