Arugula vs. Brussels Sprouts
Nutrition comparison of Arugula and Brussels Sprouts
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
arugula
versus
brussels sprouts
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in arugula and brussels sprouts:
- Both arugula and brussels sprouts are high in Vitamin C, Vitamin K, calcium and potassium.
- Arugula is a great source of Vitamin A.
- Brussels sprout has more thiamin, niacin and Vitamin B6.
- Brussels sprout is an excellent source of dietary fiber.
USDA sources for nutritional information: Arugula (Arugula, raw) and Brussels Sprouts (Brussels sprouts, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Arugula and brussels sprouts contain similar amounts of calories - arugula has 25 calories per 100 grams and brussels sprout has 43 calories.
For macronutrient ratios, arugula is much heavier in protein, lighter in carbs and lighter in fat compared to brussels sprouts per calorie. Arugula has a macronutrient ratio of 50:50:0 and for brussels sprouts, 26:68:6 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Arugula | Brussels Sprouts | |
|---|---|---|
| Protein | 50% | 26% |
| Carbohydrates | 50% | 68% |
| Fat | ~ | 6% |
| Alcohol | ~ | ~ |
carbohydrates
Arugula and brussels sprouts contain similar amounts of carbs - arugula has 3.7g of total carbs per 100 grams and brussels sprout has 9g of carbohydrates.
dietary fiber
Brussels sprout is an excellent source of dietary fiber and it has 138% more dietary fiber than arugula - arugula has 1.6g of dietary fiber per 100 grams and brussels sprout has 3.8g of dietary fiber.
sugar
Arugula and brussels sprouts contain similar amounts of sugar - arugula has 2.1g of sugar per 100 grams and brussels sprout has 2.2g of sugar.
Protein
protein
Arugula and brussels sprouts contain similar amounts of protein - arugula has 2.6g of protein per 100 grams and brussels sprout has 3.4g of protein.
Fat
saturated fat
Both arugula and brussels sprouts are low in saturated fat - arugula has 0.09g of saturated fat per 100 grams and brussels sprout has 0.06g of saturated fat.
Vitamins
Vitamin C
Both arugula and brussels sprouts are high in Vitamin C. Brussels sprout has 467% more Vitamin C than arugula - arugula has 15mg of Vitamin C per 100 grams and brussels sprout has 85mg of Vitamin C.
Vitamin A
Arugula is a great source of Vitamin A and it has 213% more Vitamin A than brussels sprout - arugula has 119ug of Vitamin A per 100 grams and brussels sprout has 38ug of Vitamin A.
Vitamin E
Arugula and brussels sprouts contain similar amounts of Vitamin E - arugula has 0.43mg of Vitamin E per 100 grams and brussels sprout has 0.88mg of Vitamin E.
Vitamin K
Both arugula and brussels sprouts are high in Vitamin K. Brussels sprout has 63% more Vitamin K than arugula - arugula has 108.6ug of Vitamin K per 100 grams and brussels sprout has 177ug of Vitamin K.
The B Vitamins
Brussels sprout has more thiamin, niacin and Vitamin B6. Both arugula and brussels sprouts contain significant amounts of riboflavin, pantothenic acid and folate.
| Arugula | Brussels Sprouts | |
|---|---|---|
| Thiamin | 0.044 MG | 0.139 MG |
| Riboflavin | 0.086 MG | 0.09 MG |
| Niacin | 0.305 MG | 0.745 MG |
| Pantothenic acid | 0.437 MG | 0.309 MG |
| Vitamin B6 | 0.073 MG | 0.219 MG |
| Folate | 97 UG | 61 UG |
Minerals
calcium
Both arugula and brussels sprouts are high in calcium. Arugula has 281% more calcium than brussels sprout - arugula has 160mg of calcium per 100 grams and brussels sprout has 42mg of calcium.
iron
Arugula and brussels sprouts contain similar amounts of iron - arugula has 1.5mg of iron per 100 grams and brussels sprout has 1.4mg of iron.
potassium
Both arugula and brussels sprouts are high in potassium. Arugula is very similar to arugula for potassium - arugula has 369mg of potassium per 100 grams and brussels sprout has 389mg 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 brussels sprout per 100 grams, however, brussels sprout contains more luteolin than arugula per 100 grams.
| Arugula | Brussels Sprouts | |
|---|---|---|
| isorhamnetin | 4.3 mg | ~ |
| kaempferol | 34.89 mg | 0.86 mg |
| Quercetin | 7.92 mg | 1.92 mg |
| luteolin | ~ | 0.33 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 | Brussels Sprouts | |
|---|---|---|
| beta-carotene | 1424 UG | 450 UG |
| lutein + zeaxanthin | 3555 UG | 1590 UG |
| alpha-carotene | ~ | 6 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, both arugula and brussels sprouts contain significant amounts of alpha linoleic acid (ALA).
| Arugula | Brussels Sprouts | |
|---|---|---|
| alpha linoleic acid | 0.17 G | 0.099 G |
| Total | 0.17 G | 0.099 G |
omega 6s
Comparing omega-6 fatty acids, arugula has more linoleic acid than brussels sprout per 100 grams.
| Arugula | Brussels Sprouts | |
|---|---|---|
| linoleic acid | 0.13 G | 0.045 G |
| other omega 6 | 0.002 G | 0.001 G |
| Total | 0.132 G | 0.046 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: Arugula (Arugula, raw) and Brussels Sprouts (Brussels sprouts, raw) .
Arugula g
()
|
Daily Values (%) |
Brussels Sprouts g
()
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|---|---|---|---|---|---|---|---|
| KCAL % |
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5% | calories | 5% |
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KCAL % | |
| G % |
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5% | carbohydrates | 5% |
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G % | |
| G % |
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5% | dietary fiber | 5% |
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G % | |
| G | 5% | sugar | 5% | G | |||
| G % |
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5% | total fat | 5% |
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G % | |
| G % |
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5% | saturated fat | 5% |
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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 % |
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5% | sodium | 5% |
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MG % | |
| 5% | Vitamins and Minerals | 5% | |||||
| UG % |
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5% | Vitamin A | 5% |
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UG % | |
| MG % |
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5% | Vitamin C | 5% |
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MG % | |
| IU % |
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5% | Vitamin D | 5% |
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IU % | |
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5% | calcium | 5% |
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MG % | |
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5% | iron | 5% |
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MG % | |
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5% | magnesium | 5% |
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MG % | |
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5% | potassium | 5% |
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MG % | |
| MG % |
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5% | thiamin (Vit B1) | 5% |
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MG % | |
| MG % |
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5% | riboflavin (Vit B2) | 5% |
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MG % | |
| MG % |
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5% | niacin (Vit B3) | 5% |
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MG % | |
| MG % |
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5% | Vitamin B6 | 5% |
|
MG % | |
| MG % |
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5% | pantothenic acid (Vit B5) | 5% |
|
MG % | |
| UG % |
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5% | folate (Vit B9) | 5% |
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| UG % |
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5% | Vitamin B12 | 5% |
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UG % | |
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5% | Vitamin E | 5% |
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MG % | |
| UG % |
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5% | Vitamin K | 5% |
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| G % |
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5% | protein | 5% |
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G % | |
| UG % |
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5% | biotin (Vit B7) | 5% |
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UG % | |
| MG % |
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5% | choline | 5% |
|
MG % | |
| MG % |
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5% | chlorine | 5% |
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MG % | |
| UG % |
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5% | chromium | 5% |
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UG % | |
| MG % |
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5% | copper | 5% |
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MG % | |
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5% | fluoride | 5% |
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UG % | |
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5% | iodine | 5% |
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| MG % |
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5% | manganese | 5% |
|
MG % | |
| UG % |
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5% | molybdenum | 5% |
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5% | phosphorus | 5% |
|
MG % | |
| UG % |
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5% | selenium | 5% |
|
UG % | |
| MG % |
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5% | zinc | 5% |
|
MG % | |
| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | G | |||
FAQ
Does arugula or brussels sprouts contain more calories in 100 grams?Arugula and brussels sprouts contain similar amounts of calories - arugula has 25 calories in 100g and brussels sprout has 43 calories.
Is arugula or brussels sprouts better for protein?
Arugula and brussels sprouts contain similar amounts of protein - arugula has 2.6g of protein per 100 grams and brussels sprout has 3.4g of protein.
Does arugula or brussels sprouts have more carbohydrates?
By weight, arugula and brussels sprouts contain similar amounts of carbs - arugula has 3.7g of carbs for 100g and brussels sprout has 9g of carbohydrates.
Does arugula or brussels sprouts contain more calcium?
Both arugula and brussels sprouts are high in calcium. Arugula has 280% more calcium than brussels sprout - arugula has 160mg of calcium in 100 grams and brussels sprout has 42mg of calcium.
Does arugula or brussels sprouts contain more potassium?
Both arugula and brussels sprouts are high in potassium. Arugula is very similar to arugula for potassium - arugula has 369mg of potassium in 100 grams and brussels sprout has 389mg of potassium.