Arugula vs. Cabbage
Nutrition comparison of Arugula and Cabbage
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
arugula
versus
cabbage
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in arugula and cabbage:
- Both arugula and cabbage are high in Vitamin C.
- Arugula has more beta-carotene and lutein + zeaxanthin than cabbage, however, cabbage contains more alpha-carotene than arugula.
- Arugula has more pantothenic acid and folate.
- Arugula is a great source of Vitamin A and Vitamin K.
- Arugula is an excellent source of calcium and potassium.
- Cabbage is a great source of dietary fiber.
USDA sources for nutritional information: Arugula (Arugula, raw) and Cabbage (Cabbage, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Arugula and cabbage contain similar amounts of calories - arugula has 25 calories per 100 grams and cabbage has 25 calories.
For macronutrient ratios, arugula is much heavier in protein, much lighter in carbs and similar to cabbage for fat. Arugula has a macronutrient ratio of 50:50:0 and for cabbage, 18:82:0 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Arugula | Cabbage | |
|---|---|---|
| Protein | 50% | 18% |
| Carbohydrates | 50% | 82% |
| Fat | ~ | ~ |
| Alcohol | ~ | ~ |
carbohydrates
Arugula and cabbage contain similar amounts of carbs - arugula has 3.7g of total carbs per 100 grams and cabbage has 5.8g of carbohydrates.
The carbs in arugula and cabbage are both made of 56% sugar and 44% dietary fiber.
dietary fiber
Cabbage is a great source of dietary fiber and it has 56% more dietary fiber than arugula - arugula has 1.6g of dietary fiber per 100 grams and cabbage has 2.5g of dietary fiber.
sugar
Arugula and cabbage contain similar amounts of sugar - arugula has 2.1g of sugar per 100 grams and cabbage has 3.2g of sugar.
Protein
protein
Arugula and cabbage contain similar amounts of protein - arugula has 2.6g of protein per 100 grams and cabbage has 1.3g of protein.
Fat
saturated fat
Both arugula and cabbage are low in saturated fat - arugula has 0.09g of saturated fat per 100 grams and cabbage has 0.03g of saturated fat.
Vitamins
Vitamin C
Both arugula and cabbage are high in Vitamin C. Cabbage has 144% more Vitamin C than arugula - arugula has 15mg of Vitamin C per 100 grams and cabbage has 36.6mg of Vitamin C.
Vitamin A
Arugula is a great source of Vitamin A and it has 22 times more Vitamin A than cabbage - arugula has 119ug of Vitamin A per 100 grams and cabbage has 5ug of Vitamin A.
Vitamin E
Arugula and cabbage contain similar amounts of Vitamin E - arugula has 0.43mg of Vitamin E per 100 grams and cabbage has 0.15mg of Vitamin E.
Vitamin K
Arugula is a great source of Vitamin K and it has 43% more Vitamin K than cabbage - arugula has 108.6ug of Vitamin K per 100 grams and cabbage has 76ug of Vitamin K.
The B Vitamins
Arugula has more pantothenic acid and folate. Both arugula and cabbage contain significant amounts of thiamin, riboflavin, niacin and Vitamin B6.
| Arugula | Cabbage | |
|---|---|---|
| Thiamin | 0.044 MG | 0.061 MG |
| Riboflavin | 0.086 MG | 0.04 MG |
| Niacin | 0.305 MG | 0.234 MG |
| Pantothenic acid | 0.437 MG | 0.212 MG |
| Vitamin B6 | 0.073 MG | 0.124 MG |
| Folate | 97 UG | 43 UG |
Minerals
calcium
Arugula is an excellent source of calcium and it has 300% more calcium than cabbage - arugula has 160mg of calcium per 100 grams and cabbage has 40mg of calcium.
iron
Arugula has 211% more iron than cabbage - arugula has 1.5mg of iron per 100 grams and cabbage has 0.47mg of iron.
potassium
Arugula is an excellent source of potassium and it has 117% more potassium than cabbage - arugula has 369mg of potassium per 100 grams and cabbage has 170mg 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 | Cabbage | |
|---|---|---|
| isorhamnetin | 4.3 mg | ~ |
| kaempferol | 34.89 mg | 0.18 mg |
| Quercetin | 7.92 mg | 0.28 mg |
| apigenin | ~ | 0.08 mg |
| luteolin | ~ | 0.1 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 cabbage per 100 grams, however, cabbage contains more alpha-carotene than arugula per 100 grams.
| Arugula | Cabbage | |
|---|---|---|
| beta-carotene | 1424 UG | 42 UG |
| lutein + zeaxanthin | 3555 UG | 30 UG |
| alpha-carotene | ~ | 33 UG |
Omega-3 and Omega-6
omega 6s
Comparing omega-6 fatty acids, arugula has more linoleic acid than cabbage per 100 grams.
| Arugula | Cabbage | |
|---|---|---|
| linoleic acid | 0.13 G | 0.017 G |
| other omega 6 | 0.002 G | ~ |
| Total | 0.132 G | 0.017 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 (%) |
Cabbage 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 cabbage contain more calories in 100 grams?Arugula and cabbage contain similar amounts of calories - arugula has 25 calories in 100g and cabbage has 25 calories.
Is arugula or cabbage better for protein?
Arugula and cabbage contain similar amounts of protein - arugula has 2.6g of protein per 100 grams and cabbage has 1.3g of protein.
Does arugula or cabbage have more carbohydrates?
By weight, arugula and cabbage contain similar amounts of carbs - arugula has 3.7g of carbs for 100g and cabbage has 5.8g of carbohydrates. the carbs in arugula and cabbage are both made of 60% sugar and 40% dietary fiber.
Does arugula or cabbage contain more calcium?
Arugula is a rich source of calcium and it has 300% more calcium than cabbage - arugula has 160mg of calcium in 100 grams and cabbage has 40mg of calcium.
Does arugula or cabbage contain more potassium?
Arugula is a rich source of potassium and it has 120% more potassium than cabbage - arugula has 369mg of potassium in 100 grams and cabbage has 170mg of potassium.