Arugula vs. Cauliflower
Nutrition comparison of Arugula and Cauliflower
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
arugula
versus
cauliflower
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in arugula and cauliflower:
- Both arugula and cauliflower are high in Vitamin C and potassium.
- Arugula is a great source of Vitamin A and Vitamin K.
- Arugula is an excellent source of calcium.
- Cauliflower has more Vitamin B6.
USDA sources for nutritional information: Arugula (Arugula, raw) and Cauliflower (Cauliflower, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Arugula and cauliflower contain similar amounts of calories - arugula has 25 calories per 100 grams and cauliflower has 25 calories.
For macronutrient ratios, arugula is much heavier in protein, lighter in carbs and lighter in fat compared to cauliflower per calorie. Arugula has a macronutrient ratio of 50:50:0 and for cauliflower, 26:66:8 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Arugula | Cauliflower | |
|---|---|---|
| Protein | 50% | 26% |
| Carbohydrates | 50% | 66% |
| Fat | ~ | 8% |
| Alcohol | ~ | ~ |
carbohydrates
Both arugula and cauliflower are low in carbohydrates - arugula has 3.7g of total carbs per 100 grams and cauliflower has 5g of carbohydrates.
dietary fiber
Arugula and cauliflower contain similar amounts of dietary fiber - arugula has 1.6g of dietary fiber per 100 grams and cauliflower has 2g of dietary fiber.
sugar
Arugula and cauliflower contain similar amounts of sugar - arugula has 2.1g of sugar per 100 grams and cauliflower has 1.9g of sugar.
Protein
protein
Arugula and cauliflower contain similar amounts of protein - arugula has 2.6g of protein per 100 grams and cauliflower has 1.9g of protein.
Fat
saturated fat
Both arugula and cauliflower are low in saturated fat - arugula has 0.09g of saturated fat per 100 grams and cauliflower has 0.13g of saturated fat.
Vitamins
Vitamin C
Both arugula and cauliflower are high in Vitamin C. Cauliflower has 221% more Vitamin C than arugula - arugula has 15mg of Vitamin C per 100 grams and cauliflower has 48.2mg of Vitamin C.
Vitamin A
Arugula is a great source of Vitamin A and it has more Vitamin A than cauliflower - arugula has 119ug of Vitamin A per 100 grams and cauliflower does not contain significant amounts.
Vitamin E
Arugula and cauliflower contain similar amounts of Vitamin E - arugula has 0.43mg of Vitamin E per 100 grams and cauliflower has 0.08mg of Vitamin E.
Vitamin K
Arugula is a great source of Vitamin K and it has 601% more Vitamin K than cauliflower - arugula has 108.6ug of Vitamin K per 100 grams and cauliflower has 15.5ug of Vitamin K.
The B Vitamins
Cauliflower has more Vitamin B6. Both arugula and cauliflower contain significant amounts of thiamin, riboflavin, niacin, pantothenic acid and folate.
| Arugula | Cauliflower | |
|---|---|---|
| Thiamin | 0.044 MG | 0.05 MG |
| Riboflavin | 0.086 MG | 0.06 MG |
| Niacin | 0.305 MG | 0.507 MG |
| Pantothenic acid | 0.437 MG | 0.667 MG |
| Vitamin B6 | 0.073 MG | 0.184 MG |
| Folate | 97 UG | 57 UG |
Minerals
calcium
Arugula is an excellent source of calcium and it has 627% more calcium than cauliflower - arugula has 160mg of calcium per 100 grams and cauliflower has 22mg of calcium.
iron
Arugula has 248% more iron than cauliflower - arugula has 1.5mg of iron per 100 grams and cauliflower has 0.42mg of iron.
potassium
Both arugula and cauliflower are high in potassium. Arugula has 23% more potassium than cauliflower - arugula has 369mg of potassium per 100 grams and cauliflower has 299mg 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 | Cauliflower | |
|---|---|---|
| isorhamnetin | 4.3 mg | ~ |
| kaempferol | 34.89 mg | 0.36 mg |
| Quercetin | 7.92 mg | 0.54 mg |
| apigenin | ~ | 0.03 mg |
| luteolin | ~ | 0.09 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 | Cauliflower | |
|---|---|---|
| beta-carotene | 1424 UG | ~ |
| lutein + zeaxanthin | 3555 UG | 1 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, arugula has more alpha linoleic acid (ALA) than cauliflower per 100 grams.
| Arugula | Cauliflower | |
|---|---|---|
| alpha linoleic acid | 0.17 G | 0.015 G |
| Total | 0.17 G | 0.015 G |
omega 6s
Comparing omega-6 fatty acids, arugula has more linoleic acid than cauliflower per 100 grams.
| Arugula | Cauliflower | |
|---|---|---|
| linoleic acid | 0.13 G | 0.016 G |
| other omega 6 | ~ | 0.003 G |
| Total | 0.13 G | 0.019 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 Cauliflower (Cauliflower, raw) .
Arugula g
()
|
Daily Values (%) |
Cauliflower 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 cauliflower contain more calories in 100 grams?Arugula and cauliflower contain similar amounts of calories - arugula has 25 calories in 100g and cauliflower has 25 calories.
Is arugula or cauliflower better for protein?
Arugula and cauliflower contain similar amounts of protein - arugula has 2.6g of protein per 100 grams and cauliflower has 1.9g of protein.
Does arugula or cauliflower have more carbohydrates?
By weight, both arugula and cauliflower are low in carbohydrates - arugula has 3.7g of carbs for 100g and cauliflower has 5g of carbohydrates.
Does arugula or cauliflower contain more calcium?
Arugula is a rich source of calcium and it has 630% more calcium than cauliflower - arugula has 160mg of calcium in 100 grams and cauliflower has 22mg of calcium.
Does arugula or cauliflower contain more potassium?
Both arugula and cauliflower are high in potassium. Arugula has 20% more potassium than cauliflower - arugula has 369mg of potassium in 100 grams and cauliflower has 299mg of potassium.