Chicken Breast vs. Arugula
Nutrition comparison of Cooked Chicken Breast and Arugula
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
cooked
chicken breast
versus
arugula
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in chicken breast and arugula:
- Both arugula and chicken breast are high in potassium.
- Arugula has signficantly more dietary fiber than chicken breast.
- Arugula is a great source of Vitamin A, Vitamin C and Vitamin K.
- Arugula is an excellent source of calcium.
- Chicken breast has more niacin, pantothenic acid, Vitamin B6 and Vitamin B12, however, arugula contains more folate.
- Chicken breast is an excellent source of protein.
USDA sources for nutritional information: Chicken Breast (Chicken, broilers or fryers, breast, meat only, cooked, roasted) and Arugula (Arugula, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Chicken breast is high in calories and arugula has 85% less calories than chicken breast - arugula has 25 calories per 100 grams and chicken breast has 165 calories.
For macronutrient ratios, chicken breast is much heavier in protein, much lighter in carbs and much heavier in fat compared to arugula per calorie. Chicken breast has a macronutrient ratio of 79:0:21 and for arugula, 50:50:0 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Chicken Breast | Arugula | |
|---|---|---|
| Protein | 79% | 50% |
| Carbohydrates | ~ | 50% |
| Fat | 21% | ~ |
| Alcohol | ~ | ~ |
carbohydrates
Both arugula and chicken breast are low in carbohydrates - arugula has 3.7g of total carbs per 100 grams and chicken breast does not contain significant amounts.
dietary fiber
Arugula has signficantly more dietary fiber than chicken breast - arugula has 1.6g of dietary fiber per 100 grams and chicken breast does not contain significant amounts.
sugar
Chicken breast has less sugar than arugula - arugula has 2.1g of sugar per 100 grams and chicken breast does not contain significant amounts.
Protein
protein
Chicken breast is an excellent source of protein and it has 11 times more protein than arugula - arugula has 2.6g of protein per 100 grams and chicken breast has 31g of protein.
Fat
saturated fat
Arugula and chicken breast contain similar amounts of saturated fat - arugula has 0.09g of saturated fat per 100 grams and chicken breast has 1g of saturated fat.
cholesterol
Arugula has less cholesterol than chicken breast - chicken breast has 85mg of cholesterol per 100 grams and arugula does not contain significant amounts.
Vitamins
Vitamin C
Arugula is a great source of Vitamin C and it has more Vitamin C than chicken breast - arugula has 15mg of Vitamin C per 100 grams and chicken breast does not contain significant amounts.
Vitamin A
Arugula is a great source of Vitamin A and it has 18 times more Vitamin A than chicken breast - arugula has 119ug of Vitamin A per 100 grams and chicken breast has 6ug of Vitamin A.
Vitamin D
Chicken breast has more Vitamin D than arugula - chicken breast has 5iu of Vitamin D per 100 grams and arugula does not contain significant amounts.
Vitamin E
Arugula and chicken breast contain similar amounts of Vitamin E - arugula has 0.43mg of Vitamin E per 100 grams and chicken breast has 0.27mg of Vitamin E.
Vitamin K
Arugula is a great source of Vitamin K and it has 361 times more Vitamin K than chicken breast - arugula has 108.6ug of Vitamin K per 100 grams and chicken breast has 0.3ug of Vitamin K.
The B Vitamins
Chicken breast has more niacin, pantothenic acid, Vitamin B6 and Vitamin B12, however, arugula contains more folate. Both chicken breast and arugula contain significant amounts of thiamin and riboflavin.
| Chicken Breast | Arugula | |
|---|---|---|
| Thiamin | 0.07 MG | 0.044 MG |
| Riboflavin | 0.114 MG | 0.086 MG |
| Niacin | 13.712 MG | 0.305 MG |
| Pantothenic acid | 0.965 MG | 0.437 MG |
| Vitamin B6 | 0.6 MG | 0.073 MG |
| Folate | 4 UG | 97 UG |
| Vitamin B12 | 0.34 UG | ~ |
Minerals
calcium
Arugula is an excellent source of calcium and it has 967% more calcium than chicken breast - arugula has 160mg of calcium per 100 grams and chicken breast has 15mg of calcium.
iron
Arugula has 40% more iron than chicken breast - arugula has 1.5mg of iron per 100 grams and chicken breast has 1mg of iron.
potassium
Both arugula and chicken breast are high in potassium. Arugula has 44% more potassium than chicken breast - arugula has 369mg of potassium per 100 grams and chicken breast has 256mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, arugula has more alpha linoleic acid (ALA) than chicken breast per 100 grams, however, chicken breast contains more dha than arugula per 100 grams.
| Chicken Breast | Arugula | |
|---|---|---|
| alpha linoleic acid | 0.03 G | 0.17 G |
| DHA | 0.02 G | ~ |
| EPA | 0.01 G | ~ |
| DPA | 0.01 G | ~ |
| Total | 0.07 G | 0.17 G |
omega 6s
Comparing omega-6 fatty acids, chicken breast has more linoleic acid than arugula per 100 grams.
| Chicken Breast | Arugula | |
|---|---|---|
| linoleic acid | 0.59 G | 0.13 G |
| other omega 6 | 0.06 G | 0.002 G |
| Total | 0.65 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: Chicken Breast (Chicken, broilers or fryers, breast, meat only, cooked, roasted) and Arugula (Arugula, raw) .
Cooked Chicken Breast 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 chicken breast contain more calories in 100 grams?Chicken breast is high in calories and arugula has 90% less calories than chicken breast - arugula has 25 calories in 100g and chicken breast has 165 calories.
Is arugula or chicken breast better for protein?
Chicken breast is a fantastic source of protein and it has 11 times more protein than arugula - arugula has 2.6g of protein per 100 grams and chicken breast has 31g of protein.
Does arugula or chicken breast have more carbohydrates?
By weight, both arugula and chicken breast are low in carbohydrates - arugula has 3.7g of carbs for 100g and chicken breast has no carbs..
Does arugula or chicken breast contain more calcium?
Arugula is a rich source of calcium and it has 970% more calcium than chicken breast - arugula has 160mg of calcium in 100 grams and chicken breast has 15mg of calcium.
Does arugula or chicken breast contain more potassium?
Both arugula and chicken breast are high in potassium. Arugula has 40% more potassium than chicken breast - arugula has 369mg of potassium in 100 grams and chicken breast has 256mg of potassium.