Arugula vs. Collard Greens
Nutrition comparison of Arugula and Collard Greens
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
arugula
versus
collard greens
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in arugula and collard greens:
- Both arugula and collard greens are high in Vitamin A, Vitamin C, Vitamin K, calcium and potassium.
- Collard green has more niacin and Vitamin B6.
- Collard green is an excellent source of dietary fiber.
USDA sources for nutritional information: Arugula (Arugula, raw) and Collard Greens (Collards, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Arugula and collard greens contain similar amounts of calories - arugula has 25 calories per 100 grams and collard green has 32 calories.
For macronutrient ratios, arugula is heavier in protein, lighter in carbs and lighter in fat compared to collard greens per calorie. Arugula has a macronutrient ratio of 50:50:0 and for collard greens, 31:56:13 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Arugula | Collard Greens | |
|---|---|---|
| Protein | 50% | 31% |
| Carbohydrates | 50% | 56% |
| Fat | ~ | 13% |
| Alcohol | ~ | ~ |
carbohydrates
Arugula and collard greens contain similar amounts of carbs - arugula has 3.7g of total carbs per 100 grams and collard green has 5.4g of carbohydrates.
The carbs in arugula are made of 56% sugar and 44% dietary fiber, whereas the carbs in collard greens comprise of 90% dietary fiber and 10% sugar.
dietary fiber
Collard green is an excellent source of dietary fiber and it has 150% more dietary fiber than arugula - arugula has 1.6g of dietary fiber per 100 grams and collard green has 4g of dietary fiber.
sugar
Arugula and collard greens contain similar amounts of sugar - arugula has 2.1g of sugar per 100 grams and collard green has 0.46g of sugar.
Protein
protein
Arugula and collard greens contain similar amounts of protein - arugula has 2.6g of protein per 100 grams and collard green has 3g of protein.
Fat
saturated fat
Both arugula and collard greens are low in saturated fat - arugula has 0.09g of saturated fat per 100 grams and collard green has 0.06g of saturated fat.
Vitamins
Vitamin C
Both arugula and collard greens are high in Vitamin C. Collard green has 135% more Vitamin C than arugula - arugula has 15mg of Vitamin C per 100 grams and collard green has 35.3mg of Vitamin C.
Vitamin A
Both arugula and collard greens are high in Vitamin A. Collard green has 111% more Vitamin A than arugula - arugula has 119ug of Vitamin A per 100 grams and collard green has 251ug of Vitamin A.
Vitamin E
Collard green has 426% more Vitamin E than arugula - arugula has 0.43mg of Vitamin E per 100 grams and collard green has 2.3mg of Vitamin E.
Vitamin K
Both arugula and collard greens are high in Vitamin K. Collard green has 302% more Vitamin K than arugula - arugula has 108.6ug of Vitamin K per 100 grams and collard green has 437.1ug of Vitamin K.
The B Vitamins
Collard green has more niacin and Vitamin B6. Both arugula and collard greens contain significant amounts of thiamin, riboflavin, pantothenic acid and folate.
| Arugula | Collard Greens | |
|---|---|---|
| Thiamin | 0.044 MG | 0.054 MG |
| Riboflavin | 0.086 MG | 0.13 MG |
| Niacin | 0.305 MG | 0.742 MG |
| Pantothenic acid | 0.437 MG | 0.267 MG |
| Vitamin B6 | 0.073 MG | 0.165 MG |
| Folate | 97 UG | 129 UG |
Minerals
calcium
Both arugula and collard greens are high in calcium. Collard green has 45% more calcium than arugula - arugula has 160mg of calcium per 100 grams and collard green has 232mg of calcium.
iron
Arugula has 211% more iron than collard green - arugula has 1.5mg of iron per 100 grams and collard green has 0.47mg of iron.
potassium
Both arugula and collard greens are high in potassium. Arugula has 73% more potassium than collard green - arugula has 369mg of potassium per 100 grams and collard green has 213mg 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 | Collard Greens | |
|---|---|---|
| isorhamnetin | 4.3 mg | ~ |
| kaempferol | 34.89 mg | 8.74 mg |
| Quercetin | 7.92 mg | 2.57 mg |
| luteolin | ~ | 0.08 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, both arugula and collard greens contain significant amounts of lutein + zeaxanthin.
| Arugula | Collard Greens | |
|---|---|---|
| beta-carotene | 1424 UG | 2991 UG |
| lutein + zeaxanthin | 3555 UG | 4323 UG |
| alpha-carotene | ~ | 14 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, both arugula and collard greens contain significant amounts of alpha linoleic acid (ALA).
| Arugula | Collard Greens | |
|---|---|---|
| alpha linoleic acid | 0.17 G | 0.108 G |
| Total | 0.17 G | 0.108 G |
omega 6s
Comparing omega-6 fatty acids, both arugula and collard greens contain significant amounts of linoleic acid.
| Arugula | Collard Greens | |
|---|---|---|
| linoleic acid | 0.13 G | 0.082 G |
| other omega 6 | 0.002 G | 0.002 G |
| Total | 0.132 G | 0.084 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 Collard Greens (Collards, raw) .
Arugula g
()
|
Daily Values (%) |
Collard Greens 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% |
|
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 % | |
| MG % |
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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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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 % | |
| UG % |
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5% | Vitamin B12 | 5% |
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UG % | |
| MG % |
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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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UG % | |
| 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% |
|
UG % | |
| MG % |
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5% | copper | 5% |
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MG % | |
| UG % |
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5% | fluoride | 5% |
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5% | iodine | 5% |
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UG % | |
| MG % |
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5% | manganese | 5% |
|
MG % | |
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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 collard greens contain more calories in 100 grams?Arugula and collard greens contain similar amounts of calories - arugula has 25 calories in 100g and collard green has 32 calories.
Is arugula or collard greens better for protein?
Arugula and collard greens contain similar amounts of protein - arugula has 2.6g of protein per 100 grams and collard green has 3g of protein.
Does arugula or collard greens have more carbohydrates?
By weight, arugula and collard greens contain similar amounts of carbs - arugula has 3.7g of carbs for 100g and collard green has 5.4g of carbohydrates. the carbs in arugula are made of 60% sugar and 40% dietary fiber, whereas the carbs in collard greens comprise of 90% dietary fiber and 10% sugar.
Does arugula or collard greens contain more calcium?
Both arugula and collard greens are high in calcium. Collard green has 50% more calcium than arugula - arugula has 160mg of calcium in 100 grams and collard green has 232mg of calcium.
Does arugula or collard greens contain more potassium?
Both arugula and collard greens are high in potassium. Arugula has 70% more potassium than collard green - arugula has 369mg of potassium in 100 grams and collard green has 213mg of potassium.