Dates vs. Arugula
Nutrition comparison of Dates and Arugula
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
dates
versus
arugula
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in dates and arugula:
- Both dates and arugula are high in calcium and potassium.
- Arugula is a great source of Vitamin A, Vitamin C and Vitamin K.
- Date has more niacin and Vitamin B6, however, arugula contains more folate.
- Date is an excellent source of dietary fiber.
USDA sources for nutritional information: Dates (Dates, medjool) and Arugula (Arugula, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Date is high in calories and arugula has 91% less calories than date - date has 277 calories per 100 grams and arugula has 25 calories.
For macronutrient ratios, dates is much lighter in protein, much heavier in carbs and similar to arugula for fat. Dates has a macronutrient ratio of 2:98:0 and for arugula, 50:50:0 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Dates | Arugula | |
|---|---|---|
| Protein | 2% | 50% |
| Carbohydrates | 98% | 50% |
| Fat | ~ | ~ |
| Alcohol | ~ | ~ |
carbohydrates
Date is high in carbohydrates and arugula has 95% less carbohydrates than date - date has 75g of total carbs per 100 grams and arugula has 3.7g of carbohydrates.
dietary fiber
Date is an excellent source of dietary fiber and it has 319% more dietary fiber than arugula - date has 6.7g of dietary fiber per 100 grams and arugula has 1.6g of dietary fiber.
sugar
Date is high in sugar and arugula has 97% less sugar than date - date has 66.5g of sugar per 100 grams and arugula has 2.1g of sugar.
Protein
protein
Dates and arugula contain similar amounts of protein - date has 1.8g of protein per 100 grams and arugula has 2.6g of protein.
Fat
saturated fat
Both arugula and dates are low in saturated fat - arugula has 0.09g of saturated fat per 100 grams and date does not contain significant amounts.
Vitamins
Vitamin C
Arugula is a great source of Vitamin C and it has more Vitamin C than date - arugula has 15mg of Vitamin C per 100 grams and date does not contain significant amounts.
Vitamin A
Arugula is a great source of Vitamin A and it has 16 times more Vitamin A than date - date has 7ug of Vitamin A per 100 grams and arugula has 119ug of Vitamin A.
Vitamin E
Arugula has more Vitamin E than date - arugula has 0.43mg of Vitamin E per 100 grams and date does not contain significant amounts.
Vitamin K
Arugula is a great source of Vitamin K and it has 39 times more Vitamin K than date - date has 2.7ug of Vitamin K per 100 grams and arugula has 108.6ug of Vitamin K.
The B Vitamins
Date has more niacin and Vitamin B6, however, arugula contains more folate. Both dates and arugula contain significant amounts of thiamin, riboflavin and pantothenic acid.
| Dates | Arugula | |
|---|---|---|
| Thiamin | 0.05 MG | 0.044 MG |
| Riboflavin | 0.06 MG | 0.086 MG |
| Niacin | 1.61 MG | 0.305 MG |
| Pantothenic acid | 0.805 MG | 0.437 MG |
| Vitamin B6 | 0.249 MG | 0.073 MG |
| Folate | 15 UG | 97 UG |
Minerals
calcium
Both dates and arugula are high in calcium. Arugula has 150% more calcium than date - date has 64mg of calcium per 100 grams and arugula has 160mg of calcium.
iron
Arugula has 62% more iron than date - date has 0.9mg of iron per 100 grams and arugula has 1.5mg of iron.
potassium
Both dates and arugula are high in potassium. Date has 89% more potassium than arugula - date has 696mg of potassium per 100 grams and arugula has 369mg of potassium.
Antioxidants and Phytonutrients
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,
| Dates | Arugula | |
|---|---|---|
| beta-carotene | 89 UG | 1424 UG |
| lutein + zeaxanthin | 23 UG | 3555 UG |
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.
Dates 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 dates or arugula contain more calories in 100 grams?Date is high in calories and arugula has 90% less calories than date - date has 277 calories in 100g and arugula has 25 calories.
Is dates or arugula better for protein?
Dates and arugula contain similar amounts of protein - date has 1.8g of protein per 100 grams and arugula has 2.6g of protein.
Does dates or arugula have more carbohydrates?
By weight, date is high in carbohydrates and arugula has 100% fewer carbohydrates than date - date has 75g of carbs for 100g and arugula has 3.7g of carbohydrates.
Does dates or arugula contain more calcium?
Both dates and arugula are high in calcium. Arugula has 150% more calcium than date - date has 64mg of calcium in 100 grams and arugula has 160mg of calcium.
Does dates or arugula contain more potassium?
Both dates and arugula are high in potassium. Date has 90% more potassium than arugula - date has 696mg of potassium in 100 grams and arugula has 369mg of potassium.