Arugula vs. Edamame
Nutrition comparison of Arugula and Edamame
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
arugula
versus
edamame
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in arugula and edamame:
- Both edamame and arugula are high in calcium and potassium.
- Arugula is a great source of Vitamin A, Vitamin C and Vitamin K.
- Edamame has more thiamin, niacin and folate.
- Edamame is a great source of iron and protein.
- Edamame is an excellent source of dietary fiber.
USDA sources for nutritional information: Arugula (Arugula, raw) and Edamame (Edamame, frozen, prepared) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Edamame is high in calories and arugula has 79% less calories than edamame - edamame has 121 calories per 100 grams and arugula has 25 calories.
For macronutrient ratios, arugula is heavier in protein, much heavier in carbs and much lighter in fat compared to edamame per calorie. Arugula has a macronutrient ratio of 50:50:0 and for edamame, 37:27:36 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Arugula | Edamame | |
|---|---|---|
| Protein | 50% | 37% |
| Carbohydrates | 50% | 27% |
| Fat | ~ | 36% |
| Alcohol | ~ | ~ |
carbohydrates
Edamame and arugula contain similar amounts of carbs - edamame has 8.9g of total carbs per 100 grams and arugula has 3.7g of carbohydrates.
The carbs in edamame are made of 58% dietary fiber, 25% sugar and 17% starch, whereas the carbs in arugula comprise of 56% sugar and 44% dietary fiber.
dietary fiber
Edamame is an excellent source of dietary fiber and it has 225% more dietary fiber than arugula - edamame has 5.2g of dietary fiber per 100 grams and arugula has 1.6g of dietary fiber.
sugar
Edamame and arugula contain similar amounts of sugar - edamame has 2.2g of sugar per 100 grams and arugula has 2.1g of sugar.
Protein
protein
Edamame is a great source of protein and it has 362% more protein than arugula - edamame has 11.9g of protein per 100 grams and arugula has 2.6g of protein.
Fat
saturated fat
Both edamame and arugula are low in saturated fat - edamame has 0.62g of saturated fat per 100 grams and arugula has 0.09g of saturated fat.
trans fat
Both edamame and arugula are low in trans fat - edamame has 0.01g of trans fat per 100 grams and arugula does not contain significant amounts.
Vitamins
Vitamin C
Arugula is a great source of Vitamin C and it has 146% more Vitamin C than edamame - edamame has 6.1mg of Vitamin C per 100 grams and arugula has 15mg of Vitamin C.
Vitamin A
Arugula is a great source of Vitamin A and it has 693% more Vitamin A than edamame - edamame has 15ug of Vitamin A per 100 grams and arugula has 119ug of Vitamin A.
Vitamin E
Edamame and arugula contain similar amounts of Vitamin E - edamame has 0.68mg of Vitamin E per 100 grams and arugula has 0.43mg of Vitamin E.
Vitamin K
Arugula is a great source of Vitamin K and it has 307% more Vitamin K than edamame - edamame has 26.7ug of Vitamin K per 100 grams and arugula has 108.6ug of Vitamin K.
The B Vitamins
Edamame has more thiamin, niacin and folate. Both arugula and edamame contain significant amounts of riboflavin, pantothenic acid and Vitamin B6.
| Arugula | Edamame | |
|---|---|---|
| Thiamin | 0.044 MG | 0.2 MG |
| Riboflavin | 0.086 MG | 0.155 MG |
| Niacin | 0.305 MG | 0.915 MG |
| Pantothenic acid | 0.437 MG | 0.395 MG |
| Vitamin B6 | 0.073 MG | 0.1 MG |
| Folate | 97 UG | 311 UG |
Minerals
calcium
Both edamame and arugula are high in calcium. Arugula has 154% more calcium than edamame - edamame has 63mg of calcium per 100 grams and arugula has 160mg of calcium.
iron
Edamame is a great source of iron and it has 55% more iron than arugula - edamame has 2.3mg of iron per 100 grams and arugula has 1.5mg of iron.
potassium
Both edamame and arugula are high in potassium. Edamame has 18% more potassium than arugula - edamame has 436mg 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,
| Arugula | Edamame | |
|---|---|---|
| beta-carotene | 1424 UG | 175 UG |
| lutein + zeaxanthin | 3555 UG | 1619 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, edamame has more alpha linoleic acid (ALA) than arugula per 100 grams.
| Arugula | Edamame | |
|---|---|---|
| alpha linoleic acid | 0.17 G | 0.358 G |
| EPA | ~ | 0.003 G |
| Total | 0.17 G | 0.361 G |
omega 6s
Comparing omega-6 fatty acids, edamame has more linoleic acid than arugula per 100 grams.
| Arugula | Edamame | |
|---|---|---|
| linoleic acid | 0.13 G | 1.792 G |
| other omega 6 | ~ | 0.002 G |
| Total | 0.13 G | 1.794 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 (%) |
Edamame g
()
|
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|---|---|---|---|---|---|---|---|
| KCAL % |
|
5% | calories | 5% |
|
KCAL % | |
| G % |
|
5% | carbohydrates | 5% |
|
G % | |
| G % |
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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 % |
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5% | iron | 5% |
|
MG % | |
| MG % |
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5% | magnesium | 5% |
|
MG % | |
| MG % |
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5% | potassium | 5% |
|
MG % | |
| MG % |
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5% | thiamin (Vit B1) | 5% |
|
MG % | |
| MG % |
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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 % |
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5% | chlorine | 5% |
|
MG % | |
| UG % |
|
5% | chromium | 5% |
|
UG % | |
| MG % |
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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 edamame or arugula contain more calories in 100 grams?Edamame is high in calories and arugula has 80% less calories than edamame - edamame has 121 calories in 100g and arugula has 25 calories.
Is edamame or arugula better for protein?
Edamame is a great source of protein and it has 360% more protein than arugula - edamame has 11.9g of protein per 100 grams and arugula has 2.6g of protein.
Does edamame or arugula have more carbohydrates?
By weight, edamame and arugula contain similar amounts of carbs - edamame has 8.9g of carbs for 100g and arugula has 3.7g of carbohydrates. the carbs in edamame are made of 60% dietary fiber, 30% sugar and 20% starch, whereas the carbs in arugula comprise of 60% sugar and 40% dietary fiber.
Does edamame or arugula contain more calcium?
Both edamame and arugula are high in calcium. Arugula has 150% more calcium than edamame - edamame has 63mg of calcium in 100 grams and arugula has 160mg of calcium.
Does edamame or arugula contain more potassium?
Both edamame and arugula are high in potassium. Edamame has 20% more potassium than arugula - edamame has 436mg of potassium in 100 grams and arugula has 369mg of potassium.