Egg vs. Arugula
Nutrition comparison of Egg and Arugula
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
egg
versus
arugula
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in egg and arugula:
- Both arugula and egg are high in Vitamin A and calcium.
- Arugula has 35.3 times less saturated fat than egg.
- Arugula has signficantly more dietary fiber than egg.
- Arugula is a great source of Vitamin C and Vitamin K.
- Arugula is an excellent source of potassium.
- Egg has more riboflavin, pantothenic acid, Vitamin B6 and Vitamin B12.
- Egg is a great source of Vitamin D.
- Egg is an excellent source of protein.
USDA sources for nutritional information: Egg (Egg, whole, raw, fresh) and Arugula (Arugula, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Egg is high in calories and arugula has 83% less calories than egg - arugula has 25 calories per 100 grams and egg has 143 calories.
For macronutrient ratios, egg is lighter in protein, much lighter in carbs and much heavier in fat compared to arugula per calorie. Egg has a macronutrient ratio of 36:2:62 and for arugula, 50:50:0 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Egg | Arugula | |
|---|---|---|
| Protein | 36% | 50% |
| Carbohydrates | 2% | 50% |
| Fat | 62% | ~ |
| Alcohol | ~ | ~ |
carbohydrates
Both arugula and egg are low in carbohydrates - arugula has 3.7g of total carbs per 100 grams and egg has 0.72g of carbohydrates.
The carbs in arugula are made of 56% sugar and 44% dietary fiber, whereas the carbs in egg comprise of 100% sugar.
dietary fiber
Arugula has signficantly more dietary fiber than egg - arugula has 1.6g of dietary fiber per 100 grams and egg does not contain significant amounts.
sugar
Arugula and egg contain similar amounts of sugar - arugula has 2.1g of sugar per 100 grams and egg has 0.37g of sugar.
Protein
protein
Egg is an excellent source of protein and it has 387% more protein than arugula - arugula has 2.6g of protein per 100 grams and egg has 12.6g of protein.
Fat
saturated fat
Arugula has 35.3 times less saturated fat than egg - arugula has 0.09g of saturated fat per 100 grams and egg has 3.1g of saturated fat.
trans fat
Both egg and arugula are low in trans fat - egg has 0.04g of trans fat per 100 grams and arugula does not contain significant amounts.
cholesterol
Egg is high in cholesterol and arugula has less cholesterol than egg - egg has 372mg 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 egg - arugula has 15mg of Vitamin C per 100 grams and egg does not contain significant amounts.
Vitamin A
Both arugula and egg are high in Vitamin A. Egg has 34% more Vitamin A than arugula - arugula has 119ug of Vitamin A per 100 grams and egg has 160ug of Vitamin A.
Vitamin D
Egg is a great source of Vitamin D and it has more Vitamin D than arugula - egg has 82iu of Vitamin D per 100 grams and arugula does not contain significant amounts.
Vitamin E
Arugula and egg contain similar amounts of Vitamin E - arugula has 0.43mg of Vitamin E per 100 grams and egg has 1.1mg of Vitamin E.
Vitamin K
Arugula is a great source of Vitamin K and it has 361 times more Vitamin K than egg - arugula has 108.6ug of Vitamin K per 100 grams and egg has 0.3ug of Vitamin K.
The B Vitamins
Egg has more riboflavin, pantothenic acid, Vitamin B6 and Vitamin B12. Both egg and arugula contain significant amounts of thiamin, niacin and folate.
| Egg | Arugula | |
|---|---|---|
| Thiamin | 0.04 MG | 0.044 MG |
| Riboflavin | 0.457 MG | 0.086 MG |
| Niacin | 0.075 MG | 0.305 MG |
| Pantothenic acid | 1.533 MG | 0.437 MG |
| Vitamin B6 | 0.17 MG | 0.073 MG |
| Folate | 47 UG | 97 UG |
| Vitamin B12 | 0.89 UG | ~ |
Minerals
calcium
Both arugula and egg are high in calcium. Arugula has 186% more calcium than egg - arugula has 160mg of calcium per 100 grams and egg has 56mg of calcium.
iron
Arugula and egg contain similar amounts of iron - arugula has 1.5mg of iron per 100 grams and egg has 1.8mg of iron.
potassium
Arugula is an excellent source of potassium and it has 167% more potassium than egg - arugula has 369mg of potassium per 100 grams and egg has 138mg of potassium.
Antioxidants and Phytonutrients
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, arugula has more alpha linoleic acid (ALA) than egg per 100 grams, however, egg contains more dha than arugula per 100 grams.
| Egg | Arugula | |
|---|---|---|
| alpha linoleic acid | 0.048 G | 0.17 G |
| DHA | 0.058 G | ~ |
| DPA | 0.007 G | ~ |
| Total | 0.113 G | 0.17 G |
omega 6s
Comparing omega-6 fatty acids, egg has more linoleic acid than arugula per 100 grams.
| Egg | Arugula | |
|---|---|---|
| other omega 6 | 0.188 G | 0.002 G |
| linoleic acid | 1.555 G | 0.13 G |
| Total | 1.743 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.
Egg 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 egg contain more calories in 100 grams?Egg is high in calories and arugula has 80% less calories than egg - arugula has 25 calories in 100g and egg has 143 calories.
Is arugula or egg better for protein?
Egg is a fantastic source of protein and it has 390% more protein than arugula - arugula has 2.6g of protein per 100 grams and egg has 12.6g of protein.
Does arugula or egg have more carbohydrates?
By weight, both arugula and egg are low in carbohydrates - arugula has 3.7g of carbs for 100g and egg has 0.72g of carbohydrates. the carbs in arugula are made of 60% sugar and 40% dietary fiber, whereas the carbs in egg comprise of 100% sugar.
Does arugula or egg contain more calcium?
Both arugula and egg are high in calcium. Arugula has 190% more calcium than egg - arugula has 160mg of calcium in 100 grams and egg has 56mg of calcium.
Does arugula or egg contain more potassium?
Arugula is a rich source of potassium and it has 170% more potassium than egg - arugula has 369mg of potassium in 100 grams and egg has 138mg of potassium.