Arugula vs. Eggplant
Nutrition comparison of Arugula and Eggplant
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
arugula
versus
eggplant
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in arugula and eggplant:
- Both eggplant and arugula are high in potassium.
- Arugula has more riboflavin and folate, however, eggplant contains more niacin.
- Arugula is a great source of Vitamin A, Vitamin C and Vitamin K.
- Arugula is an excellent source of calcium.
- Eggplant is a great source of dietary fiber.
USDA sources for nutritional information: Arugula (Arugula, raw) and Eggplant (Eggplant, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Eggplant and arugula contain similar amounts of calories - eggplant has 25 calories per 100 grams and arugula has 25 calories.
For macronutrient ratios, arugula is much heavier in protein, much lighter in carbs and lighter in fat compared to eggplant per calorie. Arugula has a macronutrient ratio of 50:50:0 and for eggplant, 14:82:4 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Arugula | Eggplant | |
|---|---|---|
| Protein | 50% | 14% |
| Carbohydrates | 50% | 82% |
| Fat | ~ | 4% |
| Alcohol | ~ | ~ |
carbohydrates
Eggplant and arugula contain similar amounts of carbs - eggplant has 5.9g of total carbs per 100 grams and arugula has 3.7g of carbohydrates.
The carbs in eggplant are made of 54% sugar and 46% dietary fiber, whereas the carbs in arugula comprise of 56% sugar and 44% dietary fiber.
dietary fiber
Eggplant is a great source of dietary fiber and it has 88% more dietary fiber than arugula - eggplant has 3g of dietary fiber per 100 grams and arugula has 1.6g of dietary fiber.
sugar
Eggplant and arugula contain similar amounts of sugar - eggplant has 3.5g of sugar per 100 grams and arugula has 2.1g of sugar.
Protein
protein
Arugula has 163% more protein than eggplant - eggplant has 0.98g of protein per 100 grams and arugula has 2.6g of protein.
Fat
saturated fat
Both eggplant and arugula are low in saturated fat - eggplant has 0.03g of saturated fat per 100 grams and arugula has 0.09g of saturated fat.
Vitamins
Vitamin C
Arugula is a great source of Vitamin C and it has 582% more Vitamin C than eggplant - eggplant has 2.2mg 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 118 times more Vitamin A than eggplant - eggplant has 1ug of Vitamin A per 100 grams and arugula has 119ug of Vitamin A.
Vitamin E
Eggplant and arugula contain similar amounts of Vitamin E - eggplant has 0.3mg 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 30 times more Vitamin K than eggplant - eggplant has 3.5ug of Vitamin K per 100 grams and arugula has 108.6ug of Vitamin K.
The B Vitamins
Arugula has more riboflavin and folate, however, eggplant contains more niacin. Both arugula and eggplant contain significant amounts of thiamin, pantothenic acid and Vitamin B6.
| Arugula | Eggplant | |
|---|---|---|
| Thiamin | 0.044 MG | 0.039 MG |
| Riboflavin | 0.086 MG | 0.037 MG |
| Niacin | 0.305 MG | 0.649 MG |
| Pantothenic acid | 0.437 MG | 0.281 MG |
| Vitamin B6 | 0.073 MG | 0.084 MG |
| Folate | 97 UG | 22 UG |
Minerals
calcium
Arugula is an excellent source of calcium and it has 16 times more calcium than eggplant - eggplant has 9mg of calcium per 100 grams and arugula has 160mg of calcium.
iron
Arugula has 535% more iron than eggplant - eggplant has 0.23mg of iron per 100 grams and arugula has 1.5mg of iron.
potassium
Both eggplant and arugula are high in potassium. Arugula has 61% more potassium than eggplant - eggplant has 229mg of potassium per 100 grams and arugula has 369mg 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 | Eggplant | |
|---|---|---|
| isorhamnetin | 4.3 mg | ~ |
| kaempferol | 34.89 mg | ~ |
| Quercetin | 7.92 mg | 0.04 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,
| Arugula | Eggplant | |
|---|---|---|
| beta-carotene | 1424 UG | 14 UG |
| lutein + zeaxanthin | 3555 UG | 36 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, arugula has more alpha linoleic acid (ALA) than eggplant per 100 grams.
| Arugula | Eggplant | |
|---|---|---|
| alpha linoleic acid | 0.17 G | 0.013 G |
| Total | 0.17 G | 0.013 G |
omega 6s
Comparing omega-6 fatty acids, arugula has more linoleic acid than eggplant per 100 grams.
| Arugula | Eggplant | |
|---|---|---|
| linoleic acid | 0.13 G | 0.063 G |
| other omega 6 | 0.002 G | ~ |
| Total | 0.132 G | 0.063 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 (%) |
Eggplant 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 eggplant or arugula contain more calories in 100 grams?Eggplant and arugula contain similar amounts of calories - eggplant has 25 calories in 100g and arugula has 25 calories.
Is eggplant or arugula better for protein?
Arugula has 160% more protein than eggplant - eggplant has 0.98g of protein per 100 grams and arugula has 2.6g of protein.
Does eggplant or arugula have more carbohydrates?
By weight, eggplant and arugula contain similar amounts of carbs - eggplant has 5.9g of carbs for 100g and arugula has 3.7g of carbohydrates. the carbs in eggplant are made of 50% sugar and 50% dietary fiber, whereas the carbs in arugula comprise of 60% sugar and 40% dietary fiber.
Does eggplant or arugula contain more calcium?
Arugula is a rich source of calcium and it has 16 times more calcium than eggplant - eggplant has 9mg of calcium in 100 grams and arugula has 160mg of calcium.
Does eggplant or arugula contain more potassium?
Both eggplant and arugula are high in potassium. Arugula has 60% more potassium than eggplant - eggplant has 229mg of potassium in 100 grams and arugula has 369mg of potassium.