Arugula vs. Iceberg Lettuce
Nutrition comparison of Arugula and Iceberg Lettuce
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
arugula
versus
iceberg lettuce
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in arugula and iceberg lettuce:
- Arugula has more riboflavin, pantothenic acid and folate.
- Arugula is a great source of Vitamin A, Vitamin C and Vitamin K.
- Arugula is an excellent source of calcium and potassium.
USDA sources for nutritional information: Arugula (Arugula, raw) and Iceberg Lettuce (Lettuce, iceberg (includes crisphead types), raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Iceberg lettuce and arugula contain similar amounts of calories - iceberg lettuce has 14 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 iceberg lettuce per calorie. Arugula has a macronutrient ratio of 50:50:0 and for iceberg lettuce, 21:72:8 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Arugula | Iceberg Lettuce | |
|---|---|---|
| Protein | 50% | 21% |
| Carbohydrates | 50% | 72% |
| Fat | ~ | 8% |
| Alcohol | ~ | ~ |
carbohydrates
Both iceberg lettuce and arugula are low in carbohydrates - iceberg lettuce has 3g of total carbs per 100 grams and arugula has 3.7g of carbohydrates.
The carbs in iceberg lettuce are made of 62% sugar and 38% dietary fiber, whereas the carbs in arugula comprise of 56% sugar and 44% dietary fiber.
dietary fiber
Arugula has 33% more dietary fiber than iceberg lettuce - iceberg lettuce has 1.2g of dietary fiber per 100 grams and arugula has 1.6g of dietary fiber.
sugar
Iceberg lettuce and arugula contain similar amounts of sugar - iceberg lettuce has 2g of sugar per 100 grams and arugula has 2.1g of sugar.
Protein
protein
Arugula has 187% more protein than iceberg lettuce - iceberg lettuce has 0.9g of protein per 100 grams and arugula has 2.6g of protein.
Fat
saturated fat
Both iceberg lettuce and arugula are low in saturated fat - iceberg lettuce has 0.02g 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 436% more Vitamin C than iceberg lettuce - iceberg lettuce has 2.8mg 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 376% more Vitamin A than iceberg lettuce - iceberg lettuce has 25ug of Vitamin A per 100 grams and arugula has 119ug of Vitamin A.
Vitamin E
Iceberg lettuce and arugula contain similar amounts of Vitamin E - iceberg lettuce has 0.18mg 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 351% more Vitamin K than iceberg lettuce - iceberg lettuce has 24.1ug of Vitamin K per 100 grams and arugula has 108.6ug of Vitamin K.
The B Vitamins
Arugula has more riboflavin, pantothenic acid and folate. Both arugula and iceberg lettuce contain significant amounts of thiamin, niacin and Vitamin B6.
| Arugula | Iceberg Lettuce | |
|---|---|---|
| Thiamin | 0.044 MG | 0.041 MG |
| Riboflavin | 0.086 MG | 0.025 MG |
| Niacin | 0.305 MG | 0.123 MG |
| Pantothenic acid | 0.437 MG | 0.091 MG |
| Vitamin B6 | 0.073 MG | 0.042 MG |
| Folate | 97 UG | 29 UG |
Minerals
calcium
Arugula is an excellent source of calcium and it has 789% more calcium than iceberg lettuce - iceberg lettuce has 18mg of calcium per 100 grams and arugula has 160mg of calcium.
iron
Arugula has 256% more iron than iceberg lettuce - iceberg lettuce has 0.41mg of iron per 100 grams and arugula has 1.5mg of iron.
potassium
Arugula is an excellent source of potassium and it has 162% more potassium than iceberg lettuce - iceberg lettuce has 141mg 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 | Iceberg Lettuce | |
|---|---|---|
| isorhamnetin | 4.3 mg | ~ |
| kaempferol | 34.89 mg | 0.15 mg |
| Quercetin | 7.92 mg | 1.42 mg |
| apigenin | ~ | 0.13 mg |
| luteolin | ~ | 0.03 mg |
| myricetin | ~ | 0.06 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 | Iceberg Lettuce | |
|---|---|---|
| beta-carotene | 1424 UG | 299 UG |
| lutein + zeaxanthin | 3555 UG | 277 UG |
| alpha-carotene | ~ | 4 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, arugula has more alpha linoleic acid (ALA) than iceberg lettuce per 100 grams.
| Arugula | Iceberg Lettuce | |
|---|---|---|
| alpha linoleic acid | 0.17 G | 0.052 G |
| Total | 0.17 G | 0.052 G |
omega 6s
Comparing omega-6 fatty acids, arugula has more linoleic acid than iceberg lettuce per 100 grams.
| Arugula | Iceberg Lettuce | |
|---|---|---|
| linoleic acid | 0.13 G | 0.021 G |
| other omega 6 | 0.002 G | ~ |
| Total | 0.132 G | 0.021 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 Iceberg Lettuce (Lettuce, iceberg (includes crisphead types), raw) .
Arugula g
()
|
Daily Values (%) |
Iceberg Lettuce g
()
|
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|---|---|---|---|---|---|---|---|
| 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 iceberg lettuce or arugula contain more calories in 100 grams?Iceberg lettuce and arugula contain similar amounts of calories - iceberg lettuce has 14 calories in 100g and arugula has 25 calories.
Is iceberg lettuce or arugula better for protein?
Arugula has 190% more protein than iceberg lettuce - iceberg lettuce has 0.9g of protein per 100 grams and arugula has 2.6g of protein.
Does iceberg lettuce or arugula have more carbohydrates?
By weight, both iceberg lettuce and arugula are low in carbohydrates - iceberg lettuce has 3g of carbs for 100g and arugula has 3.7g of carbohydrates. the carbs in iceberg lettuce are made of 60% sugar and 40% dietary fiber, whereas the carbs in arugula comprise of 60% sugar and 40% dietary fiber.
Does iceberg lettuce or arugula contain more calcium?
Arugula is a rich source of calcium and it has 790% more calcium than iceberg lettuce - iceberg lettuce has 18mg of calcium in 100 grams and arugula has 160mg of calcium.
Does iceberg lettuce or arugula contain more potassium?
Arugula is a rich source of potassium and it has 160% more potassium than iceberg lettuce - iceberg lettuce has 141mg of potassium in 100 grams and arugula has 369mg of potassium.