Arugula vs. Kimchi
Nutrition comparison of Arugula and Kimchi
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
arugula
versus
kimchi
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in arugula and kimchi:
- Arugula has more thiamin and pantothenic acid, however, kimchi contains more riboflavin, niacin and Vitamin B6.
- Arugula is a great source of Vitamin A, Vitamin C and Vitamin K.
- Arugula is an excellent source of calcium and potassium.
- Kimchi is a great source of iron.
USDA sources for nutritional information: Arugula (Arugula, raw) and Kimchi (Cabbage, kimchi) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Arugula and kimchi contain similar amounts of calories - arugula has 25 calories per 100 grams and kimchi has 15 calories.
For macronutrient ratios, arugula is much heavier in protein, much lighter in fat and similar to kimchi for carbs. Arugula has a macronutrient ratio of 50:50:0 and for kimchi, 24:51:25 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Arugula | Kimchi | |
|---|---|---|
| Protein | 50% | 24% |
| Carbohydrates | 50% | 51% |
| Fat | ~ | 25% |
| Alcohol | ~ | ~ |
carbohydrates
Both arugula and kimchi are low in carbohydrates - arugula has 3.7g of total carbs per 100 grams and kimchi has 2.4g of carbohydrates.
The carbs in arugula are made of 56% sugar and 44% dietary fiber, whereas the carbs in kimchi comprise of 60% dietary fiber and 40% sugar.
dietary fiber
Arugula and kimchi contain similar amounts of dietary fiber - arugula has 1.6g of dietary fiber per 100 grams and kimchi has 1.6g of dietary fiber.
sugar
Arugula and kimchi contain similar amounts of sugar - arugula has 2.1g of sugar per 100 grams and kimchi has 1.1g of sugar.
Protein
protein
Arugula and kimchi contain similar amounts of protein - arugula has 2.6g of protein per 100 grams and kimchi has 1.1g of protein.
Fat
saturated fat
Both arugula and kimchi are low in saturated fat - arugula has 0.09g of saturated fat per 100 grams and kimchi has 0.07g of saturated fat.
Vitamins
Vitamin C
Arugula is a great source of Vitamin C and it has more Vitamin C than kimchi - arugula has 15mg of Vitamin C per 100 grams and kimchi does not contain significant amounts.
Vitamin A
Arugula is a great source of Vitamin A and it has 22 times more Vitamin A than kimchi - arugula has 119ug of Vitamin A per 100 grams and kimchi has 5ug of Vitamin A.
Vitamin E
Arugula and kimchi contain similar amounts of Vitamin E - arugula has 0.43mg of Vitamin E per 100 grams and kimchi has 0.11mg of Vitamin E.
Vitamin K
Arugula is a great source of Vitamin K and it has 149% more Vitamin K than kimchi - arugula has 108.6ug of Vitamin K per 100 grams and kimchi has 43.6ug of Vitamin K.
The B Vitamins
Arugula has more thiamin and pantothenic acid, however, kimchi contains more riboflavin, niacin and Vitamin B6. Both arugula and kimchi contain significant amounts of folate.
| Arugula | Kimchi | |
|---|---|---|
| Thiamin | 0.044 MG | 0.01 MG |
| Riboflavin | 0.086 MG | 0.21 MG |
| Niacin | 0.305 MG | 1.1 MG |
| Pantothenic acid | 0.437 MG | ~ |
| Vitamin B6 | 0.073 MG | 0.213 MG |
| Folate | 97 UG | 52 UG |
Minerals
calcium
Arugula is an excellent source of calcium and it has 385% more calcium than kimchi - arugula has 160mg of calcium per 100 grams and kimchi has 33mg of calcium.
iron
Kimchi is a great source of iron and it has 71% more iron than arugula - arugula has 1.5mg of iron per 100 grams and kimchi has 2.5mg of iron.
potassium
Arugula is an excellent source of potassium and it has 144% more potassium than kimchi - arugula has 369mg of potassium per 100 grams and kimchi has 151mg 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 | Kimchi | |
|---|---|---|
| beta-carotene | 1424 UG | 55 UG |
| lutein + zeaxanthin | 3555 UG | 49 UG |
| alpha-carotene | ~ | 1 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, both arugula and kimchi contain significant amounts of alpha linoleic acid (ALA).
| Arugula | Kimchi | |
|---|---|---|
| alpha linoleic acid | 0.17 G | 0.137 G |
| Total | 0.17 G | 0.137 G |
omega 6s
Comparing omega-6 fatty acids, both arugula and kimchi contain significant amounts of linoleic acid.
| Arugula | Kimchi | |
|---|---|---|
| linoleic acid | 0.13 G | 0.104 G |
| other omega 6 | 0.002 G | ~ |
| Total | 0.132 G | 0.104 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 (%) |
Kimchi 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 kimchi contain more calories in 100 grams?Arugula and kimchi contain similar amounts of calories - arugula has 25 calories in 100g and kimchi has 15 calories.
Is arugula or kimchi better for protein?
Arugula and kimchi contain similar amounts of protein - arugula has 2.6g of protein per 100 grams and kimchi has 1.1g of protein.
Does arugula or kimchi have more carbohydrates?
By weight, both arugula and kimchi are low in carbohydrates - arugula has 3.7g of carbs for 100g and kimchi has 2.4g of carbohydrates. the carbs in arugula are made of 60% sugar and 40% dietary fiber, whereas the carbs in kimchi comprise of 60% dietary fiber and 40% sugar.
Does arugula or kimchi contain more calcium?
Arugula is a rich source of calcium and it has 390% more calcium than kimchi - arugula has 160mg of calcium in 100 grams and kimchi has 33mg of calcium.
Does arugula or kimchi contain more potassium?
Arugula is a rich source of potassium and it has 140% more potassium than kimchi - arugula has 369mg of potassium in 100 grams and kimchi has 151mg of potassium.