Milk vs. Arugula
Nutrition comparison of Milk and Arugula
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
milk
versus
arugula
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in milk and arugula:
- Both arugula and milk are high in calcium.
- Arugula has 13.6 times less saturated fat than milk.
- Arugula has signficantly more dietary fiber than milk.
- Arugula has signficantly more iron than milk.
- Arugula is a great source of Vitamin A, Vitamin C and Vitamin K.
- Arugula is an excellent source of potassium.
- Milk has more riboflavin and Vitamin B12, however, arugula contains more folate.
USDA sources for nutritional information: Milk (Milk, reduced fat, fluid, 2% milkfat, with added vitamin A and vitamin D) and Arugula (Arugula, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Arugula has 50% less calories than milk - arugula has 25 calories per 100 grams and milk has 50 calories.
For macronutrient ratios, milk is much lighter in protein, lighter in carbs and much heavier in fat compared to arugula per calorie. Milk has a macronutrient ratio of 27:38:35 and for arugula, 50:50:0 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Milk | Arugula | |
|---|---|---|
| Protein | 27% | 50% |
| Carbohydrates | 38% | 50% |
| Fat | 35% | ~ |
| Alcohol | ~ | ~ |
carbohydrates
Both arugula and milk are low in carbohydrates - arugula has 3.7g of total carbs per 100 grams and milk has 4.8g of carbohydrates.
The carbs in arugula are made of 56% sugar and 44% dietary fiber, whereas the carbs in milk comprise of 100% sugar.
dietary fiber
Arugula has signficantly more dietary fiber than milk - arugula has 1.6g of dietary fiber per 100 grams and milk does not contain significant amounts.
sugar
Arugula and milk contain similar amounts of sugar - arugula has 2.1g of sugar per 100 grams and milk has 5.1g of sugar.
Protein
protein
Arugula and milk contain similar amounts of protein - arugula has 2.6g of protein per 100 grams and milk has 3.3g of protein.
Fat
saturated fat
Arugula has 13.6 times less saturated fat than milk - arugula has 0.09g of saturated fat per 100 grams and milk has 1.3g of saturated fat.
trans fat
Both milk and arugula are low in trans fat - milk has 0.09g of trans fat per 100 grams and arugula does not contain significant amounts.
cholesterol
Both milk and arugula are low in cholesterol - milk has 8mg 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 74 times more Vitamin C than milk - arugula has 15mg of Vitamin C per 100 grams and milk has 0.2mg of Vitamin C.
Vitamin A
Arugula is a great source of Vitamin A and it has 116% more Vitamin A than milk - arugula has 119ug of Vitamin A per 100 grams and milk has 55ug of Vitamin A.
Vitamin D
Milk has more Vitamin D than arugula - milk has 49iu of Vitamin D per 100 grams and arugula does not contain significant amounts.
Vitamin E
Arugula and milk contain similar amounts of Vitamin E - arugula has 0.43mg of Vitamin E per 100 grams and milk has 0.03mg of Vitamin E.
Vitamin K
Arugula is a great source of Vitamin K and it has 542 times more Vitamin K than milk - arugula has 108.6ug of Vitamin K per 100 grams and milk has 0.2ug of Vitamin K.
The B Vitamins
Milk has more riboflavin and Vitamin B12, however, arugula contains more folate. Both milk and arugula contain significant amounts of thiamin, niacin, pantothenic acid and Vitamin B6.
| Milk | Arugula | |
|---|---|---|
| Thiamin | 0.039 MG | 0.044 MG |
| Riboflavin | 0.185 MG | 0.086 MG |
| Niacin | 0.092 MG | 0.305 MG |
| Pantothenic acid | 0.356 MG | 0.437 MG |
| Vitamin B6 | 0.038 MG | 0.073 MG |
| Folate | 5 UG | 97 UG |
| Vitamin B12 | 0.53 UG | ~ |
Minerals
calcium
Both arugula and milk are high in calcium. Arugula has 33% more calcium than milk - arugula has 160mg of calcium per 100 grams and milk has 120mg of calcium.
iron
Arugula has signficantly more iron than milk - arugula has 1.5mg of iron per 100 grams and milk has 0.02mg of iron.
potassium
Arugula is an excellent source of potassium and it has 164% more potassium than milk - arugula has 369mg of potassium per 100 grams and milk has 140mg 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 milk per 100 grams.
| Milk | Arugula | |
|---|---|---|
| alpha linoleic acid | 0.008 G | 0.17 G |
| Total | 0.008 G | 0.17 G |
omega 6s
Comparing omega-6 fatty acids, arugula has more linoleic acid than milk per 100 grams.
| Milk | Arugula | |
|---|---|---|
| other omega 6 | ~ | 0.002 G |
| linoleic acid | 0.062 G | 0.13 G |
| Total | 0.062 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.
Milk 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 milk contain more calories in 100 grams?Arugula has 50% less calories than milk - arugula has 25 calories in 100g and milk has 50 calories.
Is arugula or milk better for protein?
Arugula and milk contain similar amounts of protein - arugula has 2.6g of protein per 100 grams and milk has 3.3g of protein.
Does arugula or milk have more carbohydrates?
By weight, both arugula and milk are low in carbohydrates - arugula has 3.7g of carbs for 100g and milk has 4.8g of carbohydrates. the carbs in arugula are made of 60% sugar and 40% dietary fiber, whereas the carbs in milk comprise of 100% sugar.
Does arugula or milk contain more calcium?
Both arugula and milk are high in calcium. Arugula has 30% more calcium than milk - arugula has 160mg of calcium in 100 grams and milk has 120mg of calcium.
Does arugula or milk contain more potassium?
Arugula is a rich source of potassium and it has 160% more potassium than milk - arugula has 369mg of potassium in 100 grams and milk has 140mg of potassium.