Arugula vs. Napa Cabbage
Nutrition comparison of Arugula and Cooked Napa Cabbage
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
arugula
versus
cooked
napa cabbage
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in arugula and napa cabbage:
- Arugula has more beta-carotene and lutein + zeaxanthin than napa cabbage, however, napa cabbage contains more alpha-carotene than arugula.
- Arugula has more thiamin, riboflavin, pantothenic acid and folate.
- Arugula has signficantly more dietary fiber than napa cabbage.
- 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 Napa Cabbage (Cabbage, napa, cooked) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Napa cabbage and arugula contain similar amounts of calories - napa cabbage has 12 calories per 100 grams and arugula has 25 calories.
For macronutrient ratios, arugula is heavier in protein, lighter in carbs and lighter in fat compared to napa cabbage per calorie. Arugula has a macronutrient ratio of 50:50:0 and for napa cabbage, 30:59:11 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Arugula | Napa Cabbage | |
|---|---|---|
| Protein | 50% | 30% |
| Carbohydrates | 50% | 59% |
| Fat | ~ | 11% |
| Alcohol | ~ | ~ |
carbohydrates
Both napa cabbage and arugula are low in carbohydrates - napa cabbage has 2.2g of total carbs per 100 grams and arugula has 3.7g of carbohydrates.
dietary fiber
Arugula has signficantly more dietary fiber than napa cabbage - arugula has 1.6g of dietary fiber per 100 grams and napa cabbage does not contain significant amounts.
sugar
Napa cabbage has less sugar than arugula - arugula has 2.1g of sugar per 100 grams and napa cabbage does not contain significant amounts.
Protein
protein
Napa cabbage and arugula contain similar amounts of protein - napa cabbage has 1.1g of protein per 100 grams and arugula has 2.6g of protein.
Fat
saturated fat
Both arugula and napa cabbage are low in saturated fat - arugula has 0.09g of saturated fat per 100 grams and napa cabbage does not contain significant amounts.
Vitamins
Vitamin C
Arugula is a great source of Vitamin C and it has 369% more Vitamin C than napa cabbage - napa cabbage has 3.2mg 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 815% more Vitamin A than napa cabbage - napa cabbage has 13ug of Vitamin A per 100 grams and arugula has 119ug of Vitamin A.
Vitamin E
Arugula has more Vitamin E than napa cabbage - arugula has 0.43mg of Vitamin E per 100 grams and napa cabbage does not contain significant amounts.
Vitamin K
Arugula is a great source of Vitamin K and it has more Vitamin K than napa cabbage - arugula has 108.6ug of Vitamin K per 100 grams and napa cabbage does not contain significant amounts.
The B Vitamins
Arugula has more thiamin, riboflavin, pantothenic acid and folate. Both arugula and napa cabbage contain significant amounts of niacin and Vitamin B6.
| Arugula | Napa Cabbage | |
|---|---|---|
| Thiamin | 0.044 MG | 0.005 MG |
| Riboflavin | 0.086 MG | 0.025 MG |
| Niacin | 0.305 MG | 0.466 MG |
| Pantothenic acid | 0.437 MG | 0.035 MG |
| Vitamin B6 | 0.073 MG | 0.037 MG |
| Folate | 97 UG | 43 UG |
Minerals
calcium
Arugula is an excellent source of calcium and it has 452% more calcium than napa cabbage - napa cabbage has 29mg of calcium per 100 grams and arugula has 160mg of calcium.
iron
Arugula has 97% more iron than napa cabbage - napa cabbage has 0.74mg of iron per 100 grams and arugula has 1.5mg of iron.
potassium
Arugula is an excellent source of potassium and it has 324% more potassium than napa cabbage - napa cabbage has 87mg of potassium per 100 grams and arugula has 369mg 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 has more beta-carotene and lutein + zeaxanthin than napa cabbage per 100 grams, however, napa cabbage contains more alpha-carotene than arugula per 100 grams.
| Arugula | Napa Cabbage | |
|---|---|---|
| beta-carotene | 1424 UG | 133 UG |
| lutein + zeaxanthin | 3555 UG | ~ |
| alpha-carotene | ~ | 49 UG |
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 Napa Cabbage (Cabbage, napa, cooked) .
Arugula g
()
|
Daily Values (%) |
Cooked Napa Cabbage 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 napa cabbage or arugula contain more calories in 100 grams?Napa cabbage and arugula contain similar amounts of calories - napa cabbage has 12 calories in 100g and arugula has 25 calories.
Is napa cabbage or arugula better for protein?
Napa cabbage and arugula contain similar amounts of protein - napa cabbage has 1.1g of protein per 100 grams and arugula has 2.6g of protein.
Does napa cabbage or arugula have more carbohydrates?
By weight, both napa cabbage and arugula are low in carbohydrates - napa cabbage has 2.2g of carbs for 100g and arugula has 3.7g of carbohydrates.
Does napa cabbage or arugula contain more calcium?
Arugula is a rich source of calcium and it has 450% more calcium than napa cabbage - napa cabbage has 29mg of calcium in 100 grams and arugula has 160mg of calcium.
Does napa cabbage or arugula contain more potassium?
Arugula is a rich source of potassium and it has 320% more potassium than napa cabbage - napa cabbage has 87mg of potassium in 100 grams and arugula has 369mg of potassium.