Arugula vs. Pickles
Nutrition comparison of Arugula and Pickles
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
arugula
versus
pickles
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in arugula and pickles:
- Both pickles and arugula are high in calcium.
- Arugula has more pantothenic acid and folate.
- Arugula is a great source of Vitamin A, Vitamin C and Vitamin K.
- Arugula is an excellent source of potassium.
USDA sources for nutritional information: Arugula (Arugula, raw) and Pickles (Pickles, cucumber, dill or kosher dill) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Pickles and arugula contain similar amounts of calories - pickle has 12 calories per 100 grams and arugula has 25 calories.
For macronutrient ratios, arugula is heavier in protein, lighter in carbs and similar to pickles for fat. Arugula has a macronutrient ratio of 33:47:20 and for pickles, 14:67:19 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Arugula | Pickles | |
|---|---|---|
| Protein | 33% | 14% |
| Carbohydrates | 47% | 67% |
| Fat | 20% | 19% |
| Alcohol | ~ | ~ |
carbohydrates
Both pickles and arugula are low in carbohydrates - pickle has 2.4g of total carbs per 100 grams and arugula has 3.7g of carbohydrates.
The carbs in pickles are made of 52% sugar and 48% dietary fiber, whereas the carbs in arugula comprise of 56% sugar and 44% dietary fiber.
dietary fiber
Arugula has 60% more dietary fiber than pickle - pickle has 1g of dietary fiber per 100 grams and arugula has 1.6g of dietary fiber.
sugar
Pickles and arugula contain similar amounts of sugar - pickle has 1.1g of sugar per 100 grams and arugula has 2.1g of sugar.
Protein
protein
Arugula has 416% more protein than pickle - pickle has 0.5g of protein per 100 grams and arugula has 2.6g of protein.
Fat
saturated fat
Both pickles and arugula are low in saturated fat - pickle has 0.08g 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 552% more Vitamin C than pickle - pickle has 2.3mg 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 18 times more Vitamin A than pickle - pickle has 6ug of Vitamin A per 100 grams and arugula has 119ug of Vitamin A.
Vitamin E
Pickles and arugula contain similar amounts of Vitamin E - pickle has 0.03mg 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 528% more Vitamin K than pickle - pickle has 17.3ug of Vitamin K per 100 grams and arugula has 108.6ug of Vitamin K.
The B Vitamins
Arugula has more pantothenic acid and folate. Both arugula and pickles contain significant amounts of thiamin, riboflavin, niacin and Vitamin B6.
| Arugula | Pickles | |
|---|---|---|
| Thiamin | 0.044 MG | 0.045 MG |
| Riboflavin | 0.086 MG | 0.057 MG |
| Niacin | 0.305 MG | 0.109 MG |
| Pantothenic acid | 0.437 MG | 0.201 MG |
| Vitamin B6 | 0.073 MG | 0.035 MG |
| Folate | 97 UG | 8 UG |
Minerals
calcium
Both pickles and arugula are high in calcium. Arugula has 181% more calcium than pickle - pickle has 57mg of calcium per 100 grams and arugula has 160mg of calcium.
iron
Arugula has 462% more iron than pickle - pickle has 0.26mg of iron per 100 grams and arugula has 1.5mg of iron.
potassium
Arugula is an excellent source of potassium and it has 215% more potassium than pickle - pickle has 117mg 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 | Pickles | |
|---|---|---|
| beta-carotene | 1424 UG | 53 UG |
| lutein + zeaxanthin | 3555 UG | 28 UG |
| alpha-carotene | ~ | 13 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, arugula has more alpha linoleic acid (ALA) than pickle per 100 grams.
| Arugula | Pickles | |
|---|---|---|
| alpha linoleic acid | 0.17 G | 0.07 G |
| Total | 0.17 G | 0.07 G |
omega 6s
Comparing omega-6 fatty acids, arugula has more linoleic acid than pickle per 100 grams.
| Arugula | Pickles | |
|---|---|---|
| linoleic acid | 0.13 G | 0.052 G |
| other omega 6 | 0.002 G | ~ |
| Total | 0.132 G | 0.052 G |
Customize your serving size
The comparison below is by weight, but sometimes 100g isn't that intuitive of a measurement for food. View a custom portion comparison (e.g. cups, oz, package).
You can try adding or subtracting the amount of either Arugula or Pickles .
Arugula g
()
|
Daily Values (%) |
Pickles 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 % |
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5% | magnesium | 5% |
|
MG % | |
| MG % |
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5% | potassium | 5% |
|
MG % | |
| MG % |
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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 % |
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5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin E | 5% |
|
MG % | |
| UG % |
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5% | Vitamin K | 5% |
|
UG % | |
| G % |
|
5% | protein | 5% |
|
G % | |
| UG % |
|
5% | biotin (Vit B7) | 5% |
|
UG % | |
| MG % |
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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 % |
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5% | manganese | 5% |
|
MG % | |
| UG % |
|
5% | molybdenum | 5% |
|
UG % | |
| MG % |
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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 pickles or arugula contain more calories in 100 grams?Pickles and arugula contain similar amounts of calories - pickle has 12 calories in 100g and arugula has 25 calories.
Is pickles or arugula better for protein?
Arugula has 420% more protein than pickle - pickle has 0.5g of protein per 100 grams and arugula has 2.6g of protein.
Does pickles or arugula have more carbohydrates?
By weight, both pickles and arugula are low in carbohydrates - pickle has 2.4g of carbs for 100g and arugula has 3.7g of carbohydrates. the carbs in pickles are made of 50% sugar and 50% dietary fiber, whereas the carbs in arugula comprise of 60% sugar and 40% dietary fiber.
Does pickles or arugula contain more calcium?
Both pickles and arugula are high in calcium. Arugula has 180% more calcium than pickle - pickle has 57mg of calcium in 100 grams and arugula has 160mg of calcium.
Does pickles or arugula contain more potassium?
Arugula is a rich source of potassium and it has 220% more potassium than pickle - pickle has 117mg of potassium in 100 grams and arugula has 369mg of potassium.