Arugula vs. Tomato
Nutrition comparison of Arugula and Tomato
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
arugula
versus
tomato
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in arugula and tomato:
- Both arugula and tomato are high in Vitamin C and potassium.
- Arugula has more beta-carotene and lutein + zeaxanthin than tomato, however, tomato contains more alpha-carotene and lycopene than arugula.
- Arugula has more riboflavin, pantothenic acid and folate.
- Arugula is a great source of Vitamin A and Vitamin K.
- Arugula is an excellent source of calcium.
USDA sources for nutritional information: Arugula (Arugula, raw) and Tomato (Tomatoes, red, ripe, raw, year round average) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Arugula and tomato contain similar amounts of calories - arugula has 25 calories per 100 grams and tomato has 18 calories.
For macronutrient ratios, arugula is much heavier in protein, much lighter in carbs and lighter in fat compared to tomato per calorie. Arugula has a macronutrient ratio of 50:50:0 and for tomato, 17:75:9 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Arugula | Tomato | |
|---|---|---|
| Protein | 50% | 17% |
| Carbohydrates | 50% | 75% |
| Fat | ~ | 9% |
| Alcohol | ~ | ~ |
carbohydrates
Both arugula and tomato are low in carbohydrates - arugula has 3.7g of total carbs per 100 grams and tomato has 3.9g of carbohydrates.
The carbs in arugula are made of 56% sugar and 44% dietary fiber, whereas the carbs in tomato comprise of 69% sugar and 31% dietary fiber.
dietary fiber
Arugula has 33% more dietary fiber than tomato - arugula has 1.6g of dietary fiber per 100 grams and tomato has 1.2g of dietary fiber.
sugar
Arugula and tomato contain similar amounts of sugar - arugula has 2.1g of sugar per 100 grams and tomato has 2.6g of sugar.
Protein
protein
Arugula has 193% more protein than tomato - arugula has 2.6g of protein per 100 grams and tomato has 0.88g of protein.
Fat
saturated fat
Both arugula and tomato are low in saturated fat - arugula has 0.09g of saturated fat per 100 grams and tomato has 0.03g of saturated fat.
Vitamins
Vitamin C
Both arugula and tomato are high in Vitamin C. Arugula has a little more Vitamin C (9%) than tomato by weight - arugula has 15mg of Vitamin C per 100 grams and tomato has 13.7mg of Vitamin C.
Vitamin A
Arugula is a great source of Vitamin A and it has 183% more Vitamin A than tomato - arugula has 119ug of Vitamin A per 100 grams and tomato has 42ug of Vitamin A.
Vitamin E
Arugula and tomato contain similar amounts of Vitamin E - arugula has 0.43mg of Vitamin E per 100 grams and tomato has 0.54mg of Vitamin E.
Vitamin K
Arugula is a great source of Vitamin K and it has 12 times more Vitamin K than tomato - arugula has 108.6ug of Vitamin K per 100 grams and tomato has 7.9ug of Vitamin K.
The B Vitamins
Arugula has more riboflavin, pantothenic acid and folate. Both arugula and tomato contain significant amounts of thiamin, niacin and Vitamin B6.
| Arugula | Tomato | |
|---|---|---|
| Thiamin | 0.044 MG | 0.037 MG |
| Riboflavin | 0.086 MG | 0.019 MG |
| Niacin | 0.305 MG | 0.594 MG |
| Pantothenic acid | 0.437 MG | 0.089 MG |
| Vitamin B6 | 0.073 MG | 0.08 MG |
| Folate | 97 UG | 15 UG |
Minerals
calcium
Arugula is an excellent source of calcium and it has 15 times more calcium than tomato - arugula has 160mg of calcium per 100 grams and tomato has 10mg of calcium.
iron
Arugula has 441% more iron than tomato - arugula has 1.5mg of iron per 100 grams and tomato has 0.27mg of iron.
potassium
Both arugula and tomato are high in potassium. Arugula has 56% more potassium than tomato - arugula has 369mg of potassium per 100 grams and tomato has 237mg 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 | Tomato | |
|---|---|---|
| isorhamnetin | 4.3 mg | ~ |
| kaempferol | 34.89 mg | 0.09 mg |
| Quercetin | 7.92 mg | 0.58 mg |
| myricetin | ~ | 0.13 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 has more beta-carotene and lutein + zeaxanthin than tomato per 100 grams, however, tomato contains more alpha-carotene and lycopene than arugula per 100 grams.
| Arugula | Tomato | |
|---|---|---|
| beta-carotene | 1424 UG | 449 UG |
| lutein + zeaxanthin | 3555 UG | 123 UG |
| alpha-carotene | ~ | 101 UG |
| lycopene | ~ | 2573 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, arugula has more alpha linoleic acid (ALA) than tomato per 100 grams.
| Arugula | Tomato | |
|---|---|---|
| alpha linoleic acid | 0.17 G | 0.003 G |
| Total | 0.17 G | 0.003 G |
omega 6s
Comparing omega-6 fatty acids, both arugula and tomato contain significant amounts of linoleic acid.
| Arugula | Tomato | |
|---|---|---|
| linoleic acid | 0.13 G | 0.08 G |
| other omega 6 | 0.002 G | ~ |
| Total | 0.132 G | 0.08 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 (%) |
Tomato g
()
|
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|---|---|---|---|---|---|---|---|
| KCAL % |
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5% | calories | 5% |
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KCAL % | |
| G % |
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5% | carbohydrates | 5% |
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G % | |
| G % |
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5% | dietary fiber | 5% |
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G % | |
| G | 5% | sugar | 5% | G | |||
| G % |
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5% | total fat | 5% |
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G % | |
| G % |
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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 % |
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5% | sodium | 5% |
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MG % | |
| 5% | Vitamins and Minerals | 5% | |||||
| UG % |
|
5% | Vitamin A | 5% |
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UG % | |
| MG % |
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5% | Vitamin C | 5% |
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MG % | |
| IU % |
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5% | Vitamin D | 5% |
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IU % | |
| MG % |
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5% | calcium | 5% |
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MG % | |
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5% | iron | 5% |
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MG % | |
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5% | magnesium | 5% |
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MG % | |
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5% | potassium | 5% |
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MG % | |
| MG % |
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5% | thiamin (Vit B1) | 5% |
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MG % | |
| MG % |
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5% | riboflavin (Vit B2) | 5% |
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MG % | |
| MG % |
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5% | niacin (Vit B3) | 5% |
|
MG % | |
| MG % |
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5% | Vitamin B6 | 5% |
|
MG % | |
| MG % |
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5% | pantothenic acid (Vit B5) | 5% |
|
MG % | |
| UG % |
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5% | folate (Vit B9) | 5% |
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UG % | |
| UG % |
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5% | Vitamin B12 | 5% |
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UG % | |
| MG % |
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5% | Vitamin E | 5% |
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MG % | |
| UG % |
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5% | Vitamin K | 5% |
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UG % | |
| G % |
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5% | protein | 5% |
|
G % | |
| UG % |
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5% | biotin (Vit B7) | 5% |
|
UG % | |
| MG % |
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5% | choline | 5% |
|
MG % | |
| MG % |
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5% | chlorine | 5% |
|
MG % | |
| UG % |
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5% | chromium | 5% |
|
UG % | |
| MG % |
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5% | copper | 5% |
|
MG % | |
| UG % |
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5% | fluoride | 5% |
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UG % | |
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5% | iodine | 5% |
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UG % | |
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5% | manganese | 5% |
|
MG % | |
| UG % |
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5% | molybdenum | 5% |
|
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| MG % |
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5% | phosphorus | 5% |
|
MG % | |
| UG % |
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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 tomato contain more calories in 100 grams?Arugula and tomato contain similar amounts of calories - arugula has 25 calories in 100g and tomato has 18 calories.
Is arugula or tomato better for protein?
Arugula has 190% more protein than tomato - arugula has 2.6g of protein per 100 grams and tomato has 0.88g of protein.
Does arugula or tomato have more carbohydrates?
By weight, both arugula and tomato are low in carbohydrates - arugula has 3.7g of carbs for 100g and tomato has 3.9g of carbohydrates. the carbs in arugula are made of 60% sugar and 40% dietary fiber, whereas the carbs in tomato comprise of 70% sugar and 30% dietary fiber.
Does arugula or tomato contain more calcium?
Arugula is a rich source of calcium and it has 15 times more calcium than tomato - arugula has 160mg of calcium in 100 grams and tomato has 10mg of calcium.
Does arugula or tomato contain more potassium?
Both arugula and tomato are high in potassium. Arugula has 60% more potassium than tomato - arugula has 369mg of potassium in 100 grams and tomato has 237mg of potassium.