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.
Detailed nutritional comparison of arugula and tomato is analyzed below. You can also visualize the nutritional comparison for a custom portion or serving size and see how the nutrition compares.

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.


Image of Arugula src
Image of Tomato src

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 heavier in protein, much lighter in carbs and heavier in fat compared to tomato per calorie. Arugula has a macronutrient ratio of 33:47:20 and for tomato, 17:74:9 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Arugula Tomato
Protein 33% 17%
Carbohydrates 47% 74%
Fat 20% 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 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 Tomato .

Note: The specific food items compared are: Arugula (Arugula, raw) and Tomato (Tomatoes, red, ripe, raw, year round average) .

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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.