Turkey vs. Arugula
Nutrition comparison of Cooked Turkey and Arugula
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
cooked
turkey
versus
arugula
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in turkey and arugula:
- Both arugula and turkey are high in potassium.
- Arugula has 24 times less saturated fat than turkey.
- Arugula has signficantly less cholesterol than turkey.
- Arugula has signficantly more dietary fiber than turkey.
- Arugula is a great source of Vitamin A, Vitamin C and Vitamin K.
- Arugula is an excellent source of calcium.
- Turkey has more riboflavin, niacin, pantothenic acid, Vitamin B6 and Vitamin B12, however, arugula contains more folate.
- Turkey is an excellent source of protein.
USDA sources for nutritional information: Turkey (Turkey, whole, meat and skin, cooked, roasted) and Arugula (Arugula, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Turkey is high in calories and arugula has 87% less calories than turkey - arugula has 25 calories per 100 grams and turkey has 189 calories.
For macronutrient ratios, turkey is heavier in protein, much lighter in carbs and much heavier in fat compared to arugula per calorie. Turkey has a macronutrient ratio of 63:0:37 and for arugula, 50:50:0 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Turkey | Arugula | |
|---|---|---|
| Protein | 63% | 50% |
| Carbohydrates | ~ | 50% |
| Fat | 37% | ~ |
| Alcohol | ~ | ~ |
carbohydrates
Both arugula and turkey are low in carbohydrates - arugula has 3.7g of total carbs per 100 grams and turkey has 0.06g of carbohydrates.
dietary fiber
Arugula has signficantly more dietary fiber than turkey - arugula has 1.6g of dietary fiber per 100 grams and turkey does not contain significant amounts.
sugar
Turkey has less sugar than arugula - arugula has 2.1g of sugar per 100 grams and turkey does not contain significant amounts.
Protein
protein
Turkey is an excellent source of protein and it has 10 times more protein than arugula - arugula has 2.6g of protein per 100 grams and turkey has 28.6g of protein.
Fat
saturated fat
Arugula has 24 times less saturated fat than turkey - arugula has 0.09g of saturated fat per 100 grams and turkey has 2.2g of saturated fat.
trans fat
Both turkey and arugula are low in trans fat - turkey has 0.1g of trans fat per 100 grams and arugula does not contain significant amounts.
cholesterol
Arugula has signficantly less cholesterol than turkey - turkey has 109mg 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 more Vitamin C than turkey - arugula has 15mg of Vitamin C per 100 grams and turkey does not contain significant amounts.
Vitamin A
Arugula is a great source of Vitamin A and it has 892% more Vitamin A than turkey - arugula has 119ug of Vitamin A per 100 grams and turkey has 12ug of Vitamin A.
Vitamin D
Turkey has more Vitamin D than arugula - turkey has 15iu of Vitamin D per 100 grams and arugula does not contain significant amounts.
Vitamin E
Arugula and turkey contain similar amounts of Vitamin E - arugula has 0.43mg of Vitamin E per 100 grams and turkey has 0.07mg of Vitamin E.
Vitamin K
Arugula is a great source of Vitamin K and it has more Vitamin K than turkey - arugula has 108.6ug of Vitamin K per 100 grams and turkey does not contain significant amounts.
The B Vitamins
Turkey has more riboflavin, niacin, pantothenic acid, Vitamin B6 and Vitamin B12, however, arugula contains more folate. Both turkey and arugula contain significant amounts of thiamin.
| Turkey | Arugula | |
|---|---|---|
| Thiamin | 0.045 MG | 0.044 MG |
| Riboflavin | 0.281 MG | 0.086 MG |
| Niacin | 9.573 MG | 0.305 MG |
| Pantothenic acid | 0.948 MG | 0.437 MG |
| Vitamin B6 | 0.616 MG | 0.073 MG |
| Folate | 9 UG | 97 UG |
| Vitamin B12 | 1.02 UG | ~ |
Minerals
calcium
Arugula is an excellent source of calcium and it has 10 times more calcium than turkey - arugula has 160mg of calcium per 100 grams and turkey has 14mg of calcium.
iron
Arugula and turkey contain similar amounts of iron - arugula has 1.5mg of iron per 100 grams and turkey has 1.1mg of iron.
potassium
Both arugula and turkey are high in potassium. Arugula has 54% more potassium than turkey - arugula has 369mg of potassium per 100 grams and turkey has 239mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, both turkey and arugula contain significant amounts of alpha linoleic acid (ALA).
| Turkey | Arugula | |
|---|---|---|
| alpha linoleic acid | 0.108 G | 0.17 G |
| DHA | 0.005 G | ~ |
| EPA | 0.008 G | ~ |
| DPA | 0.008 G | ~ |
| Total | 0.129 G | 0.17 G |
omega 6s
Comparing omega-6 fatty acids, turkey has more linoleic acid than arugula per 100 grams.
| Turkey | Arugula | |
|---|---|---|
| other omega 6 | 0.076 G | 0.002 G |
| linoleic acid | 1.873 G | 0.13 G |
| Total | 1.949 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.
Cooked Turkey 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 turkey contain more calories in 100 grams?Turkey is high in calories and arugula has 90% less calories than turkey - arugula has 25 calories in 100g and turkey has 189 calories.
Is arugula or turkey better for protein?
Turkey is a fantastic source of protein and it has 10 times more protein than arugula - arugula has 2.6g of protein per 100 grams and turkey has 28.6g of protein.
Does arugula or turkey have more carbohydrates?
By weight, both arugula and turkey are low in carbohydrates - arugula has 3.7g of carbs for 100g and turkey has 0.06g of carbohydrates.
Does arugula or turkey contain more calcium?
Arugula is a rich source of calcium and it has 10 times more calcium than turkey - arugula has 160mg of calcium in 100 grams and turkey has 14mg of calcium.
Does arugula or turkey contain more potassium?
Both arugula and turkey are high in potassium. Arugula has 50% more potassium than turkey - arugula has 369mg of potassium in 100 grams and turkey has 239mg of potassium.