Watermelon vs. Arugula
Nutrition comparison of Watermelon and Arugula
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
watermelon
versus
arugula
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in watermelon and arugula:
- Arugula has 67% less sugar than watermelon.
- Arugula has more beta-carotene and lutein + zeaxanthin than watermelon, however, watermelon contains more lycopene than arugula.
- Arugula has more riboflavin, pantothenic acid and folate.
- 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: Watermelon (Watermelon, raw) and Arugula (Arugula, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Watermelon and arugula contain similar amounts of calories - watermelon has 30 calories per 100 grams and arugula has 25 calories.
For macronutrient ratios, watermelon is much lighter in protein, much heavier in carbs and heavier in fat compared to arugula per calorie. Watermelon has a macronutrient ratio of 7:90:4 and for arugula, 50:50:0 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Watermelon | Arugula | |
|---|---|---|
| Protein | 7% | 50% |
| Carbohydrates | 90% | 50% |
| Fat | 4% | ~ |
| Alcohol | ~ | ~ |
carbohydrates
Watermelon and arugula contain similar amounts of carbs - watermelon has 7.6g of total carbs per 100 grams and arugula has 3.7g of carbohydrates.
The carbs in watermelon are made of 94% sugar and 6% dietary fiber, whereas the carbs in arugula comprise of 56% sugar and 44% dietary fiber.
dietary fiber
Arugula has 300% more dietary fiber than watermelon - watermelon has 0.4g of dietary fiber per 100 grams and arugula has 1.6g of dietary fiber.
sugar
Arugula has 67% less sugar than watermelon - watermelon has 6.2g of sugar per 100 grams and arugula has 2.1g of sugar.
Protein
protein
Arugula has 323% more protein than watermelon - watermelon has 0.61g of protein per 100 grams and arugula has 2.6g of protein.
Fat
saturated fat
Both watermelon and arugula are low in saturated fat - watermelon has 0.02g 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 85% more Vitamin C than watermelon - watermelon has 8.1mg 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 325% more Vitamin A than watermelon - watermelon has 28ug of Vitamin A per 100 grams and arugula has 119ug of Vitamin A.
Vitamin E
Watermelon and arugula contain similar amounts of Vitamin E - watermelon has 0.05mg 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 1085 times more Vitamin K than watermelon - watermelon has 0.1ug of Vitamin K per 100 grams and arugula has 108.6ug of Vitamin K.
The B Vitamins
Arugula has more riboflavin, pantothenic acid and folate. Both watermelon and arugula contain significant amounts of thiamin, niacin and Vitamin B6.
| Watermelon | Arugula | |
|---|---|---|
| Thiamin | 0.033 MG | 0.044 MG |
| Riboflavin | 0.021 MG | 0.086 MG |
| Niacin | 0.178 MG | 0.305 MG |
| Pantothenic acid | 0.221 MG | 0.437 MG |
| Vitamin B6 | 0.045 MG | 0.073 MG |
| Folate | 3 UG | 97 UG |
Minerals
calcium
Arugula is an excellent source of calcium and it has 21 times more calcium than watermelon - watermelon has 7mg of calcium per 100 grams and arugula has 160mg of calcium.
iron
Arugula has 508% more iron than watermelon - watermelon has 0.24mg of iron per 100 grams and arugula has 1.5mg of iron.
potassium
Arugula is an excellent source of potassium and it has 229% more potassium than watermelon - watermelon has 112mg of potassium per 100 grams and arugula has 369mg 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, watermelon has more luteolin than arugula per 100 grams, however, arugula contains more kaempferol, isorhamnetin and quercetin than watermelon per 100 grams.
| Watermelon | Arugula | |
|---|---|---|
| luteolin | 0.46 mg | ~ |
| kaempferol | 0.45 mg | 34.89 mg |
| isorhamnetin | ~ | 4.3 mg |
| Quercetin | ~ | 7.92 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 watermelon per 100 grams, however, watermelon contains more lycopene than arugula per 100 grams.
| Watermelon | Arugula | |
|---|---|---|
| beta-carotene | 303 UG | 1424 UG |
| lycopene | 4532 UG | ~ |
| lutein + zeaxanthin | 8 UG | 3555 UG |
Omega-3 and Omega-6
omega 6s
Comparing omega-6 fatty acids, arugula has more linoleic acid than watermelon per 100 grams.
| Watermelon | Arugula | |
|---|---|---|
| linoleic acid | 0.05 G | 0.13 G |
| other omega 6 | ~ | 0.002 G |
| Total | 0.05 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.
Note: The specific food items compared are: Watermelon (Watermelon, raw) and Arugula (Arugula, raw) .
Watermelon 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 watermelon or arugula contain more calories in 100 grams?Watermelon and arugula contain similar amounts of calories - watermelon has 30 calories in 100g and arugula has 25 calories.
Is watermelon or arugula better for protein?
Arugula has 320% more protein than watermelon - watermelon has 0.61g of protein per 100 grams and arugula has 2.6g of protein.
Does watermelon or arugula have more carbohydrates?
By weight, watermelon and arugula contain similar amounts of carbs - watermelon has 7.6g of carbs for 100g and arugula has 3.7g of carbohydrates. the carbs in watermelon are made of 90% sugar and 10% dietary fiber, whereas the carbs in arugula comprise of 60% sugar and 40% dietary fiber.
Does watermelon or arugula contain more calcium?
Arugula is a rich source of calcium and it has 21 times more calcium than watermelon - watermelon has 7mg of calcium in 100 grams and arugula has 160mg of calcium.
Does watermelon or arugula contain more potassium?
Arugula is a rich source of potassium and it has 230% more potassium than watermelon - watermelon has 112mg of potassium in 100 grams and arugula has 369mg of potassium.