White Rice vs. Arugula
Nutrition comparison of Cooked White Rice and Arugula
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
cooked
white rice
versus
arugula
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in white rice and arugula:
- Arugula has signficantly less carbohydrates than white rice.
- Arugula is a great source of Vitamin A, Vitamin C and Vitamin K.
- Arugula is an excellent source of calcium and potassium.
- White rice has more thiamin and niacin, however, arugula contains more riboflavin.
USDA sources for nutritional information: White Rice (Rice, white, medium-grain, enriched, cooked) and Arugula (Arugula, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
White rice is high in calories and arugula has 81% less calories than white rice - white rice has 130 calories per 100 grams and arugula has 25 calories.
For macronutrient ratios, white rice is much lighter in protein, much heavier in carbs and similar to arugula for fat. White rice has a macronutrient ratio of 8:91:2 and for arugula, 50:50:0 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| White Rice | Arugula | |
|---|---|---|
| Protein | 8% | 50% |
| Carbohydrates | 91% | 50% |
| Fat | 2% | ~ |
| Alcohol | ~ | ~ |
carbohydrates
Arugula has signficantly less carbohydrates than white rice - white rice has 28.6g of total carbs per 100 grams and arugula has 3.7g of carbohydrates.
dietary fiber
Arugula has 433% more dietary fiber than white rice - white rice has 0.3g of dietary fiber per 100 grams and arugula has 1.6g of dietary fiber.
sugar
White rice has less sugar than arugula - arugula has 2.1g of sugar per 100 grams and white rice does not contain significant amounts.
Protein
protein
White rice and arugula contain similar amounts of protein - white rice has 2.4g of protein per 100 grams and arugula has 2.6g of protein.
Fat
saturated fat
Both white rice and arugula are low in saturated fat - white rice has 0.06g 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 more Vitamin C than white rice - arugula has 15mg of Vitamin C per 100 grams and white rice does not contain significant amounts.
Vitamin A
Arugula is a great source of Vitamin A and it has more Vitamin A than white rice - arugula has 119ug of Vitamin A per 100 grams and white rice does not contain significant amounts.
Vitamin E
Arugula has more Vitamin E than white rice - arugula has 0.43mg of Vitamin E per 100 grams and white rice does not contain significant amounts.
Vitamin K
Arugula is a great source of Vitamin K and it has more Vitamin K than white rice - arugula has 108.6ug of Vitamin K per 100 grams and white rice does not contain significant amounts.
The B Vitamins
White rice has more thiamin and niacin, however, arugula contains more riboflavin. Both white rice and arugula contain significant amounts of pantothenic acid, Vitamin B6 and folate.
| White Rice | Arugula | |
|---|---|---|
| Thiamin | 0.167 MG | 0.044 MG |
| Riboflavin | 0.016 MG | 0.086 MG |
| Niacin | 1.835 MG | 0.305 MG |
| Pantothenic acid | 0.411 MG | 0.437 MG |
| Vitamin B6 | 0.05 MG | 0.073 MG |
| Folate | 58 UG | 97 UG |
Minerals
calcium
Arugula is an excellent source of calcium and it has 52 times more calcium than white rice - white rice has 3mg of calcium per 100 grams and arugula has 160mg of calcium.
iron
White rice and arugula contain similar amounts of iron - white rice has 1.5mg of iron per 100 grams and arugula has 1.5mg of iron.
potassium
Arugula is an excellent source of potassium and it has 11 times more potassium than white rice - white rice has 29mg of potassium per 100 grams and arugula has 369mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, arugula has more alpha linoleic acid (ALA) than white rice per 100 grams.
| White Rice | Arugula | |
|---|---|---|
| alpha linoleic acid | 0.01 G | 0.17 G |
| Total | 0.01 G | 0.17 G |
omega 6s
Comparing omega-6 fatty acids, arugula has more linoleic acid than white rice per 100 grams.
| White Rice | Arugula | |
|---|---|---|
| linoleic acid | 0.046 G | 0.13 G |
| other omega 6 | ~ | 0.002 G |
| Total | 0.046 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: White Rice (Rice, white, medium-grain, enriched, cooked) and Arugula (Arugula, raw) .
Cooked White Rice 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 white rice or arugula contain more calories in 100 grams?White rice is high in calories and arugula has 80% less calories than white rice - white rice has 130 calories in 100g and arugula has 25 calories.
Is white rice or arugula better for protein?
White rice and arugula contain similar amounts of protein - white rice has 2.4g of protein per 100 grams and arugula has 2.6g of protein.
Does white rice or arugula have more carbohydrates?
By weight, arugula has signficantly fewer carbohydrates than white rice - white rice has 28.6g of carbs for 100g and arugula has 3.7g of carbohydrates.
Does white rice or arugula contain more calcium?
Arugula is a rich source of calcium and it has 52 times more calcium than white rice - white rice has 3mg of calcium in 100 grams and arugula has 160mg of calcium.
Does white rice or arugula contain more potassium?
Arugula is a rich source of potassium and it has 11 times more potassium than white rice - white rice has 29mg of potassium in 100 grams and arugula has 369mg of potassium.