Arugula vs. Zucchini
Nutrition comparison of Arugula and Zucchini
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
arugula
versus
zucchini
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in arugula and zucchini:
- Both zucchini and arugula are high in Vitamin C and potassium.
- Arugula has more pantothenic acid and folate, however, zucchini contains more Vitamin B6.
- 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 Zucchini (Squash, summer, zucchini, includes skin, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Zucchini and arugula contain similar amounts of calories - zucchini has 17 calories per 100 grams and arugula has 25 calories.
For macronutrient ratios, arugula is much heavier in protein, lighter in carbs and lighter in fat compared to zucchini per calorie. Arugula has a macronutrient ratio of 50:50:0 and for zucchini, 24:62:14 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Arugula | Zucchini | |
|---|---|---|
| Protein | 50% | 24% |
| Carbohydrates | 50% | 62% |
| Fat | ~ | 14% |
| Alcohol | ~ | ~ |
carbohydrates
Both zucchini and arugula are low in carbohydrates - zucchini has 3.1g of total carbs per 100 grams and arugula has 3.7g of carbohydrates.
The carbs in zucchini are made of 71% sugar and 29% dietary fiber, whereas the carbs in arugula comprise of 56% sugar and 44% dietary fiber.
dietary fiber
Arugula has 60% more dietary fiber than zucchini - zucchini has 1g of dietary fiber per 100 grams and arugula has 1.6g of dietary fiber.
sugar
Zucchini and arugula contain similar amounts of sugar - zucchini has 2.5g of sugar per 100 grams and arugula has 2.1g of sugar.
Protein
protein
Zucchini and arugula contain similar amounts of protein - zucchini has 1.2g of protein per 100 grams and arugula has 2.6g of protein.
Fat
saturated fat
Both zucchini and arugula are low in saturated fat - zucchini has 0.08g of saturated fat per 100 grams and arugula has 0.09g of saturated fat.
Vitamins
Vitamin C
Both zucchini and arugula are high in Vitamin C. Zucchini has 19% more Vitamin C than arugula - zucchini has 17.9mg 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 10 times more Vitamin A than zucchini - zucchini has 10ug of Vitamin A per 100 grams and arugula has 119ug of Vitamin A.
Vitamin E
Zucchini and arugula contain similar amounts of Vitamin E - zucchini has 0.12mg 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 24 times more Vitamin K than zucchini - zucchini has 4.3ug of Vitamin K per 100 grams and arugula has 108.6ug of Vitamin K.
The B Vitamins
Arugula has more pantothenic acid and folate, however, zucchini contains more Vitamin B6. Both arugula and zucchini contain significant amounts of thiamin, riboflavin and niacin.
| Arugula | Zucchini | |
|---|---|---|
| Thiamin | 0.044 MG | 0.045 MG |
| Riboflavin | 0.086 MG | 0.094 MG |
| Niacin | 0.305 MG | 0.451 MG |
| Pantothenic acid | 0.437 MG | 0.204 MG |
| Vitamin B6 | 0.073 MG | 0.163 MG |
| Folate | 97 UG | 24 UG |
Minerals
calcium
Arugula is an excellent source of calcium and it has 900% more calcium than zucchini - zucchini has 16mg of calcium per 100 grams and arugula has 160mg of calcium.
iron
Arugula has 295% more iron than zucchini - zucchini has 0.37mg of iron per 100 grams and arugula has 1.5mg of iron.
potassium
Both zucchini and arugula are high in potassium. Arugula has 41% more potassium than zucchini - zucchini has 261mg 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,
| Arugula | Zucchini | |
|---|---|---|
| isorhamnetin | 4.3 mg | ~ |
| kaempferol | 34.89 mg | ~ |
| Quercetin | 7.92 mg | 0.66 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, both arugula and zucchini contain significant amounts of lutein + zeaxanthin.
| Arugula | Zucchini | |
|---|---|---|
| beta-carotene | 1424 UG | 120 UG |
| lutein + zeaxanthin | 3555 UG | 2125 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, arugula has more alpha linoleic acid (ALA) than zucchini per 100 grams.
| Arugula | Zucchini | |
|---|---|---|
| alpha linoleic acid | 0.17 G | 0.061 G |
| Total | 0.17 G | 0.061 G |
omega 6s
Comparing omega-6 fatty acids, arugula has more linoleic acid than zucchini per 100 grams.
| Arugula | Zucchini | |
|---|---|---|
| linoleic acid | 0.13 G | 0.03 G |
| other omega 6 | ~ | 0.001 G |
| Total | 0.13 G | 0.031 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 (%) |
Zucchini g
()
|
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|---|---|---|---|---|---|---|---|
| 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 % |
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5% | iron | 5% |
|
MG % | |
| MG % |
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5% | magnesium | 5% |
|
MG % | |
| MG % |
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5% | potassium | 5% |
|
MG % | |
| MG % |
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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 zucchini or arugula contain more calories in 100 grams?Zucchini and arugula contain similar amounts of calories - zucchini has 17 calories in 100g and arugula has 25 calories.
Is zucchini or arugula better for protein?
Zucchini and arugula contain similar amounts of protein - zucchini has 1.2g of protein per 100 grams and arugula has 2.6g of protein.
Does zucchini or arugula have more carbohydrates?
By weight, both zucchini and arugula are low in carbohydrates - zucchini has 3.1g of carbs for 100g and arugula has 3.7g of carbohydrates. the carbs in zucchini are made of 70% sugar and 30% dietary fiber, whereas the carbs in arugula comprise of 60% sugar and 40% dietary fiber.
Does zucchini or arugula contain more calcium?
Arugula is a rich source of calcium and it has 900% more calcium than zucchini - zucchini has 16mg of calcium in 100 grams and arugula has 160mg of calcium.
Does zucchini or arugula contain more potassium?
Both zucchini and arugula are high in potassium. Arugula has 40% more potassium than zucchini - zucchini has 261mg of potassium in 100 grams and arugula has 369mg of potassium.