Arugula vs. Butterhead Lettuce
Nutrition comparison of Arugula and Butterhead Lettuce
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
arugula
versus
butterhead lettuce
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in arugula and butterhead lettuce:
- Both butterhead lettuce and arugula are high in Vitamin A, Vitamin K and potassium.
- Arugula has more pantothenic acid.
- Arugula is a great source of Vitamin C.
- Arugula is an excellent source of calcium.
USDA sources for nutritional information: Arugula (Arugula, raw) and Butterhead Lettuce (Lettuce, butterhead (includes boston and bibb types), raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Butterhead lettuce and arugula contain similar amounts of calories - butterhead lettuce has 13 calories per 100 grams and arugula has 25 calories.
For macronutrient ratios, arugula is similar to butterhead lettuce for protein, carbs and fat. Arugula has a macronutrient ratio of 50:50:0 and for butterhead lettuce, 50:50:0 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Arugula | Butterhead Lettuce | |
|---|---|---|
| Protein | 50% | 50% |
| Carbohydrates | 50% | 50% |
| Fat | ~ | ~ |
| Alcohol | ~ | ~ |
carbohydrates
Both butterhead lettuce and arugula are low in carbohydrates - butterhead lettuce has 2.2g of total carbs per 100 grams and arugula has 3.7g of carbohydrates.
The carbs in butterhead lettuce are made of 54% dietary fiber and 46% sugar, whereas the carbs in arugula comprise of 56% sugar and 44% dietary fiber.
dietary fiber
Arugula has 45% more dietary fiber than butterhead lettuce - butterhead lettuce has 1.1g of dietary fiber per 100 grams and arugula has 1.6g of dietary fiber.
sugar
Butterhead lettuce and arugula contain similar amounts of sugar - butterhead lettuce has 0.94g of sugar per 100 grams and arugula has 2.1g of sugar.
Protein
protein
Butterhead lettuce and arugula contain similar amounts of protein - butterhead lettuce has 1.4g of protein per 100 grams and arugula has 2.6g of protein.
Fat
saturated fat
Both butterhead lettuce and arugula are low in saturated fat - butterhead lettuce has 0.03g 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 305% more Vitamin C than butterhead lettuce - butterhead lettuce has 3.7mg of Vitamin C per 100 grams and arugula has 15mg of Vitamin C.
Vitamin A
Both butterhead lettuce and arugula are high in Vitamin A. Butterhead lettuce has 39% more Vitamin A than arugula - butterhead lettuce has 166ug of Vitamin A per 100 grams and arugula has 119ug of Vitamin A.
Vitamin E
Butterhead lettuce and arugula contain similar amounts of Vitamin E - butterhead lettuce has 0.18mg of Vitamin E per 100 grams and arugula has 0.43mg of Vitamin E.
Vitamin K
Both butterhead lettuce and arugula are high in Vitamin K. Butterhead lettuce is very similar to butterhead lettuce for Vitamin K - butterhead lettuce has 102.3ug of Vitamin K per 100 grams and arugula has 108.6ug of Vitamin K.
The B Vitamins
Arugula has more pantothenic acid. Both arugula and butterhead lettuce contain significant amounts of thiamin, riboflavin, niacin, Vitamin B6 and folate.
| Arugula | Butterhead Lettuce | |
|---|---|---|
| Thiamin | 0.044 MG | 0.057 MG |
| Riboflavin | 0.086 MG | 0.062 MG |
| Niacin | 0.305 MG | 0.357 MG |
| Pantothenic acid | 0.437 MG | 0.15 MG |
| Vitamin B6 | 0.073 MG | 0.082 MG |
| Folate | 97 UG | 73 UG |
Minerals
calcium
Arugula is an excellent source of calcium and it has 357% more calcium than butterhead lettuce - butterhead lettuce has 35mg of calcium per 100 grams and arugula has 160mg of calcium.
iron
Butterhead lettuce and arugula contain similar amounts of iron - butterhead lettuce has 1.2mg of iron per 100 grams and arugula has 1.5mg of iron.
potassium
Both butterhead lettuce and arugula are high in potassium. Arugula has 55% more potassium than butterhead lettuce - butterhead lettuce has 238mg 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 | Butterhead Lettuce | |
|---|---|---|
| isorhamnetin | 4.3 mg | ~ |
| kaempferol | 34.89 mg | 0.02 mg |
| Quercetin | 7.92 mg | 2.73 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 butterhead lettuce contain significant amounts of beta-carotene.
| Arugula | Butterhead Lettuce | |
|---|---|---|
| beta-carotene | 1424 UG | 1987 UG |
| lutein + zeaxanthin | 3555 UG | 1223 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, arugula has more alpha linoleic acid (ALA) than butterhead lettuce per 100 grams.
| Arugula | Butterhead Lettuce | |
|---|---|---|
| alpha linoleic acid | 0.17 G | 0.083 G |
| Total | 0.17 G | 0.083 G |
omega 6s
Comparing omega-6 fatty acids, arugula has more linoleic acid than butterhead lettuce per 100 grams.
| Arugula | Butterhead Lettuce | |
|---|---|---|
| linoleic acid | 0.13 G | 0.034 G |
| other omega 6 | 0.002 G | ~ |
| Total | 0.132 G | 0.034 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: Arugula (Arugula, raw) and Butterhead Lettuce (Lettuce, butterhead (includes boston and bibb types), raw) .
Arugula g
()
|
Daily Values (%) |
Butterhead Lettuce g
()
|
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|---|---|---|---|---|---|---|---|
| KCAL % |
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5% | calories | 5% |
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KCAL % | |
| G % |
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5% | carbohydrates | 5% |
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G % | |
| G % |
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5% | dietary fiber | 5% |
|
G % | |
| G | 5% | sugar | 5% | G | |||
| G % |
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5% | total fat | 5% |
|
G % | |
| G % |
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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 % |
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5% | sodium | 5% |
|
MG % | |
| 5% | Vitamins and Minerals | 5% | |||||
| UG % |
|
5% | Vitamin A | 5% |
|
UG % | |
| MG % |
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5% | Vitamin C | 5% |
|
MG % | |
| IU % |
|
5% | Vitamin D | 5% |
|
IU % | |
| MG % |
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5% | calcium | 5% |
|
MG % | |
| MG % |
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5% | iron | 5% |
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MG % | |
| MG % |
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5% | magnesium | 5% |
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MG % | |
| MG % |
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5% | potassium | 5% |
|
MG % | |
| MG % |
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5% | thiamin (Vit B1) | 5% |
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MG % | |
| MG % |
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5% | riboflavin (Vit B2) | 5% |
|
MG % | |
| MG % |
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5% | niacin (Vit B3) | 5% |
|
MG % | |
| MG % |
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5% | Vitamin B6 | 5% |
|
MG % | |
| MG % |
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5% | pantothenic acid (Vit B5) | 5% |
|
MG % | |
| UG % |
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5% | folate (Vit B9) | 5% |
|
UG % | |
| UG % |
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5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
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5% | Vitamin E | 5% |
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MG % | |
| UG % |
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5% | Vitamin K | 5% |
|
UG % | |
| G % |
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5% | protein | 5% |
|
G % | |
| UG % |
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5% | biotin (Vit B7) | 5% |
|
UG % | |
| MG % |
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5% | choline | 5% |
|
MG % | |
| MG % |
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5% | chlorine | 5% |
|
MG % | |
| UG % |
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5% | chromium | 5% |
|
UG % | |
| MG % |
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5% | copper | 5% |
|
MG % | |
| UG % |
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5% | fluoride | 5% |
|
UG % | |
| UG % |
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5% | iodine | 5% |
|
UG % | |
| MG % |
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5% | manganese | 5% |
|
MG % | |
| UG % |
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5% | molybdenum | 5% |
|
UG % | |
| MG % |
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5% | phosphorus | 5% |
|
MG % | |
| UG % |
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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 butterhead lettuce or arugula contain more calories in 100 grams?Butterhead lettuce and arugula contain similar amounts of calories - butterhead lettuce has 13 calories in 100g and arugula has 25 calories.
Is butterhead lettuce or arugula better for protein?
Butterhead lettuce and arugula contain similar amounts of protein - butterhead lettuce has 1.4g of protein per 100 grams and arugula has 2.6g of protein.
Does butterhead lettuce or arugula have more carbohydrates?
By weight, both butterhead lettuce and arugula are low in carbohydrates - butterhead lettuce has 2.2g of carbs for 100g and arugula has 3.7g of carbohydrates. the carbs in butterhead lettuce are made of 50% dietary fiber and 50% sugar, whereas the carbs in arugula comprise of 60% sugar and 40% dietary fiber.
Does butterhead lettuce or arugula contain more calcium?
Arugula is a rich source of calcium and it has 360% more calcium than butterhead lettuce - butterhead lettuce has 35mg of calcium in 100 grams and arugula has 160mg of calcium.
Does butterhead lettuce or arugula contain more potassium?
Both butterhead lettuce and arugula are high in potassium. Arugula has 60% more potassium than butterhead lettuce - butterhead lettuce has 238mg of potassium in 100 grams and arugula has 369mg of potassium.