Arugula vs. Carrots
Nutrition comparison of Arugula and Carrots
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
arugula
versus
carrots
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in arugula and carrots:
- Both arugula and carrots are high in Vitamin A and potassium.
- Arugula is a great source of Vitamin C and Vitamin K.
- Arugula is an excellent source of calcium.
- Carrot has more beta-carotene and alpha-carotene than arugula, however, arugula contains more lutein + zeaxanthin than carrot.
- Carrot has more niacin, however, arugula contains more folate.
- Carrot is a great source of dietary fiber.
USDA sources for nutritional information: Arugula (Arugula, raw) and Carrots (Carrots, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Arugula and carrots contain similar amounts of calories - arugula has 25 calories per 100 grams and carrot has 41 calories.
For macronutrient ratios, arugula is much heavier in protein, much lighter in carbs and lighter in fat compared to carrots per calorie. Arugula has a macronutrient ratio of 50:50:0 and for carrots, 9:87:5 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Arugula | Carrots | |
|---|---|---|
| Protein | 50% | 9% |
| Carbohydrates | 50% | 87% |
| Fat | ~ | 5% |
| Alcohol | ~ | ~ |
carbohydrates
Arugula and carrots contain similar amounts of carbs - arugula has 3.7g of total carbs per 100 grams and carrot has 9.6g of carbohydrates.
The carbs in arugula are made of 56% sugar and 44% dietary fiber, whereas the carbs in carrots comprise of 53% sugar, 31% dietary fiber and 16% starch.
dietary fiber
Carrot is a great source of dietary fiber and it has 75% more dietary fiber than arugula - arugula has 1.6g of dietary fiber per 100 grams and carrot has 2.8g of dietary fiber.
sugar
Arugula and carrots contain similar amounts of sugar - arugula has 2.1g of sugar per 100 grams and carrot has 4.7g of sugar.
Protein
protein
Arugula has 177% more protein than carrot - arugula has 2.6g of protein per 100 grams and carrot has 0.93g of protein.
Fat
saturated fat
Both arugula and carrots are low in saturated fat - arugula has 0.09g of saturated fat per 100 grams and carrot has 0.03g of saturated fat.
Vitamins
Vitamin C
Arugula is a great source of Vitamin C and it has 154% more Vitamin C than carrot - arugula has 15mg of Vitamin C per 100 grams and carrot has 5.9mg of Vitamin C.
Vitamin A
Both arugula and carrots are high in Vitamin A. Carrot has 602% more Vitamin A than arugula - arugula has 119ug of Vitamin A per 100 grams and carrot has 835ug of Vitamin A.
Vitamin E
Arugula and carrots contain similar amounts of Vitamin E - arugula has 0.43mg of Vitamin E per 100 grams and carrot has 0.66mg of Vitamin E.
Vitamin K
Arugula is a great source of Vitamin K and it has 723% more Vitamin K than carrot - arugula has 108.6ug of Vitamin K per 100 grams and carrot has 13.2ug of Vitamin K.
The B Vitamins
Carrot has more niacin, however, arugula contains more folate. Both arugula and carrots contain significant amounts of thiamin, riboflavin, pantothenic acid and Vitamin B6.
| Arugula | Carrots | |
|---|---|---|
| Thiamin | 0.044 MG | 0.066 MG |
| Riboflavin | 0.086 MG | 0.058 MG |
| Niacin | 0.305 MG | 0.983 MG |
| Pantothenic acid | 0.437 MG | 0.273 MG |
| Vitamin B6 | 0.073 MG | 0.138 MG |
| Folate | 97 UG | 19 UG |
Minerals
calcium
Arugula is an excellent source of calcium and it has 385% more calcium than carrot - arugula has 160mg of calcium per 100 grams and carrot has 33mg of calcium.
iron
Arugula has 387% more iron than carrot - arugula has 1.5mg of iron per 100 grams and carrot has 0.3mg of iron.
potassium
Both arugula and carrots are high in potassium. Arugula has 15% more potassium than carrot - arugula has 369mg of potassium per 100 grams and carrot has 320mg 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 | Carrots | |
|---|---|---|
| isorhamnetin | 4.3 mg | ~ |
| kaempferol | 34.89 mg | 0.24 mg |
| Quercetin | 7.92 mg | 0.21 mg |
| luteolin | ~ | 0.11 mg |
| myricetin | ~ | 0.04 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, carrot has more beta-carotene and alpha-carotene than arugula per 100 grams, however, arugula contains more lutein + zeaxanthin than carrot per 100 grams.
| Arugula | Carrots | |
|---|---|---|
| beta-carotene | 1424 UG | 8285 UG |
| lutein + zeaxanthin | 3555 UG | 256 UG |
| alpha-carotene | ~ | 3477 UG |
| lycopene | ~ | 1 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, arugula has more alpha linoleic acid (ALA) than carrot per 100 grams.
| Arugula | Carrots | |
|---|---|---|
| alpha linoleic acid | 0.17 G | 0.002 G |
| Total | 0.17 G | 0.002 G |
omega 6s
Comparing omega-6 fatty acids, both arugula and carrots contain significant amounts of linoleic acid.
| Arugula | Carrots | |
|---|---|---|
| linoleic acid | 0.13 G | 0.1 G |
| other omega 6 | 0.002 G | ~ |
| Total | 0.132 G | 0.1 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 (%) |
Carrots 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 % |
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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 % |
|
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 % |
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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 carrots contain more calories in 100 grams?Arugula and carrots contain similar amounts of calories - arugula has 25 calories in 100g and carrot has 41 calories.
Is arugula or carrots better for protein?
Arugula has 180% more protein than carrot - arugula has 2.6g of protein per 100 grams and carrot has 0.93g of protein.
Does arugula or carrots have more carbohydrates?
By weight, arugula and carrots contain similar amounts of carbs - arugula has 3.7g of carbs for 100g and carrot has 9.6g of carbohydrates. the carbs in arugula are made of 60% sugar and 40% dietary fiber, whereas the carbs in carrots comprise of 50% sugar, 30% dietary fiber and 20% starch.
Does arugula or carrots contain more calcium?
Arugula is a rich source of calcium and it has 390% more calcium than carrot - arugula has 160mg of calcium in 100 grams and carrot has 33mg of calcium.
Does arugula or carrots contain more potassium?
Both arugula and carrots are high in potassium. Arugula has 20% more potassium than carrot - arugula has 369mg of potassium in 100 grams and carrot has 320mg of potassium.