Arugula vs. Chives
Nutrition comparison of Arugula and Chives
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
arugula
versus
chives
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in arugula and chives:
- Both arugula and chives are high in Vitamin A, Vitamin C, Vitamin K, calcium and potassium.
- Chive has more niacin.
- Chive is a great source of dietary fiber.
USDA sources for nutritional information: Arugula (Arugula, raw) and Chives (Chives, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Arugula and chives contain similar amounts of calories - arugula has 25 calories per 100 grams and chive has 30 calories.
For macronutrient ratios, arugula is similar to chives for protein, carbs and fat. Arugula has a macronutrient ratio of 50:50:0 and for chives, 50:50:0 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Arugula | Chives | |
|---|---|---|
| Protein | 50% | 50% |
| Carbohydrates | 50% | 50% |
| Fat | ~ | ~ |
| Alcohol | ~ | ~ |
carbohydrates
Both arugula and chives are low in carbohydrates - arugula has 3.7g of total carbs per 100 grams and chive has 4.4g of carbohydrates.
The carbs in arugula are made of 56% sugar and 44% dietary fiber, whereas the carbs in chives comprise of 57% dietary fiber and 43% sugar.
dietary fiber
Chive is a great source of dietary fiber and it has 56% more dietary fiber than arugula - arugula has 1.6g of dietary fiber per 100 grams and chive has 2.5g of dietary fiber.
sugar
Arugula and chives contain similar amounts of sugar - arugula has 2.1g of sugar per 100 grams and chive has 1.9g of sugar.
Protein
protein
Arugula and chives contain similar amounts of protein - arugula has 2.6g of protein per 100 grams and chive has 3.3g of protein.
Fat
saturated fat
Both arugula and chives are low in saturated fat - arugula has 0.09g of saturated fat per 100 grams and chive has 0.15g of saturated fat.
Vitamins
Vitamin C
Both arugula and chives are high in Vitamin C. Chive has 287% more Vitamin C than arugula - arugula has 15mg of Vitamin C per 100 grams and chive has 58.1mg of Vitamin C.
Vitamin A
Both arugula and chives are high in Vitamin A. Chive has 83% more Vitamin A than arugula - arugula has 119ug of Vitamin A per 100 grams and chive has 218ug of Vitamin A.
Vitamin E
Arugula and chives contain similar amounts of Vitamin E - arugula has 0.43mg of Vitamin E per 100 grams and chive has 0.21mg of Vitamin E.
Vitamin K
Both arugula and chives are high in Vitamin K. Chive has 96% more Vitamin K than arugula - arugula has 108.6ug of Vitamin K per 100 grams and chive has 212.7ug of Vitamin K.
The B Vitamins
Chive has more niacin. Both arugula and chives contain significant amounts of thiamin, riboflavin, pantothenic acid, Vitamin B6 and folate.
| Arugula | Chives | |
|---|---|---|
| Thiamin | 0.044 MG | 0.078 MG |
| Riboflavin | 0.086 MG | 0.115 MG |
| Niacin | 0.305 MG | 0.647 MG |
| Pantothenic acid | 0.437 MG | 0.324 MG |
| Vitamin B6 | 0.073 MG | 0.138 MG |
| Folate | 97 UG | 105 UG |
Minerals
calcium
Both arugula and chives are high in calcium. Arugula has 74% more calcium than chive - arugula has 160mg of calcium per 100 grams and chive has 92mg of calcium.
iron
Arugula and chives contain similar amounts of iron - arugula has 1.5mg of iron per 100 grams and chive has 1.6mg of iron.
potassium
Both arugula and chives are high in potassium. Arugula has 25% more potassium than chive - arugula has 369mg of potassium per 100 grams and chive has 296mg 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, both arugula and chives contain significant amounts of isorhamnetin and quercetin.
| Arugula | Chives | |
|---|---|---|
| isorhamnetin | 4.3 mg | 6.75 mg |
| kaempferol | 34.89 mg | 10.0 mg |
| Quercetin | 7.92 mg | 4.77 mg |
| luteolin | ~ | 0.15 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 chives contain significant amounts of beta-carotene.
| Arugula | Chives | |
|---|---|---|
| beta-carotene | 1424 UG | 2612 UG |
| lutein + zeaxanthin | 3555 UG | 323 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, arugula has more alpha linoleic acid (ALA) than chive per 100 grams.
| Arugula | Chives | |
|---|---|---|
| alpha linoleic acid | 0.17 G | 0.015 G |
| Total | 0.17 G | 0.015 G |
omega 6s
Comparing omega-6 fatty acids, both arugula and chives contain significant amounts of linoleic acid.
| Arugula | Chives | |
|---|---|---|
| linoleic acid | 0.13 G | 0.252 G |
| other omega 6 | 0.002 G | ~ |
| Total | 0.132 G | 0.252 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 (%) |
Chives 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 arugula or chives contain more calories in 100 grams?Arugula and chives contain similar amounts of calories - arugula has 25 calories in 100g and chive has 30 calories.
Is arugula or chives better for protein?
Arugula and chives contain similar amounts of protein - arugula has 2.6g of protein per 100 grams and chive has 3.3g of protein.
Does arugula or chives have more carbohydrates?
By weight, both arugula and chives are low in carbohydrates - arugula has 3.7g of carbs for 100g and chive has 4.4g of carbohydrates. the carbs in arugula are made of 60% sugar and 40% dietary fiber, whereas the carbs in chives comprise of 60% dietary fiber and 40% sugar.
Does arugula or chives contain more calcium?
Both arugula and chives are high in calcium. Arugula has 70% more calcium than chive - arugula has 160mg of calcium in 100 grams and chive has 92mg of calcium.
Does arugula or chives contain more potassium?
Both arugula and chives are high in potassium. Arugula has 30% more potassium than chive - arugula has 369mg of potassium in 100 grams and chive has 296mg of potassium.