Arugula vs. Garlic
Nutrition comparison of Arugula and Garlic
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
arugula
versus
garlic
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in arugula and garlic:
- Both garlic and arugula are high in Vitamin C, calcium and potassium.
- Arugula is a great source of Vitamin A and Vitamin K.
- Garlic has more thiamin, niacin and Vitamin B6, however, arugula contains more folate.
- Garlic is a great source of dietary fiber.
USDA sources for nutritional information: Arugula (Arugula, raw) and Garlic (Garlic, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Garlic is high in calories and arugula has 83% less calories than garlic - garlic has 149 calories per 100 grams and arugula has 25 calories.
For macronutrient ratios, arugula is much heavier in protein, much lighter in carbs and similar to garlic for fat. Arugula has a macronutrient ratio of 50:50:0 and for garlic, 16:82:3 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Arugula | Garlic | |
|---|---|---|
| Protein | 50% | 16% |
| Carbohydrates | 50% | 82% |
| Fat | ~ | 3% |
| Alcohol | ~ | ~ |
carbohydrates
Garlic is high in carbohydrates and arugula has 89% less carbohydrates than garlic - garlic has 33.1g of total carbs per 100 grams and arugula has 3.7g of carbohydrates.
dietary fiber
Garlic is a great source of dietary fiber and it has 31% more dietary fiber than arugula - garlic has 2.1g of dietary fiber per 100 grams and arugula has 1.6g of dietary fiber.
sugar
Garlic and arugula contain similar amounts of sugar - garlic has 1g of sugar per 100 grams and arugula has 2.1g of sugar.
Protein
protein
Garlic has 147% more protein than arugula - garlic has 6.4g of protein per 100 grams and arugula has 2.6g of protein.
Fat
saturated fat
Both garlic and arugula are low in saturated fat - garlic has 0.09g of saturated fat per 100 grams and arugula has 0.09g of saturated fat.
Vitamins
Vitamin C
Both garlic and arugula are high in Vitamin C. Garlic has 108% more Vitamin C than arugula - garlic has 31.2mg 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 more Vitamin A than garlic - arugula has 119ug of Vitamin A per 100 grams and garlic does not contain significant amounts.
Vitamin E
Garlic and arugula contain similar amounts of Vitamin E - garlic has 0.08mg 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 62 times more Vitamin K than garlic - garlic has 1.7ug of Vitamin K per 100 grams and arugula has 108.6ug of Vitamin K.
The B Vitamins
Garlic has more thiamin, niacin and Vitamin B6, however, arugula contains more folate. Both arugula and garlic contain significant amounts of riboflavin and pantothenic acid.
| Arugula | Garlic | |
|---|---|---|
| Thiamin | 0.044 MG | 0.2 MG |
| Riboflavin | 0.086 MG | 0.11 MG |
| Niacin | 0.305 MG | 0.7 MG |
| Pantothenic acid | 0.437 MG | 0.596 MG |
| Vitamin B6 | 0.073 MG | 1.235 MG |
| Folate | 97 UG | 3 UG |
Minerals
calcium
Both garlic and arugula are high in calcium. Garlic has 13% more calcium than arugula - garlic has 181mg of calcium per 100 grams and arugula has 160mg of calcium.
iron
Garlic and arugula contain similar amounts of iron - garlic has 1.7mg of iron per 100 grams and arugula has 1.5mg of iron.
potassium
Both garlic and arugula are high in potassium. Garlic has a little more potassium (9%) than arugula by weight - garlic has 401mg 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 has more isorhamnetin, kaempferol and quercetin than garlic per 100 grams, however, garlic contains more myricetin than arugula per 100 grams.
| Arugula | Garlic | |
|---|---|---|
| isorhamnetin | 4.3 mg | ~ |
| kaempferol | 34.89 mg | 0.26 mg |
| Quercetin | 7.92 mg | 1.74 mg |
| myricetin | ~ | 1.61 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,
| Arugula | Garlic | |
|---|---|---|
| beta-carotene | 1424 UG | 5 UG |
| lutein + zeaxanthin | 3555 UG | 16 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, arugula has more alpha linoleic acid (ALA) than garlic per 100 grams.
| Arugula | Garlic | |
|---|---|---|
| alpha linoleic acid | 0.17 G | 0.02 G |
| Total | 0.17 G | 0.02 G |
omega 6s
Comparing omega-6 fatty acids, both arugula and garlic contain significant amounts of linoleic acid.
| Arugula | Garlic | |
|---|---|---|
| linoleic acid | 0.13 G | 0.229 G |
| other omega 6 | 0.002 G | ~ |
| Total | 0.132 G | 0.229 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 (%) |
Garlic 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 garlic or arugula contain more calories in 100 grams?Garlic is high in calories and arugula has 80% less calories than garlic - garlic has 149 calories in 100g and arugula has 25 calories.
Is garlic or arugula better for protein?
Garlic has 150% more protein than arugula - garlic has 6.4g of protein per 100 grams and arugula has 2.6g of protein.
Does garlic or arugula have more carbohydrates?
By weight, garlic is high in carbohydrates and arugula has 90% fewer carbohydrates than garlic - garlic has 33.1g of carbs for 100g and arugula has 3.7g of carbohydrates.
Does garlic or arugula contain more calcium?
Both garlic and arugula are high in calcium. Garlic has 10% more calcium than arugula - garlic has 181mg of calcium in 100 grams and arugula has 160mg of calcium.
Does garlic or arugula contain more potassium?
Both garlic and arugula are high in potassium. Garlic has a little more potassium ( 10%) than arugula by weight - garlic has 401mg of potassium in 100 grams and arugula has 369mg of potassium.