Kiwi vs. Arugula
Nutrition comparison of Kiwi and Arugula
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
kiwi
versus
arugula
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in kiwi and arugula:
- Both kiwi and arugula are high in Vitamin C and potassium.
- Arugula has 3.3 times less sugar than kiwi.
- Arugula has 59% less calories than kiwi.
- Arugula has 75% less carbohydrates than kiwi.
- Arugula has more riboflavin, pantothenic acid and folate.
- Arugula is a great source of Vitamin A and Vitamin K.
- Arugula is an excellent source of calcium.
- Kiwi is a great source of dietary fiber.
USDA sources for nutritional information: Kiwi (Kiwifruit, green, raw) and Arugula (Arugula, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Arugula has 59% less calories than kiwi - kiwi has 61 calories per 100 grams and arugula has 25 calories.
For macronutrient ratios, kiwi is much lighter in protein, much heavier in carbs and heavier in fat compared to arugula per calorie. Kiwi has a macronutrient ratio of 7:87:7 and for arugula, 50:50:0 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Kiwi | Arugula | |
|---|---|---|
| Protein | 7% | 50% |
| Carbohydrates | 87% | 50% |
| Fat | 7% | ~ |
| Alcohol | ~ | ~ |
carbohydrates
Arugula has 75% less carbohydrates than kiwi - kiwi has 14.7g of total carbs per 100 grams and arugula has 3.7g of carbohydrates.
dietary fiber
Kiwi is a great source of dietary fiber and it has 88% more dietary fiber than arugula - kiwi has 3g of dietary fiber per 100 grams and arugula has 1.6g of dietary fiber.
sugar
Arugula has 3.3 times less sugar than kiwi - kiwi has 9g of sugar per 100 grams and arugula has 2.1g of sugar.
Protein
protein
Kiwi and arugula contain similar amounts of protein - kiwi has 1.1g of protein per 100 grams and arugula has 2.6g of protein.
Fat
saturated fat
Both kiwi and arugula are low in saturated fat - kiwi has 0.03g of saturated fat per 100 grams and arugula has 0.09g of saturated fat.
Vitamins
Vitamin C
Both kiwi and arugula are high in Vitamin C. Kiwi has 518% more Vitamin C than arugula - kiwi has 92.7mg 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 28 times more Vitamin A than kiwi - kiwi has 4ug of Vitamin A per 100 grams and arugula has 119ug of Vitamin A.
Vitamin E
Kiwi and arugula contain similar amounts of Vitamin E - kiwi has 1.5mg 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 169% more Vitamin K than kiwi - kiwi has 40.3ug of Vitamin K per 100 grams and arugula has 108.6ug of Vitamin K.
The B Vitamins
Arugula has more riboflavin, pantothenic acid and folate. Both kiwi and arugula contain significant amounts of thiamin, niacin and Vitamin B6.
| Kiwi | Arugula | |
|---|---|---|
| Thiamin | 0.027 MG | 0.044 MG |
| Riboflavin | 0.025 MG | 0.086 MG |
| Niacin | 0.341 MG | 0.305 MG |
| Pantothenic acid | 0.183 MG | 0.437 MG |
| Vitamin B6 | 0.063 MG | 0.073 MG |
| Folate | 25 UG | 97 UG |
Minerals
calcium
Arugula is an excellent source of calcium and it has 371% more calcium than kiwi - kiwi has 34mg of calcium per 100 grams and arugula has 160mg of calcium.
iron
Arugula has 371% more iron than kiwi - kiwi has 0.31mg of iron per 100 grams and arugula has 1.5mg of iron.
potassium
Both kiwi and arugula are high in potassium. Arugula has 18% more potassium than kiwi - kiwi has 312mg 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, kiwi has more luteolin than arugula per 100 grams, however, arugula contains more kaempferol, quercetin and isorhamnetin than kiwi per 100 grams.
| Kiwi | Arugula | |
|---|---|---|
| luteolin | 0.74 mg | ~ |
| kaempferol | 1.03 mg | 34.89 mg |
| Quercetin | 0.04 mg | 7.92 mg |
| isorhamnetin | ~ | 4.3 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,
| Kiwi | Arugula | |
|---|---|---|
| beta-carotene | 52 UG | 1424 UG |
| lutein + zeaxanthin | 122 UG | 3555 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, arugula has more alpha linoleic acid (ALA) than kiwi per 100 grams.
| Kiwi | Arugula | |
|---|---|---|
| alpha linoleic acid | 0.042 G | 0.17 G |
| Total | 0.042 G | 0.17 G |
omega 6s
Comparing omega-6 fatty acids, both kiwi and arugula contain significant amounts of linoleic acid.
| Kiwi | Arugula | |
|---|---|---|
| linoleic acid | 0.246 G | 0.13 G |
| other omega 6 | ~ | 0.002 G |
| Total | 0.246 G | 0.132 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.
Kiwi g
()
|
Daily Values (%) |
Arugula 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 kiwi or arugula contain more calories in 100 grams?Arugula has 60% less calories than kiwi - kiwi has 61 calories in 100g and arugula has 25 calories.
Is kiwi or arugula better for protein?
Kiwi and arugula contain similar amounts of protein - kiwi has 1.1g of protein per 100 grams and arugula has 2.6g of protein.
Does kiwi or arugula have more carbohydrates?
By weight, arugula has 80% fewer carbohydrates than kiwi - kiwi has 14.7g of carbs for 100g and arugula has 3.7g of carbohydrates.
Does kiwi or arugula contain more calcium?
Arugula is a rich source of calcium and it has 370% more calcium than kiwi - kiwi has 34mg of calcium in 100 grams and arugula has 160mg of calcium.
Does kiwi or arugula contain more potassium?
Both kiwi and arugula are high in potassium. Arugula has 20% more potassium than kiwi - kiwi has 312mg of potassium in 100 grams and arugula has 369mg of potassium.