Oats vs. Arugula
Nutrition comparison of Oats and Arugula
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
oats
versus
arugula
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in oats and arugula:
- Both arugula and oats are high in calcium and potassium.
- Arugula has 13.1 times less saturated fat than oat.
- Arugula is a great source of Vitamin A, Vitamin C and Vitamin K.
- Oat has more thiamin, niacin and pantothenic acid.
- Oat is an excellent source of dietary fiber, iron and protein.
USDA sources for nutritional information: Oats (Oats (Includes foods for USDA's Food Distribution Program)) and Arugula (Arugula, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Oat is high in calories and arugula has 94% less calories than oat - arugula has 25 calories per 100 grams and oat has 389 calories.
For macronutrient ratios, oats is much lighter in protein, heavier in carbs and heavier in fat compared to arugula per calorie. Oats has a macronutrient ratio of 17:67:16 and for arugula, 50:50:0 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Oats | Arugula | |
|---|---|---|
| Protein | 17% | 50% |
| Carbohydrates | 67% | 50% |
| Fat | 16% | ~ |
| Alcohol | ~ | ~ |
carbohydrates
Oat is high in carbohydrates and arugula has 94% less carbohydrates than oat - arugula has 3.7g of total carbs per 100 grams and oat has 66.3g of carbohydrates.
dietary fiber
Oat is an excellent source of dietary fiber and it has 563% more dietary fiber than arugula - arugula has 1.6g of dietary fiber per 100 grams and oat has 10.6g of dietary fiber.
sugar
Oat has less sugar than arugula - arugula has 2.1g of sugar per 100 grams and oat does not contain significant amounts.
Protein
protein
Oat is an excellent source of protein and it has 555% more protein than arugula - arugula has 2.6g of protein per 100 grams and oat has 16.9g of protein.
Fat
saturated fat
Arugula has 13.1 times less saturated fat than oat - arugula has 0.09g of saturated fat per 100 grams and oat has 1.2g of saturated fat.
Vitamins
Vitamin C
Arugula is a great source of Vitamin C and it has more Vitamin C than oat - arugula has 15mg of Vitamin C per 100 grams and oat does not contain significant amounts.
Vitamin A
Arugula is a great source of Vitamin A and it has more Vitamin A than oat - arugula has 119ug of Vitamin A per 100 grams and oat does not contain significant amounts.
Vitamin E
Arugula has more Vitamin E than oat - arugula has 0.43mg of Vitamin E per 100 grams and oat does not contain significant amounts.
Vitamin K
Arugula is a great source of Vitamin K and it has more Vitamin K than oat - arugula has 108.6ug of Vitamin K per 100 grams and oat does not contain significant amounts.
The B Vitamins
Oat has more thiamin, niacin and pantothenic acid. Both oats and arugula contain significant amounts of riboflavin, Vitamin B6 and folate.
| Oats | Arugula | |
|---|---|---|
| Thiamin | 0.763 MG | 0.044 MG |
| Riboflavin | 0.139 MG | 0.086 MG |
| Niacin | 0.961 MG | 0.305 MG |
| Pantothenic acid | 1.349 MG | 0.437 MG |
| Vitamin B6 | 0.119 MG | 0.073 MG |
| Folate | 56 UG | 97 UG |
Minerals
calcium
Both arugula and oats are high in calcium. Arugula has 196% more calcium than oat - arugula has 160mg of calcium per 100 grams and oat has 54mg of calcium.
iron
Oat is an excellent source of iron and it has 223% more iron than arugula - arugula has 1.5mg of iron per 100 grams and oat has 4.7mg of iron.
potassium
Both arugula and oats are high in potassium. Oat has 16% more potassium than arugula - arugula has 369mg of potassium per 100 grams and oat has 429mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, both oats and arugula contain significant amounts of alpha linoleic acid (ALA).
| Oats | Arugula | |
|---|---|---|
| alpha linoleic acid | 0.111 G | 0.17 G |
| Total | 0.111 G | 0.17 G |
omega 6s
Comparing omega-6 fatty acids, oat has more linoleic acid than arugula per 100 grams.
| Oats | Arugula | |
|---|---|---|
| linoleic acid | 2.424 G | 0.13 G |
| other omega 6 | ~ | 0.002 G |
| Total | 2.424 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.
Oats 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 arugula or oats contain more calories in 100 grams?Oat is high in calories and arugula has 90% less calories than oat - arugula has 25 calories in 100g and oat has 389 calories.
Is arugula or oats better for protein?
Oat is a fantastic source of protein and it has 560% more protein than arugula - arugula has 2.6g of protein per 100 grams and oat has 16.9g of protein.
Does arugula or oats have more carbohydrates?
By weight, oat is high in carbohydrates and arugula has 90% fewer carbohydrates than oat - arugula has 3.7g of carbs for 100g and oat has 66.3g of carbohydrates.
Does arugula or oats contain more calcium?
Both arugula and oats are high in calcium. Arugula has 200% more calcium than oat - arugula has 160mg of calcium in 100 grams and oat has 54mg of calcium.
Does arugula or oats contain more iron?
Oat is an abundant source of iron and it has 220% more iron than arugula - arugula has 1.5mg of iron in 100 grams and oat has 4.7mg of iron.
Does arugula or oats contain more potassium?
Both arugula and oats are high in potassium. Oat has 20% more potassium than arugula - arugula has 369mg of potassium in 100 grams and oat has 429mg of potassium.