Arugula vs. Onion
Nutrition comparison of Arugula and Onion
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
arugula
versus
onion
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in arugula and onion:
- Arugula has more riboflavin, pantothenic acid and folate.
- Arugula is a great source of Vitamin A, Vitamin C and Vitamin K.
- Arugula is an excellent source of calcium and potassium.
USDA sources for nutritional information: Arugula (Arugula, raw) and Onion (Onions, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Arugula and onion contain similar amounts of calories - arugula has 25 calories per 100 grams and onion has 40 calories.
For macronutrient ratios, arugula is much heavier in protein, much lighter in carbs and similar to onion for fat. Arugula has a macronutrient ratio of 50:50:0 and for onion, 11:87:3 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Arugula | Onion | |
|---|---|---|
| Protein | 50% | 11% |
| Carbohydrates | 50% | 87% |
| Fat | ~ | 3% |
| Alcohol | ~ | ~ |
carbohydrates
Arugula and onion contain similar amounts of carbs - arugula has 3.7g of total carbs per 100 grams and onion has 9.3g of carbohydrates.
dietary fiber
Arugula and onion contain similar amounts of dietary fiber - arugula has 1.6g of dietary fiber per 100 grams and onion has 1.7g of dietary fiber.
sugar
Arugula and onion contain similar amounts of sugar - arugula has 2.1g of sugar per 100 grams and onion has 4.2g of sugar.
Protein
protein
Arugula and onion contain similar amounts of protein - arugula has 2.6g of protein per 100 grams and onion has 1.1g of protein.
Fat
saturated fat
Both arugula and onion are low in saturated fat - arugula has 0.09g of saturated fat per 100 grams and onion has 0.04g of saturated fat.
Vitamins
Vitamin C
Arugula is a great source of Vitamin C and it has 103% more Vitamin C than onion - arugula has 15mg of Vitamin C per 100 grams and onion has 7.4mg of Vitamin C.
Vitamin A
Arugula is a great source of Vitamin A and it has more Vitamin A than onion - arugula has 119ug of Vitamin A per 100 grams and onion does not contain significant amounts.
Vitamin E
Arugula and onion contain similar amounts of Vitamin E - arugula has 0.43mg of Vitamin E per 100 grams and onion has 0.02mg of Vitamin E.
Vitamin K
Arugula is a great source of Vitamin K and it has 270 times more Vitamin K than onion - arugula has 108.6ug of Vitamin K per 100 grams and onion has 0.4ug of Vitamin K.
The B Vitamins
Arugula has more riboflavin, pantothenic acid and folate. Both arugula and onion contain significant amounts of thiamin, niacin and Vitamin B6.
| Arugula | Onion | |
|---|---|---|
| Thiamin | 0.044 MG | 0.046 MG |
| Riboflavin | 0.086 MG | 0.027 MG |
| Niacin | 0.305 MG | 0.116 MG |
| Pantothenic acid | 0.437 MG | 0.123 MG |
| Vitamin B6 | 0.073 MG | 0.12 MG |
| Folate | 97 UG | 19 UG |
Minerals
calcium
Arugula is an excellent source of calcium and it has 596% more calcium than onion - arugula has 160mg of calcium per 100 grams and onion has 23mg of calcium.
iron
Arugula has 595% more iron than onion - arugula has 1.5mg of iron per 100 grams and onion has 0.21mg of iron.
potassium
Arugula is an excellent source of potassium and it has 153% more potassium than onion - arugula has 369mg of potassium per 100 grams and onion has 146mg 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 kaempferol than onion per 100 grams, however, onion contains more quercetin than arugula per 100 grams. Both arugula and onion contain significant amounts of isorhamnetin.
| Arugula | Onion | |
|---|---|---|
| isorhamnetin | 4.3 mg | 5.01 mg |
| kaempferol | 34.89 mg | 0.65 mg |
| Quercetin | 7.92 mg | 20.3 mg |
| apigenin | ~ | 0.01 mg |
| luteolin | ~ | 0.02 mg |
| myricetin | ~ | 0.03 mg |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, arugula has more alpha linoleic acid (ALA) than onion per 100 grams.
| Arugula | Onion | |
|---|---|---|
| alpha linoleic acid | 0.17 G | 0.004 G |
| Total | 0.17 G | 0.004 G |
omega 6s
Comparing omega-6 fatty acids, arugula has more linoleic acid than onion per 100 grams.
| Arugula | Onion | |
|---|---|---|
| linoleic acid | 0.13 G | 0.013 G |
| other omega 6 | 0.002 G | ~ |
| Total | 0.132 G | 0.013 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 (%) |
Onion 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 onion contain more calories in 100 grams?Arugula and onion contain similar amounts of calories - arugula has 25 calories in 100g and onion has 40 calories.
Is arugula or onion better for protein?
Arugula and onion contain similar amounts of protein - arugula has 2.6g of protein per 100 grams and onion has 1.1g of protein.
Does arugula or onion have more carbohydrates?
By weight, arugula and onion contain similar amounts of carbs - arugula has 3.7g of carbs for 100g and onion has 9.3g of carbohydrates.
Does arugula or onion contain more calcium?
Arugula is a rich source of calcium and it has 600% more calcium than onion - arugula has 160mg of calcium in 100 grams and onion has 23mg of calcium.
Does arugula or onion contain more potassium?
Arugula is a rich source of potassium and it has 150% more potassium than onion - arugula has 369mg of potassium in 100 grams and onion has 146mg of potassium.