Arugula vs. Pea Shoots
Nutrition comparison of Arugula and Pea Shoots
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
arugula
versus
pea shoots
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in arugula and pea shoots:
- Both arugula and pea shoots are high in Vitamin C.
- Arugula is a great source of Vitamin A and Vitamin K.
- Arugula is an excellent source of calcium and potassium.
- Pea shoot has more thiamin and niacin, however, arugula contains more pantothenic acid.
- Pea shoot is a great source of dietary fiber.
USDA sources for nutritional information: Arugula (Arugula, raw) and Pea Shoots (ORGANIC PEA SHOOTS) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Arugula and pea shoots contain similar amounts of calories - arugula has 25 calories per 100 grams and pea shoot has 35 calories.
For macronutrient ratios, arugula is much heavier in protein, lighter in carbs and lighter in fat compared to pea shoots per calorie. Arugula has a macronutrient ratio of 50:50:0 and for pea shoots, 23:69:8 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Arugula | Pea Shoots | |
|---|---|---|
| Protein | 50% | 23% |
| Carbohydrates | 50% | 69% |
| Fat | ~ | 8% |
| Alcohol | ~ | ~ |
carbohydrates
Arugula and pea shoots contain similar amounts of carbs - arugula has 3.7g of total carbs per 100 grams and pea shoot has 7.1g of carbohydrates.
dietary fiber
Pea shoot is a great source of dietary fiber and it has 50% more dietary fiber than arugula - arugula has 1.6g of dietary fiber per 100 grams and pea shoot has 2.4g of dietary fiber.
sugar
Arugula and pea shoots contain similar amounts of sugar - arugula has 2.1g of sugar per 100 grams and pea shoot has 3.5g of sugar.
Protein
protein
Arugula and pea shoots contain similar amounts of protein - arugula has 2.6g of protein per 100 grams and pea shoot has 2.4g of protein.
Fat
saturated fat
Both arugula and pea shoots are low in saturated fat - arugula has 0.09g of saturated fat per 100 grams and pea shoot does not contain significant amounts.
Vitamins
Vitamin C
Both arugula and pea shoots are high in Vitamin C. Pea shoot has 65% more Vitamin C than arugula - arugula has 15mg of Vitamin C per 100 grams and pea shoot has 24.7mg of Vitamin C.
Vitamin A
Arugula is a great source of Vitamin A and it has 892% more Vitamin A than pea shoot - arugula has 119ug of Vitamin A per 100 grams and pea shoot has 12ug of Vitamin A.
Vitamin E
Arugula has more Vitamin E than pea shoot - arugula has 0.43mg of Vitamin E per 100 grams and pea shoot does not contain significant amounts.
Vitamin K
Arugula is a great source of Vitamin K and it has more Vitamin K than pea shoot - arugula has 108.6ug of Vitamin K per 100 grams and pea shoot does not contain significant amounts.
The B Vitamins
Pea shoot has more thiamin and niacin, however, arugula contains more pantothenic acid. Both arugula and pea shoots contain significant amounts of riboflavin, Vitamin B6 and folate.
| Arugula | Pea Shoots | |
|---|---|---|
| Thiamin | 0.044 MG | 0.1 MG |
| Riboflavin | 0.086 MG | 0.05 MG |
| Niacin | 0.305 MG | 1 MG |
| Pantothenic acid | 0.437 MG | ~ |
| Vitamin B6 | 0.073 MG | 0.1 MG |
| Folate | 97 UG | 62 UG |
Minerals
calcium
Arugula is an excellent source of calcium and it has 567% more calcium than pea shoot - arugula has 160mg of calcium per 100 grams and pea shoot has 24mg of calcium.
iron
Arugula and pea shoots contain similar amounts of iron - arugula has 1.5mg of iron per 100 grams and pea shoot has 1.3mg of iron.
potassium
Arugula is an excellent source of potassium and it has 131% more potassium than pea shoot - arugula has 369mg of potassium per 100 grams and pea shoot has 160mg of potassium.
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.
Note: The specific food items compared are: Arugula (Arugula, raw) and Pea Shoots (ORGANIC PEA SHOOTS) .
Arugula g
()
|
Daily Values (%) |
Pea Shoots 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 pea shoots contain more calories in 100 grams?Arugula and pea shoots contain similar amounts of calories - arugula has 25 calories in 100g and pea shoot has 35 calories.
Is arugula or pea shoots better for protein?
Arugula and pea shoots contain similar amounts of protein - arugula has 2.6g of protein per 100 grams and pea shoot has 2.4g of protein.
Does arugula or pea shoots have more carbohydrates?
By weight, arugula and pea shoots contain similar amounts of carbs - arugula has 3.7g of carbs for 100g and pea shoot has 7.1g of carbohydrates.
Does arugula or pea shoots contain more calcium?
Arugula is a rich source of calcium and it has 570% more calcium than pea shoot - arugula has 160mg of calcium in 100 grams and pea shoot has 24mg of calcium.
Does arugula or pea shoots contain more potassium?
Arugula is a rich source of potassium and it has 130% more potassium than pea shoot - arugula has 369mg of potassium in 100 grams and pea shoot has 160mg of potassium.