Arugula vs. Peas
Nutrition comparison of Arugula and Peas
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
arugula
versus
peas
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in arugula and peas:
- Both arugula and peas are high in Vitamin C and potassium.
- Arugula has 69% less calories than pea.
- Arugula has 75% less carbohydrates than pea.
- Arugula has more beta-carotene than pea, however, pea contains more alpha-carotene than arugula.
- Arugula is a great source of Vitamin A and Vitamin K.
- Arugula is an excellent source of calcium.
- Pea has more thiamin, niacin and Vitamin B6, however, arugula contains more pantothenic acid.
- Pea is an excellent source of dietary fiber.
USDA sources for nutritional information: Arugula (Arugula, raw) and Peas (Peas, green, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Arugula has 69% less calories than pea - arugula has 25 calories per 100 grams and pea has 81 calories.
For macronutrient ratios, arugula is much heavier in protein, lighter in carbs and lighter in fat compared to peas per calorie. Arugula has a macronutrient ratio of 50:50:0 and for peas, 26:69:5 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Arugula | Peas | |
|---|---|---|
| Protein | 50% | 26% |
| Carbohydrates | 50% | 69% |
| Fat | ~ | 5% |
| Alcohol | ~ | ~ |
carbohydrates
Arugula has 75% less carbohydrates than pea - arugula has 3.7g of total carbs per 100 grams and pea has 14.5g of carbohydrates.
dietary fiber
Pea is an excellent source of dietary fiber and it has 256% more dietary fiber than arugula - arugula has 1.6g of dietary fiber per 100 grams and pea has 5.7g of dietary fiber.
sugar
Arugula and peas contain similar amounts of sugar - arugula has 2.1g of sugar per 100 grams and pea has 5.7g of sugar.
Protein
protein
Pea has 110% more protein than arugula - arugula has 2.6g of protein per 100 grams and pea has 5.4g of protein.
Fat
saturated fat
Both arugula and peas are low in saturated fat - arugula has 0.09g of saturated fat per 100 grams and pea has 0.07g of saturated fat.
Vitamins
Vitamin C
Both arugula and peas are high in Vitamin C. Pea has 167% more Vitamin C than arugula - arugula has 15mg of Vitamin C per 100 grams and pea has 40mg of Vitamin C.
Vitamin A
Arugula is a great source of Vitamin A and it has 213% more Vitamin A than pea - arugula has 119ug of Vitamin A per 100 grams and pea has 38ug of Vitamin A.
Vitamin E
Arugula and peas contain similar amounts of Vitamin E - arugula has 0.43mg of Vitamin E per 100 grams and pea has 0.13mg of Vitamin E.
Vitamin K
Arugula is a great source of Vitamin K and it has 338% more Vitamin K than pea - arugula has 108.6ug of Vitamin K per 100 grams and pea has 24.8ug of Vitamin K.
The B Vitamins
Pea has more thiamin, niacin and Vitamin B6, however, arugula contains more pantothenic acid. Both arugula and peas contain significant amounts of riboflavin and folate.
| Arugula | Peas | |
|---|---|---|
| Thiamin | 0.044 MG | 0.266 MG |
| Riboflavin | 0.086 MG | 0.132 MG |
| Niacin | 0.305 MG | 2.09 MG |
| Pantothenic acid | 0.437 MG | 0.104 MG |
| Vitamin B6 | 0.073 MG | 0.169 MG |
| Folate | 97 UG | 65 UG |
Minerals
calcium
Arugula is an excellent source of calcium and it has 540% more calcium than pea - arugula has 160mg of calcium per 100 grams and pea has 25mg of calcium.
iron
Arugula and peas contain similar amounts of iron - arugula has 1.5mg of iron per 100 grams and pea has 1.5mg of iron.
potassium
Both arugula and peas are high in potassium. Arugula has 51% more potassium than pea - arugula has 369mg of potassium per 100 grams and pea has 244mg of potassium.
Antioxidants and Phytonutrients
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 has more beta-carotene than pea per 100 grams, however, pea contains more alpha-carotene than arugula per 100 grams. Both arugula and peas contain significant amounts of lutein + zeaxanthin.
| Arugula | Peas | |
|---|---|---|
| beta-carotene | 1424 UG | 449 UG |
| lutein + zeaxanthin | 3555 UG | 2477 UG |
| alpha-carotene | ~ | 21 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, arugula has more alpha linoleic acid (ALA) than pea per 100 grams.
| Arugula | Peas | |
|---|---|---|
| alpha linoleic acid | 0.17 G | 0.035 G |
| Total | 0.17 G | 0.035 G |
omega 6s
Comparing omega-6 fatty acids, both arugula and peas contain significant amounts of linoleic acid.
| Arugula | Peas | |
|---|---|---|
| linoleic acid | 0.13 G | 0.152 G |
| other omega 6 | 0.002 G | ~ |
| Total | 0.132 G | 0.152 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 (%) |
Peas 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 peas contain more calories in 100 grams?Arugula has 70% less calories than pea - arugula has 25 calories in 100g and pea has 81 calories.
Is arugula or peas better for protein?
Pea has 110% more protein than arugula - arugula has 2.6g of protein per 100 grams and pea has 5.4g of protein.
Does arugula or peas have more carbohydrates?
By weight, arugula has 80% fewer carbohydrates than pea - arugula has 3.7g of carbs for 100g and pea has 14.5g of carbohydrates.
Does arugula or peas contain more calcium?
Arugula is a rich source of calcium and it has 540% more calcium than pea - arugula has 160mg of calcium in 100 grams and pea has 25mg of calcium.
Does arugula or peas contain more potassium?
Both arugula and peas are high in potassium. Arugula has 50% more potassium than pea - arugula has 369mg of potassium in 100 grams and pea has 244mg of potassium.