Arugula vs. Sweet Potatoes
Nutrition comparison of Arugula and Sweet Potatoes
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
arugula
versus
sweet potatoes
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in arugula and sweet potatoes:
- Both sweet potatoes and arugula are high in Vitamin A and potassium.
- Arugula has 4.5 times less carbohydrates than sweet potato.
- Arugula has 71% less calories than sweet potato.
- Arugula is a great source of Vitamin C and Vitamin K.
- Arugula is an excellent source of calcium.
- Sweet potato has more Vitamin B6, however, arugula contains more folate.
- Sweet potato has more beta-carotene than arugula, however, arugula contains more lutein + zeaxanthin than sweet potato.
- Sweet potato is a great source of dietary fiber.
USDA sources for nutritional information: Arugula (Arugula, raw) and Sweet Potatoes (Sweet potato, raw, unprepared) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Arugula has 71% less calories than sweet potato - sweet potato has 86 calories per 100 grams and arugula has 25 calories.
For macronutrient ratios, arugula is much heavier in protein, much lighter in carbs and similar to sweet potatoes for fat. Arugula has a macronutrient ratio of 50:50:0 and for sweet potatoes, 7:92:1 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Arugula | Sweet Potatoes | |
|---|---|---|
| Protein | 50% | 7% |
| Carbohydrates | 50% | 92% |
| Fat | ~ | 1% |
| Alcohol | ~ | ~ |
carbohydrates
Arugula has 4.5 times less carbohydrates than sweet potato - sweet potato has 20.1g of total carbs per 100 grams and arugula has 3.7g of carbohydrates.
The carbs in sweet potatoes are made of 64% starch, 21% sugar and 15% dietary fiber, whereas the carbs in arugula comprise of 56% sugar and 44% dietary fiber.
dietary fiber
Sweet potato is a great source of dietary fiber and it has 88% more dietary fiber than arugula - sweet potato has 3g of dietary fiber per 100 grams and arugula has 1.6g of dietary fiber.
sugar
Sweet potatoes and arugula contain similar amounts of sugar - sweet potato has 4.2g of sugar per 100 grams and arugula has 2.1g of sugar.
Protein
protein
Sweet potatoes and arugula contain similar amounts of protein - sweet potato has 1.6g of protein per 100 grams and arugula has 2.6g of protein.
Fat
saturated fat
Both sweet potatoes and arugula are low in saturated fat - sweet potato has 0.02g of saturated fat per 100 grams and arugula has 0.09g of saturated fat.
Vitamins
Vitamin C
Arugula is a great source of Vitamin C and it has 525% more Vitamin C than sweet potato - sweet potato has 2.4mg of Vitamin C per 100 grams and arugula has 15mg of Vitamin C.
Vitamin A
Both sweet potatoes and arugula are high in Vitamin A. Sweet potato has 496% more Vitamin A than arugula - sweet potato has 709ug of Vitamin A per 100 grams and arugula has 119ug of Vitamin A.
Vitamin E
Sweet potatoes and arugula contain similar amounts of Vitamin E - sweet potato has 0.26mg 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 59 times more Vitamin K than sweet potato - sweet potato has 1.8ug of Vitamin K per 100 grams and arugula has 108.6ug of Vitamin K.
The B Vitamins
Sweet potato has more Vitamin B6, however, arugula contains more folate. Both arugula and sweet potatoes contain significant amounts of thiamin, riboflavin, niacin and pantothenic acid.
| Arugula | Sweet Potatoes | |
|---|---|---|
| Thiamin | 0.044 MG | 0.078 MG |
| Riboflavin | 0.086 MG | 0.061 MG |
| Niacin | 0.305 MG | 0.557 MG |
| Pantothenic acid | 0.437 MG | 0.8 MG |
| Vitamin B6 | 0.073 MG | 0.209 MG |
| Folate | 97 UG | 11 UG |
Minerals
calcium
Arugula is an excellent source of calcium and it has 433% more calcium than sweet potato - sweet potato has 30mg of calcium per 100 grams and arugula has 160mg of calcium.
iron
Arugula has 139% more iron than sweet potato - sweet potato has 0.61mg of iron per 100 grams and arugula has 1.5mg of iron.
potassium
Both sweet potatoes and arugula are high in potassium. Sweet potato is very similar to sweet potato for potassium - sweet potato has 337mg 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,
| Arugula | Sweet Potatoes | |
|---|---|---|
| isorhamnetin | 4.3 mg | ~ |
| kaempferol | 34.89 mg | 0.01 mg |
| Quercetin | 7.92 mg | 0.01 mg |
| apigenin | ~ | 0.01 mg |
| luteolin | ~ | 0.02 mg |
| myricetin | ~ | 0.03 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, sweet potato has more beta-carotene than arugula per 100 grams, however, arugula contains more lutein + zeaxanthin than sweet potato per 100 grams.
| Arugula | Sweet Potatoes | |
|---|---|---|
| beta-carotene | 1424 UG | 8509 UG |
| lutein + zeaxanthin | 3555 UG | ~ |
| alpha-carotene | ~ | 7 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, arugula has more alpha linoleic acid (ALA) than sweet potato per 100 grams.
| Arugula | Sweet Potatoes | |
|---|---|---|
| alpha linoleic acid | 0.17 G | 0.001 G |
| Total | 0.17 G | 0.001 G |
omega 6s
Comparing omega-6 fatty acids, arugula has more linoleic acid than sweet potato per 100 grams.
| Arugula | Sweet Potatoes | |
|---|---|---|
| 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.
Note: The specific food items compared are: Arugula (Arugula, raw) and Sweet Potatoes (Sweet potato, raw, unprepared) .
Arugula g
()
|
Daily Values (%) |
Sweet Potatoes g
()
|
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|---|---|---|---|---|---|---|---|
| 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 % |
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5% | iron | 5% |
|
MG % | |
| MG % |
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5% | magnesium | 5% |
|
MG % | |
| MG % |
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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 % |
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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 sweet potatoes or arugula contain more calories in 100 grams?Arugula has 70% less calories than sweet potato - sweet potato has 86 calories in 100g and arugula has 25 calories.
Is sweet potatoes or arugula better for protein?
Sweet potatoes and arugula contain similar amounts of protein - sweet potato has 1.6g of protein per 100 grams and arugula has 2.6g of protein.
Does sweet potatoes or arugula have more carbohydrates?
By weight, arugula has 4.5 times fewer carbohydrates than sweet potato - sweet potato has 20.1g of carbs for 100g and arugula has 3.7g of carbohydrates. the carbs in sweet potatoes are made of 60% starch, 20% sugar and 20% dietary fiber, whereas the carbs in arugula comprise of 60% sugar and 40% dietary fiber.
Does sweet potatoes or arugula contain more calcium?
Arugula is a rich source of calcium and it has 430% more calcium than sweet potato - sweet potato has 30mg of calcium in 100 grams and arugula has 160mg of calcium.
Does sweet potatoes or arugula contain more potassium?
Both sweet potatoes and arugula are high in potassium. Sweet potato is very similar to sweet potato for potassium - sweet potato has 337mg of potassium in 100 grams and arugula has 369mg of potassium.