Arugula Vs Romaine Nutrition | Leafy Greens Showdown

Arugula offers more calcium and antioxidants, while romaine delivers higher fiber and vitamin A content.

Nutrient Profiles of Arugula and Romaine

Both arugula and romaine are popular leafy greens packed with essential nutrients, but their nutritional compositions differ in interesting ways. Arugula, known for its peppery bite, tends to be richer in certain minerals and antioxidants. Romaine lettuce, with its mild flavor and crisp texture, provides a higher dose of fiber and vitamin A.

A typical 100-gram serving of raw arugula contains about 25 calories, while romaine lettuce clocks in slightly lower at around 17 calories. Despite the similar calorie count, their vitamin and mineral contents vary. Arugula boasts approximately 160 mg of calcium per 100 grams, which supports bone health and muscle function. Romaine offers less calcium but shines with a generous amount of vitamin A — critical for vision and immune defense.

Moreover, arugula packs a punch with vitamin K levels that rival those in romaine. Vitamin K plays a vital role in blood clotting and maintaining bone density. Both greens provide folate, an essential B-vitamin important for DNA synthesis and cell growth. However, romaine typically contains more folate than arugula.

Caloric and Macronutrient Breakdown

Examining the macronutrients reveals subtle differences that might influence your choice depending on dietary goals. Both greens are low in carbohydrates but differ slightly in fiber content.

Arugula contains about 2.1 grams of carbohydrates per 100 grams, including roughly 1.6 grams of dietary fiber. This makes it relatively low in net carbs but still beneficial for digestion due to its fiber content.

Romaine lettuce has around 3.3 grams of carbohydrates per 100 grams, with about 2.1 grams coming from dietary fiber — a bit higher than arugula’s fiber count. This can aid in promoting satiety and supporting gut health.

Protein content is minimal in both but slightly higher in arugula at approximately 2.6 grams compared to romaine’s 1.2 grams per 100 grams serving.

Vitamin Content Comparison

Vitamins shape much of the nutritional value found in leafy greens like arugula and romaine. Their distinct vitamin profiles make each unique.

Vitamin A: Romaine is a clear winner here, delivering nearly 8710 IU per 100 grams — over twice the amount found in arugula (2373 IU). Vitamin A is crucial for maintaining healthy skin, vision, and immune function.

Vitamin C: Both greens provide decent amounts of vitamin C; however, arugula comes out ahead with about 15 mg per 100 grams versus romaine’s roughly 4 mg. Vitamin C acts as an antioxidant protecting cells from damage while boosting collagen production.

Vitamin K: Both are excellent sources, with arugula offering around 108 mcg per serving compared to romaine’s roughly 48 mcg. This vitamin is essential for blood clotting processes as well as bone metabolism.

Folate (vitamin B9) stands out among the B vitamins here. Romaine contains approximately 136 mcg per 100 grams — significantly more than arugula’s modest ~97 mcg level. Folate supports DNA repair and red blood cell formation.

Other B vitamins like riboflavin (B2), niacin (B3), and pyridoxine (B6) appear in small amounts across both greens but aren’t major contributors to daily intake from these vegetables alone.

Mineral Content Differences

Minerals are another critical factor when comparing these two leafy staples.

Calcium: Arugula shines with roughly 160 mg per serving versus romaine’s approximate 33 mg — making it a better choice for those seeking plant-based calcium sources to support bones and muscles.

Potassium: Romaine takes the lead here with about 247 mg per serving compared to arugula’s ~97 mg. Potassium regulates fluid balance, nerve signals, and muscle contractions.

Magnesium: Both contain magnesium but arugula again offers more at around 47 mg versus romaine’s ~14 mg per serving; magnesium is vital for energy production and nerve function.

Iron content is modestly higher in arugula (~1.5 mg) than romaine (~0.97 mg), contributing to oxygen transport within the body.

Zinc appears at low levels in both; however, neither serves as a significant source for daily requirements through typical servings alone.

The presence of manganese is notable too—arugula provides nearly double the amount found in romaine lettuce which plays a role in metabolism and antioxidant defenses.

Nutrient (per 100g) Arugula Romaine Lettuce
Calories 25 kcal 17 kcal
Protein 2.6 g 1.2 g
Total Carbohydrates 2.1 g 3.3 g
Dietary Fiber 1.6 g 2.1 g
Calcium 160 mg 33 mg
Potassium 97 mg 247 mg
Magnesium 47 mg 14 mg
Iro n 1 .5 m g 0 .9 7 m g
Vitamin A (IU) 2373 IU 8710 IU
Vitamin C 15 mg 4 mg
Vitamin K 108 mcg 48 mcg
Folate (B9) 97 mcg 136 mcg

Key Takeaways: Arugula Vs Romaine Nutrition

Arugula is richer in calcium and potassium than romaine.

Romaine contains more vitamin A and folate per serving.

Both are low in calories and high in dietary fiber.

Arugula has a peppery taste, while romaine is milder.

Romaine provides more vitamin C compared to arugula.

Frequently Asked Questions

What are the main nutritional differences between arugula and romaine?

Arugula contains more calcium and antioxidants, supporting bone health and reducing oxidative stress. Romaine, on the other hand, provides higher fiber and vitamin A levels, which promote digestion and support vision and immune function.

How do arugula and romaine compare in calorie content?

Both greens are low in calories, with arugula providing about 25 calories per 100 grams and romaine slightly less at 17 calories per 100 grams. Despite similar calorie counts, their nutrient profiles differ significantly.

Which leafy green has more fiber: arugula or romaine?

Romaine contains more dietary fiber than arugula, with around 2.1 grams per 100 grams compared to arugula’s 1.6 grams. This higher fiber content can help promote satiety and support gut health.

Does arugula or romaine have higher vitamin A content?

Romaine lettuce is richer in vitamin A, offering nearly 8710 IU per 100 grams, which is over twice the amount found in arugula. Vitamin A is essential for healthy skin, vision, and immune defense.

Which leafy green provides more protein: arugula or romaine?

Arugula has a slightly higher protein content than romaine, with about 2.6 grams per 100 grams compared to romaine’s 1.2 grams. Both greens are generally low in protein but contribute modestly to daily intake.