Arugula vs. Russet Potato
Nutrition comparison of Arugula and Russet Potato
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
arugula
versus
russet potato
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in arugula and russet potato:
- Both arugula and russet potato are high in potassium.
- Arugula has 3.9 times less carbohydrates than russet potato.
- Arugula has 68% less calories than russet potato.
- Arugula has more riboflavin and folate, however, russet potato contains more niacin and Vitamin B6.
- Arugula is a great source of Vitamin A, Vitamin C and Vitamin K.
- Arugula is an excellent source of calcium.
USDA sources for nutritional information: Arugula (Arugula, raw) and Russet Potato (Potatoes, russet, flesh and skin, raw (Includes foods for USDA's Food Distribution Program)) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Arugula has 68% less calories than russet potato - arugula has 25 calories per 100 grams and russet potato has 79 calories.
For macronutrient ratios, arugula is much heavier in protein, much lighter in carbs and similar to russet potato for fat. Arugula has a macronutrient ratio of 50:50:0 and for russet potato, 11:89:1 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Arugula | Russet Potato | |
|---|---|---|
| Protein | 50% | 11% |
| Carbohydrates | 50% | 89% |
| Fat | ~ | 1% |
| Alcohol | ~ | ~ |
carbohydrates
Arugula has 3.9 times less carbohydrates than russet potato - arugula has 3.7g of total carbs per 100 grams and russet potato has 18.1g of carbohydrates.
The carbs in arugula are made of 56% sugar and 44% dietary fiber, whereas the carbs in russet potato comprise of 89% starch, 7% dietary fiber and 3% sugar.
dietary fiber
Arugula and russet potato contain similar amounts of dietary fiber - arugula has 1.6g of dietary fiber per 100 grams and russet potato has 1.3g of dietary fiber.
sugar
Arugula and russet potato contain similar amounts of sugar - arugula has 2.1g of sugar per 100 grams and russet potato has 0.62g of sugar.
Protein
protein
Arugula and russet potato contain similar amounts of protein - arugula has 2.6g of protein per 100 grams and russet potato has 2.1g of protein.
Fat
saturated fat
Both arugula and russet potato are low in saturated fat - arugula has 0.09g of saturated fat per 100 grams and russet potato has 0.03g of saturated fat.
Vitamins
Vitamin C
Arugula is a great source of Vitamin C and it has 163% more Vitamin C than russet potato - arugula has 15mg of Vitamin C per 100 grams and russet potato has 5.7mg of Vitamin C.
Vitamin A
Arugula is a great source of Vitamin A and it has more Vitamin A than russet potato - arugula has 119ug of Vitamin A per 100 grams and russet potato does not contain significant amounts.
Vitamin E
Arugula and russet potato contain similar amounts of Vitamin E - arugula has 0.43mg of Vitamin E per 100 grams and russet potato has 0.01mg of Vitamin E.
Vitamin K
Arugula is a great source of Vitamin K and it has 59 times more Vitamin K than russet potato - arugula has 108.6ug of Vitamin K per 100 grams and russet potato has 1.8ug of Vitamin K.
The B Vitamins
Arugula has more riboflavin and folate, however, russet potato contains more niacin and Vitamin B6. Both arugula and russet potato contain significant amounts of thiamin and pantothenic acid.
| Arugula | Russet Potato | |
|---|---|---|
| Thiamin | 0.044 MG | 0.082 MG |
| Riboflavin | 0.086 MG | 0.033 MG |
| Niacin | 0.305 MG | 1.035 MG |
| Pantothenic acid | 0.437 MG | 0.301 MG |
| Vitamin B6 | 0.073 MG | 0.345 MG |
| Folate | 97 UG | 14 UG |
Minerals
calcium
Arugula is an excellent source of calcium and it has 11 times more calcium than russet potato - arugula has 160mg of calcium per 100 grams and russet potato has 13mg of calcium.
iron
Arugula has 70% more iron than russet potato - arugula has 1.5mg of iron per 100 grams and russet potato has 0.86mg of iron.
potassium
Both arugula and russet potato are high in potassium. Russet potato has 13% more potassium than arugula - arugula has 369mg of potassium per 100 grams and russet potato has 417mg 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 | Russet Potato | |
|---|---|---|
| beta-carotene | 1424 UG | ~ |
| lutein + zeaxanthin | 3555 UG | 5 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, arugula has more alpha linoleic acid (ALA) than russet potato per 100 grams.
| Arugula | Russet Potato | |
|---|---|---|
| alpha linoleic acid | 0.17 G | 0.01 G |
| Total | 0.17 G | 0.01 G |
omega 6s
Comparing omega-6 fatty acids, arugula has more linoleic acid than russet potato per 100 grams.
| Arugula | Russet Potato | |
|---|---|---|
| linoleic acid | 0.13 G | 0.032 G |
| other omega 6 | 0.002 G | ~ |
| Total | 0.132 G | 0.032 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 Russet Potato (Potatoes, russet, flesh and skin, raw (Includes foods for USDA's Food Distribution Program)) .
Arugula g
()
|
Daily Values (%) |
Russet Potato 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 russet potato contain more calories in 100 grams?Arugula has 70% less calories than russet potato - arugula has 25 calories in 100g and russet potato has 79 calories.
Is arugula or russet potato better for protein?
Arugula and russet potato contain similar amounts of protein - arugula has 2.6g of protein per 100 grams and russet potato has 2.1g of protein.
Does arugula or russet potato have more carbohydrates?
By weight, arugula has 3.9 times fewer carbohydrates than russet potato - arugula has 3.7g of carbs for 100g and russet potato has 18.1g of carbohydrates. the carbs in arugula are made of 60% sugar and 40% dietary fiber, whereas the carbs in russet potato comprise of 90% starch, 10% dietary fiber and 0% sugar.
Does arugula or russet potato contain more calcium?
Arugula is a rich source of calcium and it has 11 times more calcium than russet potato - arugula has 160mg of calcium in 100 grams and russet potato has 13mg of calcium.
Does arugula or russet potato contain more potassium?
Both arugula and russet potato are high in potassium. Russet potato has 10% more potassium than arugula - arugula has 369mg of potassium in 100 grams and russet potato has 417mg of potassium.