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Nutritional Profile of Raw Arugula - Care Omnia Nutrition
We got 47 nutritional values in our nutrition profile for Raw Arugula.
Nutrient content compared to all foods
When comparing its nutrient content to all foods in our tool we find that it ranks high (Top 250) for four nutrients.
These are
- Water (Water)
- Lutein + Zeaxanthin (Fat-soluble Vitamins)
- Folate, food (Water-soluble Vitamins)
- Fiber, total dietary (Carbohydrates)
Also, when compared to all foods, it ranks moderately (Top 500) for 10 additional nutrients.
With the highest ranking of them being
- Vitamin A, IU (Fat-soluble Vitamins)
- Phylloquinone (Fat-soluble Vitamins)
- Magnesium, Mg (Minerals)
- Folate, total (Water-soluble Vitamins)
Nutrient content compared to foods in the same category
A comparison between its nutrient content to foods in the same category (Vegetables and Vegetable Products) shows that it ranks notably well (Top 25) for one nutrient:
- Eicosatetraenoic Acid, ETA (20:4) (Polyunsaturated Fats)
Additionally, a comparison to foods in the same category shows that it ranks high (Top 50) for one additional nutrient:
- Betaine (Amino Acids)
You can find these and more nutrient rankings below.
Table of Contents
Nutrient Content Of Raw Arugula
The nutrient content of food is mainly divided into macro- and micronutrients.
Below you'll first find a macronutrient profile that will give you a sense of how the measured macronutrients compare to each other.
After that you'll find our detailed nutrient profile with all measured nutrients.
Macronutrient profile of Raw Arugula
Macronutrients are mainly divided into carbohydrates (carbs), lipids (fats), and protein.
In our macronutrient profile we also include water as we think that it gives a more complete picture of how nutrient dense the food is.
Figure 1. Macronutrient profile of Raw Arugula
Percent of 100 grams of food. Values can differ from nutrient profile below due to rounding.
And now, let's look at the detailed nutrient profile!
Detailed nutrient profile of Raw Arugula
Below we list all the nutrients that we have a measurement for. This is where you can find out what micronutrients there are in your food.
All nutrients are grouped together according to their type. Click on a nutrient type to show the individual nutrients. You can find other foods that contain the same nutrient by clicking on it.
If you can't find a specific nutrient, we recommend you go to our complete list of nutrients or try searching for it.
Nutrient Profile: Raw Arugula
In food category: Vegetables and Vegetable Products
| Carbohydrates (3) | per 100g | per Oz | Rank Cat. | Rank Foods |
| Carbohydrates, by difference | 3.7 g | 1 g | 726 | 2159 |
| Fiber, total dietary | 1.6 g | 453.6 mg | 78 | 240 |
| Sugars (Total incl. NLEA) | 2.1 g | 581.2 mg | 350 | 1471 |
| Fatty Acids (4) | per 100g | per Oz | Rank Cat. | Rank Foods |
| Fatty Acids, total monounsaturated | 49 mg | 13.9 mg | 579 | 2792 |
| Fatty Acids, total polyunsaturated | 319 mg | 90.4 mg | 521 | 2196 |
| Fatty Acids, total saturated | 86 mg | 24.4 mg | 654 | 2721 |
| Total Lipid (Fat) | 660 mg | 187.1 mg | 363 | 1683 |
| Saturated Fats (3) | per 100g | per Oz | Rank Cat. | Rank Foods |
| Lauric Acid (12:0) | 3 mg | 0.9 mg | 97 | 707 |
| Palmitic Acid (16:0) | 72 mg | 20.4 mg | 531 | 2204 |
| Stearic Acid (18:0) | 4 mg | 1.1 mg | 343 | 1687 |
| Monounsaturated Fats (2) | per 100g | per Oz | Rank Cat. | Rank Foods |
| Oleic Acid (18:1) | 46 mg | 13 mg | 572 | 2766 |
| Palmitoleic Acid (16:1) | 1 mg | 0.3 mg | 88 | 982 |
| Polyunsaturated Fats (3) | per 100g | per Oz | Rank Cat. | Rank Foods |
| Eicosatetraenoic Acid, ETA (20:4) | 2 mg | 0.6 mg | 14 | 292 |
| Linoleic Acid (18:2 n-6) | 130 mg | 36.9 mg | 591 | 2264 |
| Linolenic Acid (18:3) | 170 mg | 48.2 mg | 141 | 786 |
| Amino Acids (1) | per 100g | per Oz | Rank Cat. | Rank Foods |
| Betaine | 100 µg | 28.3 µg | 32 | 326 |
| Protein (1) | per 100g | per Oz | Rank Cat. | Rank Foods |
| Protein | 2.6 g | 731.4 mg | 265 | 1361 |
| Water-soluble Vitamins (9) | per 100g | per Oz | Rank Cat. | Rank Foods |
| Folate, DFE | 97 µg | 27.5 µg | 73 | 358 |
| Folate, food | 97 µg | 27.5 µg | 73 | 192 |
| Folate, total | 97 µg | 27.5 µg | 73 | 286 |
| Niacin | 305 µg | 86.5 µg | 638 | 2227 |
| Pantothenic Acid | 437 µg | 123.9 µg | 130 | 753 |
| Riboflavin | 86 µg | 24.4 µg | 197 | 725 |
| Thiamin | 44 µg | 12.5 µg | 199 | 840 |
| Vitamin B6 | 73 µg | 20.7 µg | 287 | 908 |
| Vitamin C | 15 mg | 4.3 mg | 294 | 473 |
| Fat-soluble Vitamins (6) | per 100g | per Oz | Rank Cat. | Rank Foods |
| alpha-Tocopherol | 430 µg | 121.9 µg | 243 | 600 |
| beta-Carotene | 1.4 mg | 402.6 µg | 364 | 444 |
| Lutein + Zeaxanthin | 3.6 mg | 1 mg | 138 | 160 |
| Phylloquinone | 109 µg | 30.9 µg | 225 | 271 |
| Vitamin A, IU | 2.4k IU | 671.9 IU | 130 | 258 |
| Vitamin A, RAE | 119 µg | 33.7 µg | 342 | 591 |
| Minerals (10) | per 100g | per Oz | Rank Cat. | Rank Foods |
| Calcium, Ca | 160 mg | 45.4 mg | 52 | 385 |
| Copper, Cu | 76 µg | 21.5 µg | 232 | 773 |
| Iron, Fe | 1.5 mg | 413.9 µg | 148 | 775 |
| Magnesium, Mg | 47 mg | 13.3 mg | 74 | 280 |
| Manganese, Mn | 321 µg | 91 µg | 154 | 714 |
| Phosphorus, P | 52 mg | 14.7 mg | 119 | 620 |
| Potassium, K | 369 mg | 104.6 mg | 201 | 529 |
| Selenium, Se | 0.3 µg | 0.1 µg | 102 | 696 |
| Sodium, Na | 27 mg | 7.7 mg | 421 | 1124 |
| Zinc, Zn | 470 µg | 133.2 µg | 114 | 877 |
| Other Micronutrients (1) | per 100g | per Oz | Rank Cat. | Rank Foods |
| Choline | 15.3 mg | 4.3 mg | 249 | 1003 |
| Water (1) | per 100g | per Oz | Rank Cat. | Rank Foods |
| Water | 91.7 g | 26 g | 95 | 141 |
| Other (3) | per 100g | per Oz | Rank Cat. | Rank Foods |
| Ash | 1.4 g | 396.9 mg | 111 | 520 |
| Kcal (Energy) | 25 kcal | 7.1 kcal | 197 | 664 |
| KJ (Energy) | 105 kj | 29.8 kj | 276 | 1056 |
Foods Available Online
We searched Amazon for "Arugula" and found these products.
You can click on an image or the link below for further details of each product (#ad).
Showing top 3 of the hundreds of products available. Follow this link to explore the rest on Amazon (#ad).
Common Serving Sizes Of Raw Arugula
Here's some of the different portion/serving sizes to get a sense of the weight.
| Amount / Measurement | Weight in Gr | Weight in Oz |
|---|---|---|
| Leaf | 2.0 g | 0.1 oz |
| Cup | 10.0 g | 0.4 oz |
1 Similar Vegetables or Vegetable Products
Explore the nutrient content of similar vegetables and vegetable products below by clicking on their names.
Similar Vegetables and Vegetable Products 1 - 1
Click on the food to explore all the other nutrients it contains.
| Arugula Lettuce | No of Nutrients |
| 41 |
Recommended High Quality Supplements
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We have a whole category dedicated to supplement recommendations that you can use if you're in need of high quality supplements.
We update/review our recommendations several times per year.
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