Arugula vs Squash, winter, butternut
Side-by-side nutrition comparison per serving. See which fits your goals better.
Quick Verdict
Best for weight loss
Arugula
Best for muscle gain
Arugula
Best for low-carb
Arugula
Macro Comparison
Arugula: 100g (100g) | Squash, winter, butternut: 100g (100g)
25
Arugula
45
Squash, winter, butternut
2.58g
Arugula
1g
Squash, winter, butternut
3.65g
Arugula
11.7g
Squash, winter, butternut
0.66g
Arugula
0.1g
Squash, winter, butternut
Protein Efficiency
What percentage of calories come from protein — higher is better for staying lean.
41%
Arugula
9%
Squash, winter, butternut
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| Nutrient | Arugula | Squash, winter, butternut |
|---|---|---|
| Calories | 25 | 45 |
| Protein | 2.6g | 1g |
| Carbs | 3.7g | 11.7g |
| Fat | 0.7g | 0.1g |
| Fiber | 1.6g | 2g |
| Sugar | 2.05g | 2.2g |
| Sodium | 27mg | 4mg |
| Cholesterol | 0mg | 0mg |
| Saturated Fat | 0.09g | 0.02g |
| Potassium | 369mg | 352mg |
| Vitamin A | 119mcg | 532mcg |
| Vitamin C | 15mg | 21mg |
| Calcium | 160mg | 48mg |
| Iron | 1.46mg | 0.7mg |
Which Should You Choose?
For weight loss
Choose Arugula. With 25 calories and 2.58g protein, it gives you more protein per calorie — keeping you full while cutting calories.
For muscle gain
Choose Arugula. Arugula delivers 2.58g protein per serving — 1.6g more than Squash, winter, butternut.
For low-carb diets
Choose Arugula with 3.65g carbs per serving.
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Take the free quizCommon Questions
Is Arugula or Squash, winter, butternut better for weight loss?
For weight loss, Arugula is the better choice. Arugula has 25 calories and 2.58g protein per serving, while Squash, winter, butternut has 45 calories and 1g protein. Lower calories with higher protein helps you stay full while eating fewer calories.
Which has more protein, Arugula or Squash, winter, butternut?
Arugula has more protein per serving. Arugula provides 2.58g and Squash, winter, butternut provides 1g of protein.
Can I eat both arugula and squash, winter, butternut together?
Yes! Combining arugula and squash, winter, butternut gives you 70 calories and 3.58g protein. This combination can work well as part of a balanced meal.