Arugula vs Lentils
Side-by-side nutrition comparison per serving. See which fits your goals better.
Quick Verdict
Best for weight loss
Arugula
Best for muscle gain
Lentils
Best for low-carb
Arugula
Macro Comparison
Arugula: 100g (100g) | Lentils: 100g (100g)
25
Arugula
114
Lentils
2.58g
Arugula
9.02g
Lentils
3.65g
Arugula
19.5g
Lentils
0.66g
Arugula
0.38g
Lentils
Protein Efficiency
What percentage of calories come from protein — higher is better for staying lean.
41%
Arugula
32%
Lentils
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| Nutrient | Arugula | Lentils |
|---|---|---|
| Calories | 25 | 114 |
| Protein | 2.6g | 9g |
| Carbs | 3.7g | 19.5g |
| Fat | 0.7g | 0.4g |
| Fiber | 1.6g | 7.9g |
| Sugar | 2.05g | 1.8g |
| Sodium | 27mg | 238mg |
| Cholesterol | 0mg | 0mg |
| Saturated Fat | 0.09g | 0.05g |
| Potassium | 369mg | 369mg |
| Vitamin A | 119mcg | 0mcg |
| Vitamin C | 15mg | 1.5mg |
| Calcium | 160mg | 19mg |
| Iron | 1.46mg | 3.33mg |
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 Lentils. Lentils delivers 9.02g protein per serving — 6.4g more than Arugula.
For low-carb diets
Choose Arugula with 3.65g carbs per serving.
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Take the free quizCommon Questions
Is Arugula or Lentils better for weight loss?
For weight loss, Arugula is the better choice. Arugula has 25 calories and 2.58g protein per serving, while Lentils has 114 calories and 9.02g protein. Lower calories with higher protein helps you stay full while eating fewer calories.
Which has more protein, Arugula or Lentils?
Lentils has more protein per serving. Arugula provides 2.58g and Lentils provides 9.02g of protein.
Can I eat both arugula and lentils together?
Yes! Combining arugula and lentils gives you 139 calories and 11.6g protein. This combination can work well as part of a balanced meal.