Arugula vs Oats
Side-by-side nutrition comparison per serving. See which fits your goals better.
Quick Verdict
Best for weight loss
Arugula
Best for muscle gain
Oats
Best for low-carb
Arugula
Macro Comparison
Arugula: 100g (100g) | Oats: 100g (100g)
25
Arugula
379
Oats
2.58g
Arugula
13.2g
Oats
3.65g
Arugula
67.7g
Oats
0.66g
Arugula
6.52g
Oats
Protein Efficiency
What percentage of calories come from protein — higher is better for staying lean.
41%
Arugula
14%
Oats
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| Nutrient | Arugula | Oats |
|---|---|---|
| Calories | 25 | 379 |
| Protein | 2.6g | 13.2g |
| Carbs | 3.7g | 67.7g |
| Fat | 0.7g | 6.5g |
| Fiber | 1.6g | 10.1g |
| Sugar | 2.05g | 0.99g |
| Sodium | 27mg | 6mg |
| Cholesterol | 0mg | 0mg |
| Saturated Fat | 0.09g | 1.11g |
| Potassium | 369mg | 362mg |
| Vitamin A | 119mcg | 0mcg |
| Vitamin C | 15mg | 0mg |
| Calcium | 160mg | 52mg |
| Iron | 1.46mg | 4.25mg |
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 Oats. Oats delivers 13.2g protein per serving — 10.6g 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 Oats better for weight loss?
For weight loss, Arugula is the better choice. Arugula has 25 calories and 2.58g protein per serving, while Oats has 379 calories and 13.2g protein. Lower calories with higher protein helps you stay full while eating fewer calories.
Which has more protein, Arugula or Oats?
Oats has more protein per serving. Arugula provides 2.58g and Oats provides 13.2g of protein.
Can I eat both arugula and oats together?
Yes! Combining arugula and oats gives you 404 calories and 15.78g protein. This combination can work well as part of a balanced meal.