Arugula vs Potatoes, flesh and skin
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) | Potatoes, flesh and skin: 100g (100g)
25
Arugula
77
Potatoes, flesh and skin
2.58g
Arugula
2.05g
Potatoes, flesh and skin
3.65g
Arugula
17.5g
Potatoes, flesh and skin
0.66g
Arugula
0.09g
Potatoes, flesh and skin
Protein Efficiency
What percentage of calories come from protein — higher is better for staying lean.
41%
Arugula
11%
Potatoes, flesh and skin
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| Nutrient | Arugula | Potatoes, flesh and skin |
|---|---|---|
| Calories | 25 | 77 |
| Protein | 2.6g | 2g |
| Carbs | 3.7g | 17.5g |
| Fat | 0.7g | 0.1g |
| Fiber | 1.6g | 2.1g |
| Sugar | 2.05g | 0.82g |
| Sodium | 27mg | 6mg |
| Cholesterol | 0mg | 0mg |
| Saturated Fat | 0.09g | 0.03g |
| Potassium | 369mg | 425mg |
| Vitamin A | 119mcg | 0mcg |
| Vitamin C | 15mg | 19.7mg |
| Calcium | 160mg | 12mg |
| Iron | 1.46mg | 0.81mg |
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 — 0.5g more than Potatoes, flesh and skin.
For low-carb diets
Choose Arugula with 3.65g carbs per serving.
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Take the free quizCommon Questions
Is Arugula or Potatoes, flesh and skin better for weight loss?
For weight loss, Arugula is the better choice. Arugula has 25 calories and 2.58g protein per serving, while Potatoes, flesh and skin has 77 calories and 2.05g protein. Lower calories with higher protein helps you stay full while eating fewer calories.
Which has more protein, Arugula or Potatoes, flesh and skin?
Arugula has more protein per serving. Arugula provides 2.58g and Potatoes, flesh and skin provides 2.05g of protein.
Can I eat both arugula and potatoes, flesh and skin together?
Yes! Combining arugula and potatoes, flesh and skin gives you 102 calories and 4.63g protein. This combination can work well as part of a balanced meal.