Arugula vs Quinoa
Side-by-side nutrition comparison per serving. See which fits your goals better.
Quick Verdict
Best for weight loss
Arugula
Best for muscle gain
Quinoa
Best for low-carb
Arugula
Macro Comparison
Arugula: 100g (100g) | Quinoa: 100g (100g)
25
Arugula
120
Quinoa
2.58g
Arugula
4.4g
Quinoa
3.65g
Arugula
21.3g
Quinoa
0.66g
Arugula
1.92g
Quinoa
Protein Efficiency
What percentage of calories come from protein — higher is better for staying lean.
41%
Arugula
15%
Quinoa
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| Nutrient | Arugula | Quinoa |
|---|---|---|
| Calories | 25 | 120 |
| Protein | 2.6g | 4.4g |
| Carbs | 3.7g | 21.3g |
| Fat | 0.7g | 1.9g |
| Fiber | 1.6g | 2.8g |
| Sugar | 2.05g | 0.87g |
| Sodium | 27mg | 7mg |
| Cholesterol | 0mg | 0mg |
| Saturated Fat | 0.09g | 0.23g |
| Potassium | 369mg | 172mg |
| Vitamin A | 119mcg | 0mcg |
| Vitamin C | 15mg | 0mg |
| Calcium | 160mg | 17mg |
| Iron | 1.46mg | 1.49mg |
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 Quinoa. Quinoa delivers 4.4g protein per serving — 1.8g 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 Quinoa better for weight loss?
For weight loss, Arugula is the better choice. Arugula has 25 calories and 2.58g protein per serving, while Quinoa has 120 calories and 4.4g protein. Lower calories with higher protein helps you stay full while eating fewer calories.
Which has more protein, Arugula or Quinoa?
Quinoa has more protein per serving. Arugula provides 2.58g and Quinoa provides 4.4g of protein.
Can I eat both arugula and quinoa together?
Yes! Combining arugula and quinoa gives you 145 calories and 6.98g protein. This combination can work well as part of a balanced meal.