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