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