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