Sweet potatoes, orange flesh, without skin 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
Arugula
Best for low-carb
Arugula
Macro Comparison
Sweet potatoes, orange flesh, without skin: 100g (100g) | Arugula: 100g (100g)
86
Sweet potatoes, orange flesh, without skin
25
Arugula
1.58g
Sweet potatoes, orange flesh, without skin
2.58g
Arugula
17.3g
Sweet potatoes, orange flesh, without skin
3.65g
Arugula
0.38g
Sweet potatoes, orange flesh, without skin
0.66g
Arugula
Protein Efficiency
What percentage of calories come from protein — higher is better for staying lean.
7%
Sweet potatoes, orange flesh, without skin
41%
Arugula
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Take the free quizPer 100g Comparison
| Nutrient | Sweet potatoes, orange flesh, without skin | Arugula |
|---|---|---|
| Calories | 86 | 25 |
| Protein | 1.6g | 2.6g |
| Carbs | 17.3g | 3.7g |
| Fat | 0.4g | 0.7g |
| Fiber | — | 1.6g |
| Sugar | — | 2.05g |
| Sodium | 0mg | 27mg |
| Cholesterol | — | 0mg |
| Saturated Fat | — | 0.09g |
| Potassium | 486mg | 369mg |
| Vitamin A | — | 119mcg |
| Vitamin C | 14.8mg | 15mg |
| Calcium | 22.3mg | 160mg |
| Iron | 0.4mg | 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 Arugula. Arugula delivers 2.58g protein per serving — 1g more than Sweet potatoes, orange flesh, without skin.
For low-carb diets
Choose Arugula with 3.65g carbs per serving.
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Take the free quizCommon Questions
Is Sweet potatoes, orange flesh, without skin or Arugula better for weight loss?
For weight loss, Arugula is the better choice. Sweet potatoes, orange flesh, without skin has 86 calories and 1.58g 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, Sweet potatoes, orange flesh, without skin or Arugula?
Arugula has more protein per serving. Sweet potatoes, orange flesh, without skin provides 1.58g and Arugula provides 2.58g of protein.
Can I eat both sweet potatoes, orange flesh, without skin and arugula together?
Yes! Combining sweet potatoes, orange flesh, without skin and arugula gives you 111 calories and 4.16g protein. This combination can work well as part of a balanced meal.