Arugula vs endive: which is healthier?
They are about equally nutrient-dense: arugula scores 98/100 and endive 98/100, so pick by your goal. Both can be part of a healthy diet; the table below shows where each one is stronger. Source: USDA FoodData Central.
Arugula
25 kcal per 100 g. 1 cup: 20 g
Endive
17 kcal per 100 g. 1 cup chopped: 50 g
Which to pick for your goal
- Fewer caloriesEndive25 vs 17 kcal per 100 g
- More proteinArugula2.6 vs 1.3 g per 100 g
- More fiberEndive1.6 vs 3.1 g per 100 g
- Less sugarEndive2 vs 0.3 g per 100 g
- More potassiumArugula369 vs 314 mg per 100 g
- Less saturated fatAbout even<0.1 vs <0.1 g per 100 g
Nutrition side by side
| Nutrient | Arugula, 100 g | Endive, 100 g | Arugula, 20 g | Endive, 50 g |
|---|---|---|---|---|
| Calories | 25 kcal | 17 kcal | 5 kcal | 9 kcal |
| Protein | 2.6 g | 1.3 g | 0.5 g | 0.6 g |
| Carbohydrates | 3.6 g | 3.4 g | 0.7 g | 1.7 g |
| Sugars | 2 g | 0.3 g | 0.4 g | 0.1 g |
| Fiber | 1.6 g | 3.1 g | 0.3 g | 1.6 g |
| Fat | 0.7 g | 0.2 g | 0.1 g | 0.1 g |
| Saturated fat | <0.1 g | <0.1 g | <0.1 g | <0.1 g |
| Vitamin C | 15 mg | 6.5 mg | 3 mg | 3.3 mg |
| Vitamin A | 119 µg | 108 µg | 24 µg | 54 µg |
| Potassium | 369 mg | 314 mg | 74 mg | 157 mg |
| Iron | 1.5 mg | 0.8 mg | 0.3 mg | 0.4 mg |
| Calcium | 160 mg | 52 mg | 32 mg | 26 mg |
| Magnesium | 47 mg | 15 mg | 9.4 mg | 7.5 mg |
| Sodium | 27 mg | 22 mg | 5.4 mg | 11 mg |
Last updated . Scores use the HowHealthyIs Score method.