Comparing Nutrients in 7 ounces Radicchio VS Arugula

Macros Ratio

	Protein	Fat	Carbs
Radicchio	22%	9%	69%
Arugula	33%	19%	48%

Macro Nutrients

	Radicchio	Arugula	Recommended Dietary Allowance
Energy	1.57% 45.6kcal	1.7% 49.6kcal	2900kcal per day for Men 19-50 years
Fat	0.51% 0.5g	1.35% 1.3g	97g per day for Men 19-50 years
Saturated Fat	0.37% 0.12g	0.53% 0.17g	32g per day for Men 19-50 years
Omega 3	2% 0.032g	21% 0.34g	1.6g per day for Men 19-50 years
Omega 6	1.1% 0.18g	1.5% 0.26g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	6.84% 8.9g	5.57% 7.24g	130g per day for Men 19-50 years
Sugars	1.64% 1.2g	5.6% 4.07g	72.5g per day for Men 19-50 years	Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Fructose	NA	NA	72.5g per day for Men 19-50 years	≤50g/day or ~10% of energy has no deleterious effect on lipid and glucose control and of ≤100g/day does not influence body weight[PMC2991323]
Glucose	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	4.7% 1.8g	8.36% 3.18g	38g per day for Men 19-50 years
Protein	5.07% 2.84g	9.14% 5.1g	56g per day for Men 19-50 years

Vitamins

	Radicchio	Arugula	Recommended Dietary Allowance
Vitamin A	0.22% 2μg	26.2% 236μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	2.65% 0.032mg	7.28% 0.087mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.27% 0.056mg	13% 0.17mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.16% 0.51mg	3.8% 0.61mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10.7% 0.53mg	17.3% 0.87mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	8.7% 0.11mg	11% 0.14mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	29.8% 119μg	48% 192μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	17.6% 16mg	33% 29.8mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	30% 4.5mg	5.7% 0.85mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	422% 506μg	180% 216μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Radicchio	Arugula	Recommended Dietary Allowance
Calcium	3.77% 37.7mg	31.8% 318mg	1000mg per day for Men 19-50 years
Copper	75% 0.68mg	16.8% 0.15mg	0.9mg per day for Men 19-50 years
Fluoride	NA	NA	4000μg per day for Men 19-50 years	Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Iron	14% 1.13mg	36.2% 2.9mg	8mg per day for Men 19-50 years
Magnesium	6.14% 25.8mg	22.2% 93mg	420mg per day for Men 19-50 years
Manganese	12% 0.27mg	27.7% 0.64mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	11.3% 79.4mg	14.7% 103mg	700mg per day for Men 19-50 years
Potassium	17.6% 599mg	21.5% 732mg	3400mg per day for Men 19-50 years
Selenium	3.25% 1.8μg	1.1% 0.6μg	55μg per day for Men 19-50 years
Sodium	2.9% 43.7mg	3.57% 53.6mg	1500mg per day for Men 19-50 years
Zinc	11% 1.23mg	8.48% 0.93mg	11mg per day for Men 19-50 years
Water	5% 185g	4.9% 182g	3700g per day for Men 19-50 years

Nutrient Comparison: Radicchio VS Arugula per 7 oz

Compare the macro and micronutrient content in 7 oz of Radicchio versus 7 oz of Arugula to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Radicchio vs Arugula:

• 7 ounces of Radicchio have 5.3 times more Vitamin E and 2.3 times more Vitamin K than Arugula.
• While 7 oz of Raw Arugula contain 119 times more Vitamin A, 2.8 times more Vitamin B1, 3.1 times more Vitamin B2, 1.6 times more Vitamin B5, 1.3 times more Vitamin B6, 1.6 times more Vitamin B9 and 1.9 times more Vitamin C than Raw Radicchio.
• 7 ounces of Radicchio have insufficient amounts of Vitamin A and Vitamin B1
• Both Raw Radicchio as well as Raw Arugula have insufficient amounts of Vitamin B3, Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Radicchio vs Arugula:

• 7 ounces of Radicchio have 4.5 times more Copper and 1.3 times more Zinc than Arugula.
• While 7 oz of Raw Arugula contain 8.4 times more Calcium, 2.6 times more Iron, 3.6 times more Magnesium, 2.3 times more Manganese and 1.3 times more Phosphorus than Raw Radicchio.
• Both Radicchio and Arugula contain similar levels of Potassium and Water per seven ounces.
• 7 ounces of Radicchio lack sufficient amounts of Calcium
• Both Raw Radicchio as well as Raw Arugula lack sufficient amounts of Selenium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Radicchio have 1.2 times more Carbohydrate than Arugula.
• While 7 oz of Raw Arugula contain 10.6 times more Omega 3, 3.4 times more Sugars, 1.8 times more Fiber and 1.8 times more Protein than Raw Radicchio.
• 7 ounces of Radicchio provide inadequate amounts of Omega 3
• Both Raw Radicchio as well as Raw Arugula provide inadequate amounts of Energy and Omega 6 in seven ounces.

Frequently Asked Questions about Radicchio VS Arugula

What are the health benefits of Radicchio compared to Arugula?

Radicchio is rich in antioxidants, vitamins K and C, and fiber, which can help support heart health, digestion, and immune function. Arugula is also high in vitamins A and K, as well as calcium and folate, which can promote bone health and reduce inflammation. Both are nutritious choices, but radicchio may have a slight edge in terms of antioxidant content.

Can I lose weight easier by eating more Radicchio or Arugula?

Both radicchio and arugula are low in calories and high in fiber, making them great choices for weight loss. However, arugula is slightly lower in calories and higher in certain nutrients like vitamin C and potassium compared to radicchio. Ultimately, the key to weight loss is creating a calorie deficit, so incorporating either radicchio or arugula into a balanced diet along with other nutrient-dense foods will support your weight loss goals.

Should I eat more Radicchio or more Arugula to gain more muscles while training consistently?

Both radicchio and arugula are nutritious leafy greens that can support muscle growth when included in a balanced diet. However, arugula is slightly higher in protein and contains more vitamins and minerals that are beneficial for muscle recovery and growth, such as vitamin K and calcium. Therefore, incorporating more arugula into your diet may be more beneficial for muscle gain while training consistently.

What is the environmental impact of producing Radicchio compared to Arugula?

Radicchio has a higher environmental impact compared to arugula due to its longer growing season, higher water and fertilizer requirements, and the need for more land to cultivate. Arugula is generally considered to have a lower environmental footprint as it requires less resources to grow.