Acorn squash, cooked vs Arugula, raw

Acorn squash, cooked3

Leader

Arugula, raw6

Arugula, raw leads 6–3 · 9 categories decided

Both foods compared at 100 kcal.

The verdict

Arugula, raw comes out ahead, winning 6 of 9 nutrient match-ups.

Pick Acorn squash, cooked for more fiber, less saturated fat and less sodium.

Pick Arugula, raw for more protein, more potassium, more calcium, more iron, more magnesium and more vitamin C.

Equal weight (per 100 g)Common serving Equal calories

Head-to-head

Energy
100 kcal
100 kcal
Proteinmore is better
2 g
10.32 gWIN
Carbohydrate
26.04 g
14.6 g
Fibermore is better
WIN7.86 g
6.4 g
Total sugarsless is better
—
8.2 g
Total fat
0.25 g
2.64 g
Saturated fatless is better
WIN0.05 g
0.34 g
Sodiumless is better
WIN7.14 mg
108 mg
Potassiummore is better
780.36 mg
1476 mgWIN
Calciummore is better
78.57 mg
640 mgWIN
Ironmore is better
1.66 mg
5.84 mgWIN
Magnesiummore is better
76.79 mg
188 mgWIN
Vitamin Cmore is better
19.29 mg
60 mgWIN
Vitamin Dmore is better
—
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Winners are decided by deterministic per-metric rules on the stated basis; ties and missing data don’t score (missing ≠ zero). Educational information only — not medical advice.