Black Pepper vs. Arugula
Nutrition comparison of Black Pepper and Arugula
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
black pepper
versus
arugula
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in black pepper and arugula:
- Both arugula and black pepper are high in Vitamin K, calcium and potassium.
- Arugula has 15.1 times less saturated fat than black pepper.
- Arugula is a great source of Vitamin A and Vitamin C.
- Black pepper has more thiamin, niacin, pantothenic acid and Vitamin B6, however, arugula contains more folate.
- Black pepper is a great source of protein.
- Black pepper is an excellent source of dietary fiber and iron.
USDA sources for nutritional information: Black Pepper (Spices, pepper, black) and Arugula (Arugula, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Black pepper is high in calories and arugula has 90% less calories than black pepper - arugula has 25 calories per 100 grams and black pepper has 251 calories.
For macronutrient ratios, black pepper is lighter in protein, much heavier in carbs and lighter in fat compared to arugula per calorie. Black pepper has a macronutrient ratio of 13:78:9 and for arugula, 33:47:20 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Black Pepper | Arugula | |
|---|---|---|
| Protein | 13% | 33% |
| Carbohydrates | 78% | 47% |
| Fat | 9% | 20% |
| Alcohol | ~ | ~ |
carbohydrates
Black pepper is high in carbohydrates and arugula has 94% less carbohydrates than black pepper - arugula has 3.7g of total carbs per 100 grams and black pepper has 64g of carbohydrates.
dietary fiber
Black pepper is an excellent source of dietary fiber and it has 14 times more dietary fiber than arugula - arugula has 1.6g of dietary fiber per 100 grams and black pepper has 25.3g of dietary fiber.
sugar
Arugula and black pepper contain similar amounts of sugar - arugula has 2.1g of sugar per 100 grams and black pepper has 0.64g of sugar.
Protein
protein
Black pepper is a great source of protein and it has 303% more protein than arugula - arugula has 2.6g of protein per 100 grams and black pepper has 10.4g of protein.
Fat
saturated fat
Arugula has 15.1 times less saturated fat than black pepper - arugula has 0.09g of saturated fat per 100 grams and black pepper has 1.4g of saturated fat.
Vitamins
Vitamin C
Arugula is a great source of Vitamin C and it has more Vitamin C than black pepper - arugula has 15mg of Vitamin C per 100 grams and black pepper does not contain significant amounts.
Vitamin A
Arugula is a great source of Vitamin A and it has 341% more Vitamin A than black pepper - arugula has 119ug of Vitamin A per 100 grams and black pepper has 27ug of Vitamin A.
Vitamin E
Arugula and black pepper contain similar amounts of Vitamin E - arugula has 0.43mg of Vitamin E per 100 grams and black pepper has 1mg of Vitamin E.
Vitamin K
Both arugula and black pepper are high in Vitamin K. Black pepper has 51% more Vitamin K than arugula - arugula has 108.6ug of Vitamin K per 100 grams and black pepper has 163.7ug of Vitamin K.
The B Vitamins
Black pepper has more thiamin, niacin, pantothenic acid and Vitamin B6, however, arugula contains more folate. Both black pepper and arugula contain significant amounts of riboflavin.
| Black Pepper | Arugula | |
|---|---|---|
| Thiamin | 0.108 MG | 0.044 MG |
| Riboflavin | 0.18 MG | 0.086 MG |
| Niacin | 1.143 MG | 0.305 MG |
| Pantothenic acid | 1.399 MG | 0.437 MG |
| Vitamin B6 | 0.291 MG | 0.073 MG |
| Folate | 17 UG | 97 UG |
Minerals
calcium
Both arugula and black pepper are high in calcium. Black pepper has 177% more calcium than arugula - arugula has 160mg of calcium per 100 grams and black pepper has 443mg of calcium.
iron
Black pepper is an excellent source of iron and it has 565% more iron than arugula - arugula has 1.5mg of iron per 100 grams and black pepper has 9.7mg of iron.
potassium
Both arugula and black pepper are high in potassium. Black pepper has 260% more potassium than arugula - arugula has 369mg of potassium per 100 grams and black pepper has 1329mg of potassium.
Antioxidants and Phytonutrients
carotenoids
Carotenoids are micronutrients commonly found in plants and some animal products. An example is beta-carotene, the notable carotenoid which is a popular source of Vitamin A.[4][5]
For specific types of carotenoids,
| Black Pepper | Arugula | |
|---|---|---|
| beta-carotene | 310 UG | 1424 UG |
| alpha-carotene | 12 UG | ~ |
| lycopene | 20 UG | ~ |
| lutein + zeaxanthin | 454 UG | 3555 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, both black pepper and arugula contain significant amounts of alpha linoleic acid (ALA).
| Black Pepper | Arugula | |
|---|---|---|
| alpha linoleic acid | 0.152 G | 0.17 G |
| Total | 0.152 G | 0.17 G |
omega 6s
Comparing omega-6 fatty acids, black pepper has more linoleic acid than arugula per 100 grams.
| Black Pepper | Arugula | |
|---|---|---|
| linoleic acid | 0.694 G | 0.13 G |
| other omega 6 | ~ | 0.002 G |
| Total | 0.694 G | 0.132 G |
Customize your serving size
The comparison below is by weight, but sometimes 100g isn't that intuitive of a measurement for food. View a custom portion comparison (e.g. cups, oz, package).
You can try adding or subtracting the amount of either Black Pepper or Arugula .
Note: The specific food items compared are: Black Pepper (Spices, pepper, black) and Arugula (Arugula, raw) .
Black Pepper g
()
|
Daily Values (%) |
Arugula g
()
|
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|---|---|---|---|---|---|---|---|
| KCAL % |
|
5% | calories | 5% |
|
KCAL % | |
| G % |
|
5% | carbohydrates | 5% |
|
G % | |
| G % |
|
5% | dietary fiber | 5% |
|
G % | |
| G | 5% | sugar | 5% | G | |||
| G % |
|
5% | total fat | 5% |
|
G % | |
| G % |
|
5% | saturated fat | 5% |
|
G % | |
| G | 5% | monounsaturated fat | 5% | G | |||
| G | 5% | polyunsaturated fat | 5% | G | |||
| G | 5% | trans fat | 5% | G | |||
| MG | 5% | cholesterol | 5% | MG | |||
| MG % |
|
5% | sodium | 5% |
|
MG % | |
| 5% | Vitamins and Minerals | 5% | |||||
| UG % |
|
5% | Vitamin A | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin C | 5% |
|
MG % | |
| IU % |
|
5% | Vitamin D | 5% |
|
IU % | |
| MG % |
|
5% | calcium | 5% |
|
MG % | |
| MG % |
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5% | iron | 5% |
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MG % | |
| MG % |
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5% | magnesium | 5% |
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MG % | |
| MG % |
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5% | potassium | 5% |
|
MG % | |
| MG % |
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5% | thiamin (Vit B1) | 5% |
|
MG % | |
| MG % |
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5% | riboflavin (Vit B2) | 5% |
|
MG % | |
| MG % |
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5% | niacin (Vit B3) | 5% |
|
MG % | |
| MG % |
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5% | Vitamin B6 | 5% |
|
MG % | |
| MG % |
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5% | pantothenic acid (Vit B5) | 5% |
|
MG % | |
| UG % |
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5% | folate (Vit B9) | 5% |
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| UG % |
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5% | Vitamin B12 | 5% |
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UG % | |
| MG % |
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5% | Vitamin E | 5% |
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MG % | |
| UG % |
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5% | Vitamin K | 5% |
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UG % | |
| G % |
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5% | protein | 5% |
|
G % | |
| UG % |
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5% | biotin (Vit B7) | 5% |
|
UG % | |
| MG % |
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5% | choline | 5% |
|
MG % | |
| MG % |
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5% | chlorine | 5% |
|
MG % | |
| UG % |
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5% | chromium | 5% |
|
UG % | |
| MG % |
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5% | copper | 5% |
|
MG % | |
| UG % |
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5% | fluoride | 5% |
|
UG % | |
| UG % |
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5% | iodine | 5% |
|
UG % | |
| MG % |
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5% | manganese | 5% |
|
MG % | |
| UG % |
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5% | molybdenum | 5% |
|
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| MG % |
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5% | phosphorus | 5% |
|
MG % | |
| UG % |
|
5% | selenium | 5% |
|
UG % | |
| MG % |
|
5% | zinc | 5% |
|
MG % | |
| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | G | |||
FAQ
Does arugula or black pepper contain more calories in 100 grams?Black pepper is high in calories and arugula has 90% less calories than black pepper - arugula has 25 calories in 100g and black pepper has 251 calories.
Is arugula or black pepper better for protein?
Black pepper is a great source of protein and it has 300% more protein than arugula - arugula has 2.6g of protein per 100 grams and black pepper has 10.4g of protein.
Does arugula or black pepper have more carbohydrates?
By weight, black pepper is high in carbohydrates and arugula has 90% fewer carbohydrates than black pepper - arugula has 3.7g of carbs for 100g and black pepper has 64g of carbohydrates.
Does arugula or black pepper contain more calcium?
Both arugula and black pepper are high in calcium. Black pepper has 180% more calcium than arugula - arugula has 160mg of calcium in 100 grams and black pepper has 443mg of calcium.
Does arugula or black pepper contain more iron?
Black pepper is an abundant source of iron and it has 570% more iron than arugula - arugula has 1.5mg of iron in 100 grams and black pepper has 9.7mg of iron.
Does arugula or black pepper contain more potassium?
Both arugula and black pepper are high in potassium. Black pepper has 260% more potassium than arugula - arugula has 369mg of potassium in 100 grams and black pepper has 1329mg of potassium.