Blackberry vs. Arugula
Nutrition comparison of Blackberry and Arugula
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
blackberry
versus
arugula
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in blackberry and arugula:
- Both arugula and blackberry are high in Vitamin C.
- Arugula has more riboflavin, Vitamin B6 and folate, however, blackberry contains more niacin.
- Arugula is a great source of Vitamin A and Vitamin K.
- Arugula is an excellent source of calcium and potassium.
- Blackberry is an excellent source of dietary fiber.
USDA sources for nutritional information: Blackberry (Blackberries, raw) and Arugula (Arugula, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Arugula and blackberry contain similar amounts of calories - arugula has 25 calories per 100 grams and blackberry has 43 calories.
For macronutrient ratios, blackberry is much lighter in protein, much heavier in carbs and heavier in fat compared to arugula per calorie. Blackberry has a macronutrient ratio of 12:79:9 and for arugula, 50:50:0 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Blackberry | Arugula | |
|---|---|---|
| Protein | 12% | 50% |
| Carbohydrates | 79% | 50% |
| Fat | 9% | ~ |
| Alcohol | ~ | ~ |
carbohydrates
Arugula and blackberry contain similar amounts of carbs - arugula has 3.7g of total carbs per 100 grams and blackberry has 9.6g of carbohydrates.
The carbs in arugula are made of 56% sugar and 44% dietary fiber, whereas the carbs in blackberry comprise of 52% dietary fiber and 48% sugar.
dietary fiber
Blackberry is an excellent source of dietary fiber and it has 231% more dietary fiber than arugula - arugula has 1.6g of dietary fiber per 100 grams and blackberry has 5.3g of dietary fiber.
sugar
Arugula and blackberry contain similar amounts of sugar - arugula has 2.1g of sugar per 100 grams and blackberry has 4.9g of sugar.
Protein
protein
Arugula and blackberry contain similar amounts of protein - arugula has 2.6g of protein per 100 grams and blackberry has 1.4g of protein.
Fat
saturated fat
Both arugula and blackberry are low in saturated fat - arugula has 0.09g of saturated fat per 100 grams and blackberry has 0.01g of saturated fat.
Vitamins
Vitamin C
Both arugula and blackberry are high in Vitamin C. Blackberry has 40% more Vitamin C than arugula - arugula has 15mg of Vitamin C per 100 grams and blackberry has 21mg of Vitamin C.
Vitamin A
Arugula is a great source of Vitamin A and it has 982% more Vitamin A than blackberry - arugula has 119ug of Vitamin A per 100 grams and blackberry has 11ug of Vitamin A.
Vitamin E
Arugula and blackberry contain similar amounts of Vitamin E - arugula has 0.43mg of Vitamin E per 100 grams and blackberry has 1.2mg of Vitamin E.
Vitamin K
Arugula is a great source of Vitamin K and it has 448% more Vitamin K than blackberry - arugula has 108.6ug of Vitamin K per 100 grams and blackberry has 19.8ug of Vitamin K.
The B Vitamins
Arugula has more riboflavin, Vitamin B6 and folate, however, blackberry contains more niacin. Both blackberry and arugula contain significant amounts of thiamin and pantothenic acid.
| Blackberry | Arugula | |
|---|---|---|
| Thiamin | 0.02 MG | 0.044 MG |
| Riboflavin | 0.026 MG | 0.086 MG |
| Niacin | 0.646 MG | 0.305 MG |
| Pantothenic acid | 0.276 MG | 0.437 MG |
| Vitamin B6 | 0.03 MG | 0.073 MG |
| Folate | 25 UG | 97 UG |
Minerals
calcium
Arugula is an excellent source of calcium and it has 452% more calcium than blackberry - arugula has 160mg of calcium per 100 grams and blackberry has 29mg of calcium.
iron
Arugula has 135% more iron than blackberry - arugula has 1.5mg of iron per 100 grams and blackberry has 0.62mg of iron.
potassium
Arugula is an excellent source of potassium and it has 128% more potassium than blackberry - arugula has 369mg of potassium per 100 grams and blackberry has 162mg of potassium.
Antioxidants and Phytonutrients
flavonoids
Naturally occuring in fruits and vegetables, flavonoids are associated with many health benefits and used in a variety of medicinal and pharmaceutical applications. [2][3]
For specific flavonoid compounds, arugula has more kaempferol, quercetin and isorhamnetin than blackberry per 100 grams, however, blackberry contains more myricetin than arugula per 100 grams.
| Blackberry | Arugula | |
|---|---|---|
| kaempferol | 0.27 mg | 34.89 mg |
| myricetin | 0.67 mg | ~ |
| Quercetin | 3.58 mg | 7.92 mg |
| isorhamnetin | ~ | 4.3 mg |
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,
| Blackberry | Arugula | |
|---|---|---|
| beta-carotene | 128 UG | 1424 UG |
| lutein + zeaxanthin | 118 UG | 3555 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, both blackberry and arugula contain significant amounts of alpha linoleic acid (ALA).
| Blackberry | Arugula | |
|---|---|---|
| alpha linoleic acid | 0.094 G | 0.17 G |
| Total | 0.094 G | 0.17 G |
omega 6s
Comparing omega-6 fatty acids, both blackberry and arugula contain significant amounts of linoleic acid.
| Blackberry | Arugula | |
|---|---|---|
| linoleic acid | 0.186 G | 0.13 G |
| other omega 6 | ~ | 0.002 G |
| Total | 0.186 G | 0.132 G |
Customize your serving size
The comparison below is by common portions, e.g. cups, packages. You can also see a more concrete comparison by weight at equal weight (by grams) comparison.
Note: The specific food items compared are: Blackberry (Blackberries, raw) and Arugula (Arugula, raw) .
Blackberry g
()
|
Daily Values (%) |
Arugula g
()
|
|||||
|---|---|---|---|---|---|---|---|
| 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 % |
|
5% | iron | 5% |
|
MG % | |
| MG % |
|
5% | magnesium | 5% |
|
MG % | |
| MG % |
|
5% | potassium | 5% |
|
MG % | |
| MG % |
|
5% | thiamin (Vit B1) | 5% |
|
MG % | |
| MG % |
|
5% | riboflavin (Vit B2) | 5% |
|
MG % | |
| MG % |
|
5% | niacin (Vit B3) | 5% |
|
MG % | |
| MG % |
|
5% | Vitamin B6 | 5% |
|
MG % | |
| MG % |
|
5% | pantothenic acid (Vit B5) | 5% |
|
MG % | |
| UG % |
|
5% | folate (Vit B9) | 5% |
|
UG % | |
| UG % |
|
5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin E | 5% |
|
MG % | |
| UG % |
|
5% | Vitamin K | 5% |
|
UG % | |
| G % |
|
5% | protein | 5% |
|
G % | |
| UG % |
|
5% | biotin (Vit B7) | 5% |
|
UG % | |
| MG % |
|
5% | choline | 5% |
|
MG % | |
| MG % |
|
5% | chlorine | 5% |
|
MG % | |
| UG % |
|
5% | chromium | 5% |
|
UG % | |
| MG % |
|
5% | copper | 5% |
|
MG % | |
| UG % |
|
5% | fluoride | 5% |
|
UG % | |
| UG % |
|
5% | iodine | 5% |
|
UG % | |
| MG % |
|
5% | manganese | 5% |
|
MG % | |
| UG % |
|
5% | molybdenum | 5% |
|
UG % | |
| MG % |
|
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 blackberry contain more calories in 100 grams?Arugula and blackberry contain similar amounts of calories - arugula has 25 calories in 100g and blackberry has 43 calories.
Is arugula or blackberry better for protein?
Arugula and blackberry contain similar amounts of protein - arugula has 2.6g of protein per 100 grams and blackberry has 1.4g of protein.
Does arugula or blackberry have more carbohydrates?
By weight, arugula and blackberry contain similar amounts of carbs - arugula has 3.7g of carbs for 100g and blackberry has 9.6g of carbohydrates. the carbs in arugula are made of 60% sugar and 40% dietary fiber, whereas the carbs in blackberry comprise of 50% dietary fiber and 50% sugar.
Does arugula or blackberry contain more calcium?
Arugula is a rich source of calcium and it has 450% more calcium than blackberry - arugula has 160mg of calcium in 100 grams and blackberry has 29mg of calcium.
Does arugula or blackberry contain more potassium?
Arugula is a rich source of potassium and it has 130% more potassium than blackberry - arugula has 369mg of potassium in 100 grams and blackberry has 162mg of potassium.