Blueberry vs. Arugula
Nutrition comparison of Blueberry and Arugula
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
blueberry
versus
arugula
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in blueberry and arugula:
- Arugula has 3.8 times less sugar than blueberry.
- Arugula has 56% less calories than blueberry.
- Arugula has 75% less carbohydrates than blueberry.
- Arugula has more pantothenic acid and folate.
- Arugula is a great source of Vitamin A, Vitamin C and Vitamin K.
- Arugula is an excellent source of calcium and potassium.
- Blueberry is a great source of dietary fiber.
USDA sources for nutritional information: Blueberry (Blueberries, raw) and Arugula (Arugula, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Arugula has 56% less calories than blueberry - arugula has 25 calories per 100 grams and blueberry has 57 calories.
For macronutrient ratios, blueberry is much lighter in protein, much heavier in carbs and heavier in fat compared to arugula per calorie. Blueberry has a macronutrient ratio of 5:91:5 and for arugula, 50:50:0 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Blueberry | Arugula | |
|---|---|---|
| Protein | 5% | 50% |
| Carbohydrates | 91% | 50% |
| Fat | 5% | ~ |
| Alcohol | ~ | ~ |
carbohydrates
Arugula has 75% less carbohydrates than blueberry - arugula has 3.7g of total carbs per 100 grams and blueberry has 14.5g of carbohydrates.
dietary fiber
Blueberry is a great source of dietary fiber and it has 50% more dietary fiber than arugula - arugula has 1.6g of dietary fiber per 100 grams and blueberry has 2.4g of dietary fiber.
sugar
Arugula has 3.8 times less sugar than blueberry - arugula has 2.1g of sugar per 100 grams and blueberry has 10g of sugar.
Protein
protein
Arugula has 249% more protein than blueberry - arugula has 2.6g of protein per 100 grams and blueberry has 0.74g of protein.
Fat
saturated fat
Both arugula and blueberry are low in saturated fat - arugula has 0.09g of saturated fat per 100 grams and blueberry has 0.03g of saturated fat.
Vitamins
Vitamin C
Arugula is a great source of Vitamin C and it has 55% more Vitamin C than blueberry - arugula has 15mg of Vitamin C per 100 grams and blueberry has 9.7mg of Vitamin C.
Vitamin A
Arugula is a great source of Vitamin A and it has 38 times more Vitamin A than blueberry - arugula has 119ug of Vitamin A per 100 grams and blueberry has 3ug of Vitamin A.
Vitamin E
Arugula and blueberry contain similar amounts of Vitamin E - arugula has 0.43mg of Vitamin E per 100 grams and blueberry has 0.57mg of Vitamin E.
Vitamin K
Arugula is a great source of Vitamin K and it has 463% more Vitamin K than blueberry - arugula has 108.6ug of Vitamin K per 100 grams and blueberry has 19.3ug of Vitamin K.
The B Vitamins
Arugula has more pantothenic acid and folate. Both blueberry and arugula contain significant amounts of thiamin, riboflavin, niacin and Vitamin B6.
| Blueberry | Arugula | |
|---|---|---|
| Thiamin | 0.037 MG | 0.044 MG |
| Riboflavin | 0.041 MG | 0.086 MG |
| Niacin | 0.418 MG | 0.305 MG |
| Pantothenic acid | 0.124 MG | 0.437 MG |
| Vitamin B6 | 0.052 MG | 0.073 MG |
| Folate | 6 UG | 97 UG |
Minerals
calcium
Arugula is an excellent source of calcium and it has 25 times more calcium than blueberry - arugula has 160mg of calcium per 100 grams and blueberry has 6mg of calcium.
iron
Arugula has 421% more iron than blueberry - arugula has 1.5mg of iron per 100 grams and blueberry has 0.28mg of iron.
potassium
Arugula is an excellent source of potassium and it has 379% more potassium than blueberry - arugula has 369mg of potassium per 100 grams and blueberry has 77mg 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 and isorhamnetin than blueberry per 100 grams, however, blueberry contains more myricetin than arugula per 100 grams. Both blueberry and arugula contain significant amounts of quercetin.
| Blueberry | Arugula | |
|---|---|---|
| luteolin | 0.2 mg | ~ |
| kaempferol | 1.66 mg | 34.89 mg |
| myricetin | 1.3 mg | ~ |
| Quercetin | 7.67 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,
| Blueberry | Arugula | |
|---|---|---|
| beta-carotene | 32 UG | 1424 UG |
| lutein + zeaxanthin | 80 UG | 3555 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, arugula has more alpha linoleic acid (ALA) than blueberry per 100 grams.
| Blueberry | Arugula | |
|---|---|---|
| alpha linoleic acid | 0.058 G | 0.17 G |
| Total | 0.058 G | 0.17 G |
omega 6s
Comparing omega-6 fatty acids, both blueberry and arugula contain significant amounts of linoleic acid.
| Blueberry | Arugula | |
|---|---|---|
| linoleic acid | 0.088 G | 0.13 G |
| other omega 6 | ~ | 0.002 G |
| Total | 0.088 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.
Blueberry 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 blueberry contain more calories in 100 grams?Arugula has 60% less calories than blueberry - arugula has 25 calories in 100g and blueberry has 57 calories.
Is arugula or blueberry better for protein?
Arugula has 250% more protein than blueberry - arugula has 2.6g of protein per 100 grams and blueberry has 0.74g of protein.
Does arugula or blueberry have more carbohydrates?
By weight, arugula has 80% fewer carbohydrates than blueberry - arugula has 3.7g of carbs for 100g and blueberry has 14.5g of carbohydrates.
Does arugula or blueberry contain more calcium?
Arugula is a rich source of calcium and it has 25 times more calcium than blueberry - arugula has 160mg of calcium in 100 grams and blueberry has 6mg of calcium.
Does arugula or blueberry contain more potassium?
Arugula is a rich source of potassium and it has 380% more potassium than blueberry - arugula has 369mg of potassium in 100 grams and blueberry has 77mg of potassium.