Arugula vs. Chili Pepper
Nutrition comparison of Arugula and Chili Pepper
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
arugula
versus
chili pepper
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in arugula and chili pepper:
- Both arugula and chili pepper are high in Vitamin C and potassium.
- Arugula has more beta-carotene and lutein + zeaxanthin than chili pepper, however, chili pepper contains more alpha-carotene than arugula.
- Arugula is a great source of Vitamin A and Vitamin K.
- Arugula is an excellent source of calcium.
- Chili pepper has more niacin and Vitamin B6, however, arugula contains more pantothenic acid and folate.
USDA sources for nutritional information: Arugula (Arugula, raw) and Chili Pepper (Peppers, hot chili, green, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Arugula and chili pepper contain similar amounts of calories - arugula has 25 calories per 100 grams and chili pepper has 40 calories.
For macronutrient ratios, arugula is much heavier in protein, much lighter in carbs and lighter in fat compared to chili pepper per calorie. Arugula has a macronutrient ratio of 50:50:0 and for chili pepper, 17:79:4 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Arugula | Chili Pepper | |
|---|---|---|
| Protein | 50% | 17% |
| Carbohydrates | 50% | 79% |
| Fat | ~ | 4% |
| Alcohol | ~ | ~ |
carbohydrates
Arugula and chili pepper contain similar amounts of carbs - arugula has 3.7g of total carbs per 100 grams and chili pepper has 9.5g of carbohydrates.
dietary fiber
Arugula and chili pepper contain similar amounts of dietary fiber - arugula has 1.6g of dietary fiber per 100 grams and chili pepper has 1.5g of dietary fiber.
sugar
Arugula and chili pepper contain similar amounts of sugar - arugula has 2.1g of sugar per 100 grams and chili pepper has 5.1g of sugar.
Protein
protein
Arugula and chili pepper contain similar amounts of protein - arugula has 2.6g of protein per 100 grams and chili pepper has 2g of protein.
Fat
saturated fat
Both arugula and chili pepper are low in saturated fat - arugula has 0.09g of saturated fat per 100 grams and chili pepper has 0.02g of saturated fat.
Vitamins
Vitamin C
Both arugula and chili pepper are high in Vitamin C. Chili pepper has 15 times more Vitamin C than arugula - arugula has 15mg of Vitamin C per 100 grams and chili pepper has 242.5mg of Vitamin C.
Vitamin A
Arugula is a great source of Vitamin A and it has 102% more Vitamin A than chili pepper - arugula has 119ug of Vitamin A per 100 grams and chili pepper has 59ug of Vitamin A.
Vitamin E
Arugula and chili pepper contain similar amounts of Vitamin E - arugula has 0.43mg of Vitamin E per 100 grams and chili pepper has 0.69mg of Vitamin E.
Vitamin K
Arugula is a great source of Vitamin K and it has 659% more Vitamin K than chili pepper - arugula has 108.6ug of Vitamin K per 100 grams and chili pepper has 14.3ug of Vitamin K.
The B Vitamins
Chili pepper has more niacin and Vitamin B6, however, arugula contains more pantothenic acid and folate. Both arugula and chili pepper contain significant amounts of thiamin and riboflavin.
| Arugula | Chili Pepper | |
|---|---|---|
| Thiamin | 0.044 MG | 0.09 MG |
| Riboflavin | 0.086 MG | 0.09 MG |
| Niacin | 0.305 MG | 0.95 MG |
| Pantothenic acid | 0.437 MG | 0.061 MG |
| Vitamin B6 | 0.073 MG | 0.278 MG |
| Folate | 97 UG | 23 UG |
Minerals
calcium
Arugula is an excellent source of calcium and it has 789% more calcium than chili pepper - arugula has 160mg of calcium per 100 grams and chili pepper has 18mg of calcium.
iron
Arugula and chili pepper contain similar amounts of iron - arugula has 1.5mg of iron per 100 grams and chili pepper has 1.2mg of iron.
potassium
Both arugula and chili pepper are high in potassium. Arugula has a little more potassium (9%) than chili pepper by weight - arugula has 369mg of potassium per 100 grams and chili pepper has 340mg 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 isorhamnetin and kaempferol than chili pepper per 100 grams, however, chili pepper contains more apigenin, luteolin and myricetin than arugula per 100 grams. Both arugula and chili pepper contain significant amounts of quercetin.
| Arugula | Chili Pepper | |
|---|---|---|
| isorhamnetin | 4.3 mg | ~ |
| kaempferol | 34.89 mg | ~ |
| Quercetin | 7.92 mg | 14.7 mg |
| apigenin | ~ | 1.4 mg |
| luteolin | ~ | 3.87 mg |
| myricetin | ~ | 1.2 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, arugula has more beta-carotene and lutein + zeaxanthin than chili pepper per 100 grams, however, chili pepper contains more alpha-carotene than arugula per 100 grams.
| Arugula | Chili Pepper | |
|---|---|---|
| beta-carotene | 1424 UG | 671 UG |
| lutein + zeaxanthin | 3555 UG | 725 UG |
| alpha-carotene | ~ | 23 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, arugula has more alpha linoleic acid (ALA) than chili pepper per 100 grams.
| Arugula | Chili Pepper | |
|---|---|---|
| alpha linoleic acid | 0.17 G | 0.005 G |
| Total | 0.17 G | 0.005 G |
omega 6s
Comparing omega-6 fatty acids, both arugula and chili pepper contain significant amounts of linoleic acid.
| Arugula | Chili Pepper | |
|---|---|---|
| linoleic acid | 0.13 G | 0.104 G |
| other omega 6 | 0.002 G | ~ |
| Total | 0.132 G | 0.104 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: Arugula (Arugula, raw) and Chili Pepper (Peppers, hot chili, green, raw) .
Arugula g
()
|
Daily Values (%) |
Chili Pepper 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 chili pepper contain more calories in 100 grams?Arugula and chili pepper contain similar amounts of calories - arugula has 25 calories in 100g and chili pepper has 40 calories.
Is arugula or chili pepper better for protein?
Arugula and chili pepper contain similar amounts of protein - arugula has 2.6g of protein per 100 grams and chili pepper has 2g of protein.
Does arugula or chili pepper have more carbohydrates?
By weight, arugula and chili pepper contain similar amounts of carbs - arugula has 3.7g of carbs for 100g and chili pepper has 9.5g of carbohydrates.
Does arugula or chili pepper contain more calcium?
Arugula is a rich source of calcium and it has 790% more calcium than chili pepper - arugula has 160mg of calcium in 100 grams and chili pepper has 18mg of calcium.
Does arugula or chili pepper contain more potassium?
Both arugula and chili pepper are high in potassium. Arugula has a little more potassium ( 10%) than chili pepper by weight - arugula has 369mg of potassium in 100 grams and chili pepper has 340mg of potassium.