Arugula vs. Serrano Pepper
Nutrition comparison of Arugula and Serrano Pepper
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
arugula
versus
serrano pepper
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in arugula and serrano pepper:
- Both arugula and serrano pepper are high in Vitamin C and potassium.
- Arugula is a great source of Vitamin A and Vitamin K.
- Arugula is an excellent source of calcium.
- Serrano pepper has more niacin and Vitamin B6, however, arugula contains more pantothenic acid and folate.
- Serrano pepper is an excellent source of dietary fiber.
USDA sources for nutritional information: Arugula (Arugula, raw) and Serrano Pepper (Peppers, serrano, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Arugula and serrano pepper contain similar amounts of calories - arugula has 25 calories per 100 grams and serrano pepper has 32 calories.
For macronutrient ratios, arugula is much heavier in protein, much lighter in carbs and lighter in fat compared to serrano pepper per calorie. Arugula has a macronutrient ratio of 50:50:0 and for serrano pepper, 18:71:11 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Arugula | Serrano Pepper | |
|---|---|---|
| Protein | 50% | 18% |
| Carbohydrates | 50% | 71% |
| Fat | ~ | 11% |
| Alcohol | ~ | ~ |
carbohydrates
Arugula and serrano pepper contain similar amounts of carbs - arugula has 3.7g of total carbs per 100 grams and serrano pepper has 6.7g of carbohydrates.
The carbs in arugula are made of 56% sugar and 44% dietary fiber, whereas the carbs in serrano pepper comprise of 51% sugar and 49% dietary fiber.
dietary fiber
Serrano pepper is an excellent source of dietary fiber and it has 131% more dietary fiber than arugula - arugula has 1.6g of dietary fiber per 100 grams and serrano pepper has 3.7g of dietary fiber.
sugar
Arugula and serrano pepper contain similar amounts of sugar - arugula has 2.1g of sugar per 100 grams and serrano pepper has 3.8g of sugar.
Protein
protein
Arugula and serrano pepper contain similar amounts of protein - arugula has 2.6g of protein per 100 grams and serrano pepper has 1.7g of protein.
Fat
saturated fat
Both arugula and serrano pepper are low in saturated fat - arugula has 0.09g of saturated fat per 100 grams and serrano pepper has 0.06g of saturated fat.
Vitamins
Vitamin C
Both arugula and serrano pepper are high in Vitamin C. Serrano pepper has 199% more Vitamin C than arugula - arugula has 15mg of Vitamin C per 100 grams and serrano pepper has 44.9mg of Vitamin C.
Vitamin A
Arugula is a great source of Vitamin A and it has 153% more Vitamin A than serrano pepper - arugula has 119ug of Vitamin A per 100 grams and serrano pepper has 47ug of Vitamin A.
Vitamin E
Arugula and serrano pepper contain similar amounts of Vitamin E - arugula has 0.43mg of Vitamin E per 100 grams and serrano pepper has 0.69mg of Vitamin E.
Vitamin K
Arugula is a great source of Vitamin K and it has 820% more Vitamin K than serrano pepper - arugula has 108.6ug of Vitamin K per 100 grams and serrano pepper has 11.8ug of Vitamin K.
The B Vitamins
Serrano pepper has more niacin and Vitamin B6, however, arugula contains more pantothenic acid and folate. Both arugula and serrano pepper contain significant amounts of thiamin and riboflavin.
| Arugula | Serrano Pepper | |
|---|---|---|
| Thiamin | 0.044 MG | 0.054 MG |
| Riboflavin | 0.086 MG | 0.081 MG |
| Niacin | 0.305 MG | 1.537 MG |
| Pantothenic acid | 0.437 MG | 0.2 MG |
| Vitamin B6 | 0.073 MG | 0.505 MG |
| Folate | 97 UG | 23 UG |
Minerals
calcium
Arugula is an excellent source of calcium and it has 13 times more calcium than serrano pepper - arugula has 160mg of calcium per 100 grams and serrano pepper has 11mg of calcium.
iron
Arugula has 70% more iron than serrano pepper - arugula has 1.5mg of iron per 100 grams and serrano pepper has 0.86mg of iron.
potassium
Both arugula and serrano pepper are high in potassium. Arugula has 21% more potassium than serrano pepper - arugula has 369mg of potassium per 100 grams and serrano pepper has 305mg 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 serrano pepper per 100 grams, however, serrano pepper contains more quercetin and luteolin than arugula per 100 grams.
| Arugula | Serrano Pepper | |
|---|---|---|
| isorhamnetin | 4.3 mg | ~ |
| kaempferol | 34.89 mg | ~ |
| Quercetin | 7.92 mg | 15.98 mg |
| luteolin | ~ | 4.14 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 | Serrano Pepper | |
|---|---|---|
| beta-carotene | 1424 UG | 534 UG |
| lutein + zeaxanthin | 3555 UG | 544 UG |
| alpha-carotene | ~ | 18 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, arugula has more alpha linoleic acid (ALA) than serrano pepper per 100 grams.
| Arugula | Serrano Pepper | |
|---|---|---|
| alpha linoleic acid | 0.17 G | 0.006 G |
| Total | 0.17 G | 0.006 G |
omega 6s
Comparing omega-6 fatty acids, both arugula and serrano pepper contain significant amounts of linoleic acid.
| Arugula | Serrano Pepper | |
|---|---|---|
| linoleic acid | 0.13 G | 0.216 G |
| other omega 6 | 0.002 G | ~ |
| Total | 0.132 G | 0.216 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 Serrano Pepper (Peppers, serrano, raw) .
Arugula g
()
|
Daily Values (%) |
Serrano Pepper g
()
|
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|---|---|---|---|---|---|---|---|
| KCAL % |
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5% | calories | 5% |
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KCAL % | |
| G % |
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5% | carbohydrates | 5% |
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G % | |
| G % |
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5% | dietary fiber | 5% |
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G % | |
| G | 5% | sugar | 5% | G | |||
| G % |
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5% | total fat | 5% |
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G % | |
| G % |
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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 % |
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5% | sodium | 5% |
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MG % | |
| 5% | Vitamins and Minerals | 5% | |||||
| UG % |
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5% | Vitamin A | 5% |
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UG % | |
| MG % |
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5% | Vitamin C | 5% |
|
MG % | |
| IU % |
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5% | Vitamin D | 5% |
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IU % | |
| MG % |
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5% | calcium | 5% |
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MG % | |
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5% | iron | 5% |
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MG % | |
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5% | magnesium | 5% |
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5% | potassium | 5% |
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MG % | |
| MG % |
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5% | thiamin (Vit B1) | 5% |
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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 % | |
| 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% |
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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 % |
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5% | selenium | 5% |
|
UG % | |
| MG % |
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5% | zinc | 5% |
|
MG % | |
| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | G | |||
FAQ
Does arugula or serrano pepper contain more calories in 100 grams?Arugula and serrano pepper contain similar amounts of calories - arugula has 25 calories in 100g and serrano pepper has 32 calories.
Is arugula or serrano pepper better for protein?
Arugula and serrano pepper contain similar amounts of protein - arugula has 2.6g of protein per 100 grams and serrano pepper has 1.7g of protein.
Does arugula or serrano pepper have more carbohydrates?
By weight, arugula and serrano pepper contain similar amounts of carbs - arugula has 3.7g of carbs for 100g and serrano pepper has 6.7g of carbohydrates. the carbs in arugula are made of 60% sugar and 40% dietary fiber, whereas the carbs in serrano pepper comprise of 50% sugar and 50% dietary fiber.
Does arugula or serrano pepper contain more calcium?
Arugula is a rich source of calcium and it has 13 times more calcium than serrano pepper - arugula has 160mg of calcium in 100 grams and serrano pepper has 11mg of calcium.
Does arugula or serrano pepper contain more potassium?
Both arugula and serrano pepper are high in potassium. Arugula has 20% more potassium than serrano pepper - arugula has 369mg of potassium in 100 grams and serrano pepper has 305mg of potassium.