Raspberries vs. Arugula
Nutrition comparison of Raspberries and Arugula
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
raspberries
versus
arugula
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in raspberries and arugula:
- Both raspberries and arugula are high in Vitamin C.
- Arugula has 52% less calories than raspberry.
- Arugula has 69% less carbohydrates than raspberry.
- Arugula has more riboflavin and folate.
- Arugula is a great source of Vitamin A and Vitamin K.
- Arugula is an excellent source of calcium and potassium.
- Raspberry is an excellent source of dietary fiber.
USDA sources for nutritional information: Raspberries (Raspberries, raw) and Arugula (Arugula, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Arugula has 52% less calories than raspberry - raspberry has 52 calories per 100 grams and arugula has 25 calories.
For macronutrient ratios, raspberries is much lighter in protein, much heavier in carbs and heavier in fat compared to arugula per calorie. Raspberries has a macronutrient ratio of 8:82:10 and for arugula, 50:50:0 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Raspberries | Arugula | |
|---|---|---|
| Protein | 8% | 50% |
| Carbohydrates | 82% | 50% |
| Fat | 10% | ~ |
| Alcohol | ~ | ~ |
carbohydrates
Arugula has 69% less carbohydrates than raspberry - raspberry has 11.9g of total carbs per 100 grams and arugula has 3.7g of carbohydrates.
dietary fiber
Raspberry is an excellent source of dietary fiber and it has 306% more dietary fiber than arugula - raspberry has 6.5g of dietary fiber per 100 grams and arugula has 1.6g of dietary fiber.
sugar
Raspberries and arugula contain similar amounts of sugar - raspberry has 4.4g of sugar per 100 grams and arugula has 2.1g of sugar.
Protein
protein
Raspberries and arugula contain similar amounts of protein - raspberry has 1.2g of protein per 100 grams and arugula has 2.6g of protein.
Fat
saturated fat
Both raspberries and arugula are low in saturated fat - raspberry has 0.02g of saturated fat per 100 grams and arugula has 0.09g of saturated fat.
Vitamins
Vitamin C
Both raspberries and arugula are high in Vitamin C. Raspberry has 75% more Vitamin C than arugula - raspberry has 26.2mg of Vitamin C per 100 grams and arugula has 15mg of Vitamin C.
Vitamin A
Arugula is a great source of Vitamin A and it has 58 times more Vitamin A than raspberry - raspberry has 2ug of Vitamin A per 100 grams and arugula has 119ug of Vitamin A.
Vitamin E
Raspberries and arugula contain similar amounts of Vitamin E - raspberry has 0.87mg of Vitamin E per 100 grams and arugula has 0.43mg of Vitamin E.
Vitamin K
Arugula is a great source of Vitamin K and it has 12 times more Vitamin K than raspberry - raspberry has 7.8ug of Vitamin K per 100 grams and arugula has 108.6ug of Vitamin K.
The B Vitamins
Arugula has more riboflavin and folate. Both raspberries and arugula contain significant amounts of thiamin, niacin, pantothenic acid and Vitamin B6.
| Raspberries | Arugula | |
|---|---|---|
| Thiamin | 0.032 MG | 0.044 MG |
| Riboflavin | 0.038 MG | 0.086 MG |
| Niacin | 0.598 MG | 0.305 MG |
| Pantothenic acid | 0.329 MG | 0.437 MG |
| Vitamin B6 | 0.055 MG | 0.073 MG |
| Folate | 21 UG | 97 UG |
Minerals
calcium
Arugula is an excellent source of calcium and it has 540% more calcium than raspberry - raspberry has 25mg of calcium per 100 grams and arugula has 160mg of calcium.
iron
Arugula has 112% more iron than raspberry - raspberry has 0.69mg of iron per 100 grams and arugula has 1.5mg of iron.
potassium
Arugula is an excellent source of potassium and it has 144% more potassium than raspberry - raspberry has 151mg of potassium per 100 grams and arugula has 369mg 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,
| Raspberries | Arugula | |
|---|---|---|
| kaempferol | 0.06 mg | 34.89 mg |
| Quercetin | 1.05 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,
| Raspberries | Arugula | |
|---|---|---|
| beta-carotene | 12 UG | 1424 UG |
| alpha-carotene | 16 UG | ~ |
| lutein + zeaxanthin | 136 UG | 3555 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, both raspberries and arugula contain significant amounts of alpha linoleic acid (ALA).
| Raspberries | Arugula | |
|---|---|---|
| alpha linoleic acid | 0.126 G | 0.17 G |
| Total | 0.126 G | 0.17 G |
omega 6s
Comparing omega-6 fatty acids, both raspberries and arugula contain significant amounts of linoleic acid.
| Raspberries | Arugula | |
|---|---|---|
| linoleic acid | 0.249 G | 0.13 G |
| other omega 6 | ~ | 0.002 G |
| Total | 0.249 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: Raspberries (Raspberries, raw) and Arugula (Arugula, raw) .
Raspberries 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 raspberries or arugula contain more calories in 100 grams?Arugula has 50% less calories than raspberry - raspberry has 52 calories in 100g and arugula has 25 calories.
Is raspberries or arugula better for protein?
Raspberries and arugula contain similar amounts of protein - raspberry has 1.2g of protein per 100 grams and arugula has 2.6g of protein.
Does raspberries or arugula have more carbohydrates?
By weight, arugula has 70% fewer carbohydrates than raspberry - raspberry has 11.9g of carbs for 100g and arugula has 3.7g of carbohydrates.
Does raspberries or arugula contain more calcium?
Arugula is a rich source of calcium and it has 540% more calcium than raspberry - raspberry has 25mg of calcium in 100 grams and arugula has 160mg of calcium.
Does raspberries or arugula contain more potassium?
Arugula is a rich source of potassium and it has 140% more potassium than raspberry - raspberry has 151mg of potassium in 100 grams and arugula has 369mg of potassium.