Arugula vs. Red Bell Pepper
Nutrition comparison of Arugula and Red Bell Pepper
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
arugula
versus
red bell pepper
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in arugula and red bell pepper:
- Both arugula and red bell pepper are high in Vitamin A, Vitamin C and potassium.
- Arugula is a great source of Vitamin K.
- Arugula is an excellent source of calcium.
- Red bell pepper has more niacin and Vitamin B6.
- Red bell pepper is a great source of dietary fiber.
USDA sources for nutritional information: Arugula (Arugula, raw) and Red Bell Pepper (Peppers, sweet, red, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Arugula and red bell pepper contain similar amounts of calories - arugula has 25 calories per 100 grams and red bell pepper has 26 calories.
For macronutrient ratios, arugula is much heavier in protein, much lighter in carbs and lighter in fat compared to red bell pepper per calorie. Arugula has a macronutrient ratio of 50:50:0 and for red bell pepper, 13:79:8 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Arugula | Red Bell Pepper | |
|---|---|---|
| Protein | 50% | 13% |
| Carbohydrates | 50% | 79% |
| Fat | ~ | 8% |
| Alcohol | ~ | ~ |
carbohydrates
Arugula and red bell pepper contain similar amounts of carbs - arugula has 3.7g of total carbs per 100 grams and red bell pepper has 6g of carbohydrates.
The carbs in arugula are made of 56% sugar and 44% dietary fiber, whereas the carbs in red bell pepper comprise of 67% sugar and 33% dietary fiber.
dietary fiber
Red bell pepper is a great source of dietary fiber and it has 31% more dietary fiber than arugula - arugula has 1.6g of dietary fiber per 100 grams and red bell pepper has 2.1g of dietary fiber.
sugar
Arugula and red bell pepper contain similar amounts of sugar - arugula has 2.1g of sugar per 100 grams and red bell pepper has 4.2g of sugar.
Protein
protein
Arugula and red bell pepper contain similar amounts of protein - arugula has 2.6g of protein per 100 grams and red bell pepper has 0.99g of protein.
Fat
saturated fat
Both arugula and red bell pepper are low in saturated fat - arugula has 0.09g of saturated fat per 100 grams and red bell pepper has 0.06g of saturated fat.
Vitamins
Vitamin C
Both arugula and red bell pepper are high in Vitamin C. Red bell pepper has 751% more Vitamin C than arugula - arugula has 15mg of Vitamin C per 100 grams and red bell pepper has 127.7mg of Vitamin C.
Vitamin A
Both arugula and red bell pepper are high in Vitamin A. Red bell pepper has 32% more Vitamin A than arugula - arugula has 119ug of Vitamin A per 100 grams and red bell pepper has 157ug of Vitamin A.
Vitamin E
Arugula and red bell pepper contain similar amounts of Vitamin E - arugula has 0.43mg of Vitamin E per 100 grams and red bell pepper has 1.6mg of Vitamin E.
Vitamin K
Arugula is a great source of Vitamin K and it has 21 times more Vitamin K than red bell pepper - arugula has 108.6ug of Vitamin K per 100 grams and red bell pepper has 4.9ug of Vitamin K.
The B Vitamins
Red bell pepper has more niacin and Vitamin B6. Both arugula and red bell pepper contain significant amounts of thiamin, riboflavin, pantothenic acid and folate.
| Arugula | Red Bell Pepper | |
|---|---|---|
| Thiamin | 0.044 MG | 0.054 MG |
| Riboflavin | 0.086 MG | 0.085 MG |
| Niacin | 0.305 MG | 0.979 MG |
| Pantothenic acid | 0.437 MG | 0.317 MG |
| Vitamin B6 | 0.073 MG | 0.291 MG |
| Folate | 97 UG | 46 UG |
Minerals
calcium
Arugula is an excellent source of calcium and it has 21 times more calcium than red bell pepper - arugula has 160mg of calcium per 100 grams and red bell pepper has 7mg of calcium.
iron
Arugula has 240% more iron than red bell pepper - arugula has 1.5mg of iron per 100 grams and red bell pepper has 0.43mg of iron.
potassium
Both arugula and red bell pepper are high in potassium. Arugula has 75% more potassium than red bell pepper - arugula has 369mg of potassium per 100 grams and red bell pepper has 211mg 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, kaempferol and quercetin than red bell pepper per 100 grams, however, red bell pepper contains more luteolin than arugula per 100 grams.
| Arugula | Red Bell Pepper | |
|---|---|---|
| isorhamnetin | 4.3 mg | ~ |
| kaempferol | 34.89 mg | 0.02 mg |
| Quercetin | 7.92 mg | 0.23 mg |
| luteolin | ~ | 0.61 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, both arugula and red bell pepper contain significant amounts of beta-carotene.
| Arugula | Red Bell Pepper | |
|---|---|---|
| beta-carotene | 1424 UG | 1624 UG |
| lutein + zeaxanthin | 3555 UG | 51 UG |
| alpha-carotene | ~ | 20 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, arugula has more alpha linoleic acid (ALA) than red bell pepper per 100 grams.
| Arugula | Red Bell Pepper | |
|---|---|---|
| alpha linoleic acid | 0.17 G | 0.056 G |
| Total | 0.17 G | 0.056 G |
omega 6s
Comparing omega-6 fatty acids, both arugula and red bell pepper contain significant amounts of linoleic acid.
| Arugula | Red Bell Pepper | |
|---|---|---|
| linoleic acid | 0.13 G | 0.1 G |
| other omega 6 | 0.002 G | ~ |
| Total | 0.132 G | 0.1 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 Red Bell Pepper (Peppers, sweet, red, raw) .
Arugula g
()
|
Daily Values (%) |
Red Bell 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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MG % | |
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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 % |
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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% |
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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 % |
|
5% | zinc | 5% |
|
MG % | |
| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | G | |||
FAQ
Does arugula or red bell pepper contain more calories in 100 grams?Arugula and red bell pepper contain similar amounts of calories - arugula has 25 calories in 100g and red bell pepper has 26 calories.
Is arugula or red bell pepper better for protein?
Arugula and red bell pepper contain similar amounts of protein - arugula has 2.6g of protein per 100 grams and red bell pepper has 0.99g of protein.
Does arugula or red bell pepper have more carbohydrates?
By weight, arugula and red bell pepper contain similar amounts of carbs - arugula has 3.7g of carbs for 100g and red bell pepper has 6g of carbohydrates. the carbs in arugula are made of 60% sugar and 40% dietary fiber, whereas the carbs in red bell pepper comprise of 70% sugar and 30% dietary fiber.
Does arugula or red bell pepper contain more calcium?
Arugula is a rich source of calcium and it has 21 times more calcium than red bell pepper - arugula has 160mg of calcium in 100 grams and red bell pepper has 7mg of calcium.
Does arugula or red bell pepper contain more potassium?
Both arugula and red bell pepper are high in potassium. Arugula has 80% more potassium than red bell pepper - arugula has 369mg of potassium in 100 grams and red bell pepper has 211mg of potassium.