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.
Detailed nutritional comparison of arugula and serrano pepper is analyzed below. You can also visualize the nutritional comparison for a custom portion or serving size and see how the nutrition compares.

USDA sources for nutritional information: Arugula (Arugula, raw) and Serrano Pepper (Peppers, serrano, raw) . Have a correction or suggestions? Shoot us an email.


Image of Arugula src
Image of Serrano Pepper src

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 heavier in protein, much lighter in carbs and heavier in fat compared to serrano pepper per calorie. Arugula has a macronutrient ratio of 33:47:20 and for serrano pepper, 18:72:10 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Arugula Serrano Pepper
Protein 33% 18%
Carbohydrates 47% 72%
Fat 20% 10%
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 weight, but sometimes 100g isn't that intuitive of a measurement for food. View a custom portion comparison (e.g. cups, oz, package).

You can try adding or subtracting the amount of either Arugula or Serrano Pepper .

Note: The specific food items compared are: Arugula (Arugula, raw) and Serrano Pepper (Peppers, serrano, raw) .

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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.