Strawberries vs. Arugula
Nutrition comparison of Strawberries and Arugula
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
strawberries
versus
arugula
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in strawberries and arugula:
- Both strawberries and arugula are high in Vitamin C.
- Arugula has more riboflavin, pantothenic acid and folate.
- Arugula is a great source of Vitamin A and Vitamin K.
- Arugula is an excellent source of calcium and potassium.
USDA sources for nutritional information: Strawberries (Strawberries, raw) and Arugula (Arugula, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Strawberries and arugula contain similar amounts of calories - strawberry has 32 calories per 100 grams and arugula has 25 calories.
For macronutrient ratios, strawberries is much lighter in protein, much heavier in carbs and heavier in fat compared to arugula per calorie. Strawberries has a macronutrient ratio of 7:85:8 and for arugula, 50:50:0 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Strawberries | Arugula | |
|---|---|---|
| Protein | 7% | 50% |
| Carbohydrates | 85% | 50% |
| Fat | 8% | ~ |
| Alcohol | ~ | ~ |
carbohydrates
Strawberries and arugula contain similar amounts of carbs - strawberry has 7.7g of total carbs per 100 grams and arugula has 3.7g of carbohydrates.
The carbs in strawberries are made of 71% sugar, 29% dietary fiber and 1% starch, whereas the carbs in arugula comprise of 56% sugar and 44% dietary fiber.
dietary fiber
Strawberries and arugula contain similar amounts of dietary fiber - strawberry has 2g of dietary fiber per 100 grams and arugula has 1.6g of dietary fiber.
sugar
Strawberries and arugula contain similar amounts of sugar - strawberry has 4.9g of sugar per 100 grams and arugula has 2.1g of sugar.
Protein
protein
Arugula has 285% more protein than strawberry - strawberry has 0.67g of protein per 100 grams and arugula has 2.6g of protein.
Fat
saturated fat
Both strawberries and arugula are low in saturated fat - strawberry has 0.02g of saturated fat per 100 grams and arugula has 0.09g of saturated fat.
Vitamins
Vitamin C
Both strawberries and arugula are high in Vitamin C. Strawberry has 292% more Vitamin C than arugula - strawberry has 58.8mg 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 118 times more Vitamin A than strawberry - strawberry has 1ug of Vitamin A per 100 grams and arugula has 119ug of Vitamin A.
Vitamin E
Strawberries and arugula contain similar amounts of Vitamin E - strawberry has 0.29mg 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 48 times more Vitamin K than strawberry - strawberry has 2.2ug of Vitamin K per 100 grams and arugula has 108.6ug of Vitamin K.
The B Vitamins
Arugula has more riboflavin, pantothenic acid and folate. Both strawberries and arugula contain significant amounts of thiamin, niacin and Vitamin B6.
| Strawberries | Arugula | |
|---|---|---|
| Thiamin | 0.024 MG | 0.044 MG |
| Riboflavin | 0.022 MG | 0.086 MG |
| Niacin | 0.386 MG | 0.305 MG |
| Pantothenic acid | 0.125 MG | 0.437 MG |
| Vitamin B6 | 0.047 MG | 0.073 MG |
| Folate | 24 UG | 97 UG |
Minerals
calcium
Arugula is an excellent source of calcium and it has 900% more calcium than strawberry - strawberry has 16mg of calcium per 100 grams and arugula has 160mg of calcium.
iron
Arugula has 256% more iron than strawberry - strawberry has 0.41mg of iron per 100 grams and arugula has 1.5mg of iron.
potassium
Arugula is an excellent source of potassium and it has 141% more potassium than strawberry - strawberry has 153mg 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,
| Strawberries | Arugula | |
|---|---|---|
| kaempferol | 0.5 mg | 34.89 mg |
| myricetin | 0.04 mg | ~ |
| Quercetin | 1.11 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,
| Strawberries | Arugula | |
|---|---|---|
| beta-carotene | 7 UG | 1424 UG |
| lutein + zeaxanthin | 26 UG | 3555 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, arugula has more alpha linoleic acid (ALA) than strawberry per 100 grams.
| Strawberries | Arugula | |
|---|---|---|
| alpha linoleic acid | 0.065 G | 0.17 G |
| Total | 0.065 G | 0.17 G |
omega 6s
Comparing omega-6 fatty acids, both strawberries and arugula contain significant amounts of linoleic acid.
| Strawberries | Arugula | |
|---|---|---|
| linoleic acid | 0.09 G | 0.13 G |
| other omega 6 | ~ | 0.002 G |
| Total | 0.09 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: Strawberries (Strawberries, raw) and Arugula (Arugula, raw) .
Strawberries 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 strawberries or arugula contain more calories in 100 grams?Strawberries and arugula contain similar amounts of calories - strawberry has 32 calories in 100g and arugula has 25 calories.
Is strawberries or arugula better for protein?
Arugula has 290% more protein than strawberry - strawberry has 0.67g of protein per 100 grams and arugula has 2.6g of protein.
Does strawberries or arugula have more carbohydrates?
By weight, strawberries and arugula contain similar amounts of carbs - strawberry has 7.7g of carbs for 100g and arugula has 3.7g of carbohydrates. the carbs in strawberries are made of 70% sugar, 30% dietary fiber and 0% starch, whereas the carbs in arugula comprise of 60% sugar and 40% dietary fiber.
Does strawberries or arugula contain more calcium?
Arugula is a rich source of calcium and it has 900% more calcium than strawberry - strawberry has 16mg of calcium in 100 grams and arugula has 160mg of calcium.
Does strawberries or arugula contain more potassium?
Arugula is a rich source of potassium and it has 140% more potassium than strawberry - strawberry has 153mg of potassium in 100 grams and arugula has 369mg of potassium.