Arugula vs jalapeno peppers: which is healthier?
They are about equally nutrient-dense: arugula scores 98/100 and jalapeno peppers 98/100, so pick by your goal. Both can be part of a healthy diet; the table below shows where each one is stronger. Source: USDA FoodData Central.
Arugula
25 kcal per 100 g. 1 cup: 20 g
Jalapeno peppers
29 kcal per 100 g. 1 pepper: 14 g
Which to pick for your goal
- Fewer caloriesArugula25 vs 29 kcal per 100 g
- More proteinArugula2.6 vs 0.9 g per 100 g
- More fiberJalapeno peppers1.6 vs 2.8 g per 100 g
- Less sugarArugula2 vs 4.1 g per 100 g
- More potassiumArugula369 vs 248 mg per 100 g
- Less saturated fatAbout even<0.1 vs <0.1 g per 100 g
Nutrition side by side
| Nutrient | Arugula, 100 g | Jalapeno peppers, 100 g | Arugula, 20 g | Jalapeno peppers, 14 g |
|---|---|---|---|---|
| Calories | 25 kcal | 29 kcal | 5 kcal | 4 kcal |
| Protein | 2.6 g | 0.9 g | 0.5 g | 0.1 g |
| Carbohydrates | 3.6 g | 6.5 g | 0.7 g | 0.9 g |
| Sugars | 2 g | 4.1 g | 0.4 g | 0.6 g |
| Fiber | 1.6 g | 2.8 g | 0.3 g | 0.4 g |
| Fat | 0.7 g | 0.4 g | 0.1 g | <0.1 g |
| Saturated fat | <0.1 g | <0.1 g | <0.1 g | <0.1 g |
| Vitamin C | 15 mg | 119 mg | 3 mg | 17 mg |
| Vitamin A | 119 µg | 54 µg | 24 µg | 7.6 µg |
| Potassium | 369 mg | 248 mg | 74 mg | 35 mg |
| Iron | 1.5 mg | 0.3 mg | 0.3 mg | <0.1 mg |
| Calcium | 160 mg | 12 mg | 32 mg | 1.7 mg |
| Magnesium | 47 mg | 15 mg | 9.4 mg | 2.1 mg |
| Sodium | 27 mg | 3 mg | 5.4 mg | 0.4 mg |
Last updated . Scores use the HowHealthyIs Score method.