Arugula vs red bell pepper: which is healthier?
They are about equally nutrient-dense: arugula scores 97/100 and red bell pepper 97/100, 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
Red bell pepper
26 kcal per 100 g. 1 medium pepper: 119 g
Which to pick for your goal
- Fewer caloriesAbout even25 vs 26 kcal per 100 g
- More proteinArugula2.6 vs 1 g per 100 g
- More fiberRed bell pepper1.6 vs 2.1 g per 100 g
- Less sugarArugula2 vs 4.2 g per 100 g
- More potassiumArugula369 vs 211 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 | Red bell pepper, 100 g | Arugula, 20 g | Red bell pepper, 119 g |
|---|---|---|---|---|
| Calories | 25 kcal | 26 kcal | 5 kcal | 31 kcal |
| Protein | 2.6 g | 1 g | 0.5 g | 1.2 g |
| Carbohydrates | 3.6 g | 6 g | 0.7 g | 7.2 g |
| Sugars | 2 g | 4.2 g | 0.4 g | 5 g |
| Fiber | 1.6 g | 2.1 g | 0.3 g | 2.5 g |
| Fat | 0.7 g | 0.3 g | 0.1 g | 0.4 g |
| Saturated fat | <0.1 g | <0.1 g | <0.1 g | <0.1 g |
| Vitamin C | 15 mg | 128 mg | 3 mg | 152 mg |
| Vitamin A | 119 µg | 157 µg | 24 µg | 187 µg |
| Potassium | 369 mg | 211 mg | 74 mg | 251 mg |
| Iron | 1.5 mg | 0.4 mg | 0.3 mg | 0.5 mg |
| Calcium | 160 mg | 7 mg | 32 mg | 8.3 mg |
| Magnesium | 47 mg | 12 mg | 9.4 mg | 14 mg |
| Sodium | 27 mg | 4 mg | 5.4 mg | 4.8 mg |
Last updated . Scores use the HowHealthyIs Score method.