Cherry Tomatoes VS Arugula
A detailed nutritional comparison
Cherry Tomatoes
Arugula
🎯 Quick Verdict
While cherry tomatoes provide natural sweetness and a good source of vitamin C, arugula is a more nutrient-dense option. Arugula contains more protein, fiber, and vitamin K while maintaining a very low-calorie count. Cherry tomatoes are better for a refreshing snack or topping, whereas arugula shines in salads and adds a peppery flavor to meals.
Smart Nutrition Tracking with SnapCalorie
📊 Nutritional Comparison
Macronutrients
| Nutrient | Food 1 | Food 2 | Winner |
|---|---|---|---|
| Calories | 18 per 100g | 25 per 100g | − |
| Protein | 0.9g per 100g | 2.6g per 100g | ✓ |
| Carbs | 4g per 100g | 3.7g per 100g | ✓ |
| Fat | 0.2g per 100g | 0.7g per 100g | ✓ |
| Fiber | 1.2g per 100g | 1.6g per 100g | ✓ |
Vitamins & Minerals
| Nutrient | Food 1 | Food 2 | Winner |
|---|---|---|---|
| Vitamin C | 14mg (16% DV) | 15mg (17% DV) | − |
| Vitamin K | 9.7mcg (12% DV) | 108.6mcg (136% DV) | ✓ |
| Vitamin A | 833 IU (17% DV) | 475 IU (9.5% DV) | ✓ |
| Calcium | 10mg (1% DV) | 160mg (16% DV) | ✓ |
| Iron | 0.3mg (2% DV) | 1.5mg (8% DV) | ✓ |
🏆 Category Winners
Protein
Arugula contains nearly 3x more protein per 100g than cherry tomatoes.
Fiber
Arugula has a slight edge with 33% more fiber than cherry tomatoes.
Calories
Both foods are very low in calories (under 30 per 100g).
Vitamins
Arugula excels in vitamin K and calcium, making it more nutrient-dense overall.
🥗 Diet Compatibility
Keto
Food 1: Compatible
Food 2: Compatible
Both are low-carb vegetables suitable for keto diets.
Vegan
Food 1: Compatible
Food 2: Compatible
Both foods are plant-based and vegan-friendly.
Gluten Free
Food 1: Compatible
Food 2: Compatible
Neither food contains gluten, making them safe for gluten-free diets.
Paleo
Food 1: Compatible
Food 2: Compatible
Both cherry tomatoes and arugula fit into a paleo diet.
Low Carb
Food 1: Compatible
Food 2: Compatible
Both foods are low in carbohydrates (under 5g per 100g).
💪 Health Benefits Comparison
Food 1 Benefits
- Rich in vitamin C, supporting immunity and skin health
- Low in calories, making it ideal for weight management
- Contains lycopene, an antioxidant that supports heart health
- Hydrating due to high water content (over 90%)
Food 2 Benefits
- High in vitamin K, which supports bone health
- Rich in calcium and magnesium for stronger bones and muscles
- Contains antioxidants that may reduce inflammation
- Low-calorie but nutrient-dense, perfect for healthy meals
✅ The Bottom Line
Food 2 (arugula) wins overall for being more nutrient-dense, with higher protein, fiber, and vitamins like calcium and vitamin K. Cherry tomatoes, however, are a better source of vitamin A and bring natural sweetness and hydration. Both are excellent choices depending on your dietary goals.
Choose Food 1 for: Snacking, hydration, fresh salsas, and pasta dishes
Choose Food 2 for: Salads, nutrient-packed meals, and bone health support
