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  6. Arugula vs. Adzuki bean

Arugula vs. Adzuki bean — In-Depth Nutrition Comparison

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Significant differences between arugula and adzuki bean

  • Arugula has more vitamin A; however, adzuki bean is richer in folate, copper, manganese, phosphorus, fiber, iron, zinc, vitamin B1, and potassium.
  • Adzuki bean covers your daily folate needs 131% more than arugula.
  • Adzuki bean has 140 times less vitamin A than arugula. Arugula has 2373IU of vitamin A, while adzuki bean has 17IU.

Specific food types used in this comparison are Arugula, raw and Beans, adzuki, mature seeds, raw.

Infographic

Arugula vs Adzuki bean infographic
Infographic link

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 34% 48% 33% 55% 25% 13% 22% 3.5% 42% 1.6%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 91% 20% 111% 187% 365% 137% 163% 0.65% 226% 17%
Contains more CalciumCalcium +142.4%
Contains more MagnesiumMagnesium +170.2%
Contains more PotassiumPotassium +239.8%
Contains more IronIron +241.1%
Contains more CopperCopper +1339.5%
Contains more ZincZinc +972.3%
Contains more PhosphorusPhosphorus +632.7%
Contains less SodiumSodium -81.5%
Contains more ManganeseManganese +438.9%
Contains more SeleniumSelenium +933.3%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 50% 40% 8.6% 0% 11% 20% 5.7% 26% 17% 0% 272% 73% 8.3%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 0.33% 0% 0% 114% 51% 49% 88% 81% 0% 0% 467% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +11800%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin B1Vitamin B1 +934.1%
Contains more Vitamin B2Vitamin B2 +155.8%
Contains more Vitamin B3Vitamin B3 +762.3%
Contains more Vitamin B5Vitamin B5 +236.6%
Contains more Vitamin B6Vitamin B6 +380.8%
Contains more FolateFolate +541.2%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Arugula Adzuki bean DV% diff.
Folate 97µg 622µg 131%
Copper 0.076mg 1.094mg 113%
Vitamin K 108.6µg 91%
Manganese 0.321mg 1.73mg 61%
Phosphorus 52mg 381mg 47%
Iron 1.46mg 4.98mg 44%
Fiber 1.6g 12.7g 44%
Zinc 0.47mg 5.04mg 42%
Protein 2.58g 19.87g 35%
Vitamin B1 0.044mg 0.455mg 34%
Potassium 369mg 1254mg 26%
Vitamin B5 0.437mg 1.471mg 21%
Vitamin B6 0.073mg 0.351mg 21%
Carbs 3.65g 62.9g 20%
Magnesium 47mg 127mg 19%
Vitamin C 15mg 0mg 17%
Vitamin B3 0.305mg 2.63mg 15%
Calories 25kcal 329kcal 15%
Vitamin A 119µg 1µg 13%
Vitamin B2 0.086mg 0.22mg 10%
Calcium 160mg 66mg 9%
Selenium 0.3µg 3.1µg 5%
Vitamin E 0.43mg 3%
Choline 15.3mg 3%
Polyunsaturated fat 0.319g 0.113g 1%
Sodium 27mg 5mg 1%
Fats 0.66g 0.53g 0%
Net carbs 2.05g 50.2g N/A
Sugar 2.05g N/A
Saturated fat 0.086g 0.191g 0%
Monounsaturated fat 0.049g 0.05g 0%
Tryptophan 0.191mg 0%
Threonine 0.674mg 0%
Isoleucine 0.791mg 0%
Leucine 1.668mg 0%
Lysine 1.497mg 0%
Methionine 0.21mg 0%
Phenylalanine 1.052mg 0%
Valine 1.023mg 0%
Histidine 0.524mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
3% 4% 92%
Protein: 2.58 g
Fats: 0.66 g
Carbs: 3.65 g
Water: 91.71 g
Other: 1.4 g
20% 63% 13% 3%
Protein: 19.87 g
Fats: 0.53 g
Carbs: 62.9 g
Water: 13.44 g
Other: 3.26 g
Contains more FatsFats +24.5%
Contains more WaterWater +582.4%
Contains more ProteinProtein +670.2%
Contains more CarbsCarbs +1623.3%
Contains more OtherOther +132.9%

Fat Type Comparison

Fat type breakdown side-by-side comparison
19% 11% 70%
Saturated fat: Sat. Fat 0.086 g
Monounsaturated fat: Mono. Fat 0.049 g
Polyunsaturated fat: Poly. Fat 0.319 g
54% 14% 32%
Saturated fat: Sat. Fat 0.191 g
Monounsaturated fat: Mono. Fat 0.05 g
Polyunsaturated fat: Poly. Fat 0.113 g
Contains less Sat. FatSaturated fat -55%
Contains more Poly. FatPolyunsaturated fat +182.3%
~equal in Monounsaturated fat ~0.05g

References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Arugula - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169387/nutrients
  2. Adzuki bean - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173727/nutrients

All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.