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  6. Arugula vs. Black turtle bean

Arugula vs. Black turtle bean — In-Depth Nutrition Comparison

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A recap on differences between arugula and black turtle bean

  • Arugula is higher in vitamin K and vitamin A, yet black turtle bean is higher in copper, iron, folate, vitamin B1, fiber, phosphorus, potassium, and manganese.
  • Black turtle bean covers your daily copper needs 103% more than arugula.
  • Arugula contains 140 times more vitamin A than black turtle bean. While arugula contains 2373IU of vitamin A, black turtle bean contains only 17IU.
  • The glycemic index of black turtle bean is lower.

Food varieties used in this article are Arugula, raw and Beans, black turtle, mature seeds, raw.

Infographic

Arugula vs Black turtle 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 114% 48% 132% 326% 333% 60% 189% 1.2% 130% 17%
Contains more MagnesiumMagnesium +240.4%
Contains more PotassiumPotassium +306.5%
Contains more IronIron +495.9%
Contains more CopperCopper +1215.8%
Contains more ZincZinc +368.1%
Contains more PhosphorusPhosphorus +746.2%
Contains less SodiumSodium -66.7%
Contains more ManganeseManganese +211.5%
Contains more SeleniumSelenium +966.7%
~equal in Calcium ~160mg

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% 4.2% 0% 225% 45% 37% 54% 66% 0% 14% 333% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +104.8%
Contains more Vitamin KVitamin K +1839.3%
Contains more CholineCholine +∞%
Contains more Vitamin B1Vitamin B1 +1945.5%
Contains more Vitamin B2Vitamin B2 +124.4%
Contains more Vitamin B3Vitamin B3 +541%
Contains more Vitamin B5Vitamin B5 +105.7%
Contains more Vitamin B6Vitamin B6 +291.8%
Contains more FolateFolate +357.7%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Arugula Black turtle bean DV% diff.
Copper 0.076mg 1mg 103%
Iron 1.46mg 8.7mg 91%
Folate 97µg 444µg 87%
Vitamin K 108.6µg 5.6µg 86%
Vitamin B1 0.044mg 0.9mg 71%
Fiber 1.6g 15.5g 56%
Phosphorus 52mg 440mg 55%
Protein 2.58g 21.25g 37%
Potassium 369mg 1500mg 33%
Manganese 0.321mg 1mg 30%
Magnesium 47mg 160mg 27%
Carbs 3.65g 63.25g 20%
Vitamin C 15mg 0mg 17%
Vitamin B6 0.073mg 0.286mg 16%
Calories 25kcal 339kcal 16%
Zinc 0.47mg 2.2mg 16%
Vitamin A 119µg 0µg 13%
Vitamin B3 0.305mg 1.955mg 10%
Vitamin B5 0.437mg 0.899mg 9%
Vitamin B2 0.086mg 0.193mg 8%
Selenium 0.3µg 3.2µg 5%
Choline 15.3mg 3%
Saturated fat 0.086g 0.232g 1%
Sodium 27mg 9mg 1%
Vitamin E 0.43mg 0.21mg 1%
Fats 0.66g 0.9g 0%
Net carbs 2.05g 47.75g N/A
Calcium 160mg 160mg 0%
Sugar 2.05g 2.12g N/A
Monounsaturated fat 0.049g 0.078g 0%
Polyunsaturated fat 0.319g 0.387g 0%
Tryptophan 0.252mg 0%
Threonine 0.894mg 0%
Isoleucine 0.938mg 0%
Leucine 1.697mg 0%
Lysine 1.459mg 0%
Methionine 0.32mg 0%
Phenylalanine 1.149mg 0%
Valine 1.112mg 0%
Histidine 0.592mg 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
21% 63% 11% 4%
Protein: 21.25 g
Fats: 0.9 g
Carbs: 63.25 g
Water: 11 g
Other: 3.6 g
Contains more WaterWater +733.7%
Contains more ProteinProtein +723.6%
Contains more FatsFats +36.4%
Contains more CarbsCarbs +1632.9%
Contains more OtherOther +157.1%

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
33% 11% 56%
Saturated fat: Sat. Fat 0.232 g
Monounsaturated fat: Mono. Fat 0.078 g
Polyunsaturated fat: Poly. Fat 0.387 g
Contains less Sat. FatSaturated fat -62.9%
Contains more Mono. FatMonounsaturated fat +59.2%
Contains more Poly. FatPolyunsaturated fat +21.3%

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. Black turtle bean - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175186/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.