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  6. Arugula vs. Navy bean raw

Arugula vs. Navy bean raw — In-Depth Nutrition Comparison

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A recap on differences between arugula and navy bean raw

  • Arugula is higher in vitamin A and calcium, yet navy bean raw is higher in copper, vitamin B1, magnesium, vitamin B2, vitamin B6, folate, vitamin B5, and phosphorus.
  • Arugula covers your daily vitamin A needs 47% more than navy bean raw.
  • Arugula contains 11 times more calcium than navy bean raw. While arugula contains 160mg of calcium, navy bean raw contains only 15mg.

Food varieties used in this article are Arugula, raw and Beans, navy, mature seeds, sprouted, raw.

Infographic

Arugula vs Navy bean raw 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 72% 4.5% 27% 72% 119% 24% 43% 1.7% 53% 3.3%
Contains more CalciumCalcium +966.7%
Contains more PotassiumPotassium +20.2%
Contains more MagnesiumMagnesium +114.9%
Contains more IronIron +32.2%
Contains more CopperCopper +368.4%
Contains more ZincZinc +89.4%
Contains more PhosphorusPhosphorus +92.3%
Contains less SodiumSodium -51.9%
Contains more ManganeseManganese +27.1%
Contains more SeleniumSelenium +100%

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 63% 0% 0% 0% 98% 50% 23% 50% 44% 0% 0% 99% 0%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +25.3%
Contains more Vitamin B1Vitamin B1 +786.4%
Contains more Vitamin B2Vitamin B2 +150%
Contains more Vitamin B3Vitamin B3 +300%
Contains more Vitamin B5Vitamin B5 +88.8%
Contains more Vitamin B6Vitamin B6 +161.6%
Contains more FolateFolate +36.1%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Arugula Navy bean raw DV% diff.
Vitamin K 108.6µg 91%
Copper 0.076mg 0.356mg 31%
Vitamin B1 0.044mg 0.39mg 29%
Calcium 160mg 15mg 15%
Vitamin A 119µg 0µg 13%
Magnesium 47mg 101mg 13%
Vitamin B2 0.086mg 0.215mg 10%
Vitamin B6 0.073mg 0.191mg 9%
Folate 97µg 132µg 9%
Vitamin B5 0.437mg 0.825mg 8%
Phosphorus 52mg 100mg 7%
Protein 2.58g 6.15g 7%
Iron 1.46mg 1.93mg 6%
Fiber 1.6g 6%
Vitamin B3 0.305mg 1.22mg 6%
Vitamin C 15mg 18.8mg 4%
Zinc 0.47mg 0.89mg 4%
Manganese 0.321mg 0.408mg 4%
Carbs 3.65g 13.05g 3%
Choline 15.3mg 3%
Vitamin E 0.43mg 3%
Calories 25kcal 67kcal 2%
Potassium 369mg 307mg 2%
Selenium 0.3µg 0.6µg 1%
Sodium 27mg 13mg 1%
Polyunsaturated fat 0.319g 0.407g 1%
Fats 0.66g 0.7g 0%
Net carbs 2.05g 13.05g N/A
Sugar 2.05g N/A
Saturated fat 0.086g 0.085g 0%
Monounsaturated fat 0.049g 0.052g 0%
Tryptophan 0.064mg 0%
Threonine 0.258mg 0%
Isoleucine 0.273mg 0%
Leucine 0.442mg 0%
Lysine 0.35mg 0%
Methionine 0.064mg 0%
Phenylalanine 0.31mg 0%
Valine 0.316mg 0%
Histidine 0.172mg 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
6% 13% 79%
Protein: 6.15 g
Fats: 0.7 g
Carbs: 13.05 g
Water: 79.15 g
Other: 0.95 g
Contains more WaterWater +15.9%
Contains more OtherOther +47.4%
Contains more ProteinProtein +138.4%
Contains more CarbsCarbs +257.5%
~equal in Fats ~0.7g

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
16% 10% 75%
Saturated fat: Sat. Fat 0.085 g
Monounsaturated fat: Mono. Fat 0.052 g
Polyunsaturated fat: Poly. Fat 0.407 g
Contains more Poly. FatPolyunsaturated fat +27.6%
~equal in Saturated fat ~0.085g
~equal in Monounsaturated fat ~0.052g

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. Navy bean raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169139/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.