Arugula vs. Navy bean raw — In-Depth Nutrition Comparison
Compare
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
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.
| 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.
| 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% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
2.58 g
Fats:
0.66 g
Carbs:
3.65 g
Water:
91.71 g
Other:
1.4 g
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
Saturated fat:
Sat. Fat
0.086 g
Monounsaturated fat:
Mono. Fat
0.049 g
Polyunsaturated fat:
Poly. Fat
0.319 g
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
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
 |
 |
||
| Lower in Sugar |
|
||
| Lower in Sodium |
|
||
| Lower in Saturated fat |
|
||
| Rich in minerals |
|
||
| Lower in Glycemic Index |
|
||
| Lower in price |
|
||
| Lower in Cholesterol | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
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% |
Which food is preferable for your diet?
is better in case of low diet
|
|
|
| Low Calories diet |
|
|
| Low Fats diet |
|
|
| Low Carbs diet |
|
|
| Low Glycemic Index diet |
|
Vitamins & Minerals Daily Need Coverage Score
The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
41%
33%
Minerals Daily Need Coverage Score
28%
42%
Comparison summary
Which food is lower in Sugar?
Navy bean raw is lower in Sugar (difference - 2.05g)
Which food contains less Sodium?
Navy bean raw contains less Sodium (difference - 14mg)
Which food is lower in Saturated fat?
Navy bean raw is lower in Saturated fat (difference - 0.00099999999999999g)
Which food is richer in minerals?
Navy bean raw is relatively richer in minerals
Which food is lower in glycemic index?
Arugula is lower in glycemic index (difference - 7)
Which food is cheaper?
Arugula is cheaper (difference - $0.9)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.