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  6. Arugula vs. Green beans

Arugula vs. Green beans — In-Depth Nutrition Comparison

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Important differences between arugula and green beans

  • Arugula has more vitamin K, vitamin A, folate, calcium, iron, vitamin B5, magnesium, potassium, and vitamin C; however, green beans have more fiber.
  • Arugula's daily need coverage for vitamin K is 51% more.
  • Arugula has 6 times more vitamin B5 than green beans. Arugula has 0.437mg of vitamin B5, while green beans have 0.074mg.
  • Arugula has a higher glycemic index than green beans.

The food varieties used in the comparison are Arugula, raw and Beans, snap, green, cooked, boiled, drained, without salt.

Infographic

Arugula vs Green beans 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 13% 13% 13% 24% 19% 6.8% 12% 0.13% 37% 1.1%
Contains more MagnesiumMagnesium +161.1%
Contains more CalciumCalcium +263.6%
Contains more PotassiumPotassium +152.7%
Contains more IronIron +124.6%
Contains more CopperCopper +33.3%
Contains more ZincZinc +88%
Contains more PhosphorusPhosphorus +79.3%
Contains more ManganeseManganese +12.6%
Contains more SeleniumSelenium +50%
Contains less SodiumSodium -96.3%

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 32% 11% 9.2% 0% 19% 22% 12% 4.4% 13% 0% 120% 25% 9.2%
Contains more Vitamin CVitamin C +54.6%
Contains more Vitamin AVitamin A +271.9%
Contains more Vitamin B5Vitamin B5 +490.5%
Contains more Vitamin B6Vitamin B6 +30.4%
Contains more Vitamin KVitamin K +126.7%
Contains more FolateFolate +193.9%
Contains more Vitamin B1Vitamin B1 +68.2%
Contains more Vitamin B2Vitamin B2 +12.8%
Contains more Vitamin B3Vitamin B3 +101.3%
Contains more CholineCholine +10.5%
~equal in Vitamin E ~0.46mg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Arugula Green beans DV% diff.
Vitamin K 108.6µg 47.9µg 51%
Folate 97µg 33µg 16%
Calcium 160mg 44mg 12%
Iron 1.46mg 0.65mg 10%
Vitamin A 119µg 32µg 10%
Magnesium 47mg 18mg 7%
Potassium 369mg 146mg 7%
Vitamin B5 0.437mg 0.074mg 7%
Fiber 1.6g 3.2g 6%
Vitamin C 15mg 9.7mg 6%
Phosphorus 52mg 29mg 3%
Vitamin B1 0.044mg 0.074mg 3%
Copper 0.076mg 0.057mg 2%
Zinc 0.47mg 0.25mg 2%
Vitamin B3 0.305mg 0.614mg 2%
Manganese 0.321mg 0.285mg 2%
Vitamin B6 0.073mg 0.056mg 1%
Vitamin B2 0.086mg 0.097mg 1%
Polyunsaturated fat 0.319g 0.145g 1%
Calories 25kcal 35kcal 1%
Protein 2.58g 1.89g 1%
Carbs 3.65g 7.88g 1%
Fats 0.66g 0.28g 1%
Sodium 27mg 1mg 1%
Net carbs 2.05g 4.68g N/A
Sugar 2.05g 3.63g N/A
Vitamin E 0.43mg 0.46mg 0%
Selenium 0.3µg 0.2µg 0%
Choline 15.3mg 16.9mg 0%
Saturated fat 0.086g 0.064g 0%
Monounsaturated fat 0.049g 0.011g 0%
Tryptophan 0.02mg 0%
Threonine 0.082mg 0%
Isoleucine 0.069mg 0%
Leucine 0.116mg 0%
Lysine 0.091mg 0%
Methionine 0.023mg 0%
Phenylalanine 0.069mg 0%
Valine 0.093mg 0%
Histidine 0.035mg 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
2% 8% 89%
Protein: 1.89 g
Fats: 0.28 g
Carbs: 7.88 g
Water: 89.22 g
Other: 0.73 g
Contains more ProteinProtein +36.5%
Contains more FatsFats +135.7%
Contains more OtherOther +91.8%
Contains more CarbsCarbs +115.9%
~equal in Water ~89.22g

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
29% 5% 66%
Saturated fat: Sat. Fat 0.064 g
Monounsaturated fat: Mono. Fat 0.011 g
Polyunsaturated fat: Poly. Fat 0.145 g
Contains more Mono. FatMonounsaturated fat +345.5%
Contains more Poly. FatPolyunsaturated fat +120%
Contains less Sat. FatSaturated fat -25.6%

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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. Green beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169141/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.