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  6. Arugula vs. Black gram

Arugula vs. Black gram — In-Depth Nutrition Comparison

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Important differences between arugula and black gram

  • Arugula has more vitamin A; however, black gram has more copper, iron, fiber, manganese, magnesium, phosphorus, folate, zinc, and vitamin B1.
  • Black gram's daily need coverage for copper is 101% more.
  • Arugula has 103 times more vitamin A than black gram. Arugula has 2373IU of vitamin A, while black gram has 23IU.
  • Black gram has a higher glycemic index than arugula.

The food varieties used in the comparison are Arugula, raw and Mungo beans, mature seeds, raw.

Infographic

Arugula vs Black gram 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 191% 41% 87% 284% 327% 91% 162% 5% 199% 45%
Contains more CalciumCalcium +15.9%
Contains less SodiumSodium -28.9%
Contains more MagnesiumMagnesium +468.1%
Contains more PotassiumPotassium +166.4%
Contains more IronIron +418.5%
Contains more CopperCopper +1190.8%
Contains more ZincZinc +612.8%
Contains more PhosphorusPhosphorus +628.8%
Contains more ManganeseManganese +375.7%
Contains more SeleniumSelenium +2633.3%

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% 68% 59% 27% 54% 65% 0% 0% 162% 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 +520.5%
Contains more Vitamin B2Vitamin B2 +195.3%
Contains more Vitamin B3Vitamin B3 +374.4%
Contains more Vitamin B5Vitamin B5 +107.3%
Contains more Vitamin B6Vitamin B6 +284.9%
Contains more FolateFolate +122.7%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Arugula Black gram DV% diff.
Copper 0.076mg 0.981mg 101%
Vitamin K 108.6µg 91%
Iron 1.46mg 7.57mg 76%
Fiber 1.6g 18.3g 67%
Manganese 0.321mg 1.527mg 52%
Magnesium 47mg 267mg 52%
Phosphorus 52mg 379mg 47%
Protein 2.58g 25.21g 45%
Folate 97µg 216µg 30%
Zinc 0.47mg 3.35mg 26%
Vitamin B1 0.044mg 0.273mg 19%
Carbs 3.65g 58.99g 18%
Potassium 369mg 983mg 18%
Vitamin C 15mg 0mg 17%
Vitamin B6 0.073mg 0.281mg 16%
Calories 25kcal 341kcal 16%
Selenium 0.3µg 8.2µg 14%
Vitamin A 119µg 1µg 13%
Vitamin B2 0.086mg 0.254mg 13%
Vitamin B5 0.437mg 0.906mg 9%
Vitamin B3 0.305mg 1.447mg 7%
Polyunsaturated fat 0.319g 1.071g 5%
Choline 15.3mg 3%
Vitamin E 0.43mg 3%
Calcium 160mg 138mg 2%
Fats 0.66g 1.64g 2%
Net carbs 2.05g 40.69g N/A
Sugar 2.05g N/A
Sodium 27mg 38mg 0%
Saturated fat 0.086g 0.114g 0%
Monounsaturated fat 0.049g 0.085g 0%
Tryptophan 0.263mg 0%
Threonine 0.875mg 0%
Isoleucine 1.287mg 0%
Leucine 2.089mg 0%
Lysine 1.674mg 0%
Methionine 0.367mg 0%
Phenylalanine 1.473mg 0%
Valine 1.416mg 0%
Histidine 0.706mg 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
25% 59% 11% 3%
Protein: 25.21 g
Fats: 1.64 g
Carbs: 58.99 g
Water: 10.8 g
Other: 3.36 g
Contains more WaterWater +749.2%
Contains more ProteinProtein +877.1%
Contains more FatsFats +148.5%
Contains more CarbsCarbs +1516.2%
Contains more OtherOther +140%

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
9% 7% 84%
Saturated fat: Sat. Fat 0.114 g
Monounsaturated fat: Mono. Fat 0.085 g
Polyunsaturated fat: Poly. Fat 1.071 g
Contains less Sat. FatSaturated fat -24.6%
Contains more Mono. FatMonounsaturated fat +73.5%
Contains more Poly. FatPolyunsaturated fat +235.7%

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 gram - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174259/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.