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  6. Arugula vs. Chickpea raw

Arugula vs. Chickpea raw — In-Depth Nutrition Comparison

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A recap on differences between arugula and chickpea raw

  • Arugula is higher in vitamin K and vitamin A, yet chickpea raw is higher in manganese, folate, copper, fiber, vitamin B1, iron, vitamin B6, and phosphorus.
  • Chickpea raw covers your daily manganese needs 912% more than arugula.
  • Arugula contains 35 times more vitamin A than chickpea raw. While arugula contains 2373IU of vitamin A, chickpea raw contains only 67IU.

Food varieties used in this article are Arugula, raw and Chickpeas (garbanzo beans, bengal gram), mature seeds, raw.

Infographic

Arugula vs Chickpea 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 56% 17% 63% 162% 219% 75% 108% 3.1% 2779% 0%
Contains more CalciumCalcium +180.7%
Contains more SeleniumSelenium +∞%
Contains more MagnesiumMagnesium +68.1%
Contains more PotassiumPotassium +94.6%
Contains more IronIron +195.2%
Contains more CopperCopper +763.2%
Contains more ZincZinc +487.2%
Contains more PhosphorusPhosphorus +384.6%
Contains less SodiumSodium -11.1%
Contains more ManganeseManganese +6537.4%

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 13% 1% 16% 0% 119% 49% 29% 95% 123% 0% 23% 418% 54%
Contains more Vitamin CVitamin C +275%
Contains more Vitamin AVitamin A +3866.7%
Contains more Vitamin KVitamin K +1106.7%
Contains more Vitamin EVitamin E +90.7%
Contains more Vitamin B1Vitamin B1 +984.1%
Contains more Vitamin B2Vitamin B2 +146.5%
Contains more Vitamin B3Vitamin B3 +405.2%
Contains more Vitamin B5Vitamin B5 +263.4%
Contains more Vitamin B6Vitamin B6 +632.9%
Contains more FolateFolate +474.2%
Contains more CholineCholine +549%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Arugula Chickpea raw DV% diff.
Manganese 0.321mg 21.306mg 912%
Folate 97µg 557µg 115%
Vitamin K 108.6µg 9µg 83%
Copper 0.076mg 0.656mg 64%
Fiber 1.6g 12.2g 42%
Vitamin B1 0.044mg 0.477mg 36%
Vitamin B6 0.073mg 0.535mg 36%
Protein 2.58g 20.47g 36%
Iron 1.46mg 4.31mg 36%
Phosphorus 52mg 252mg 29%
Vitamin B5 0.437mg 1.588mg 23%
Zinc 0.47mg 2.76mg 21%
Carbs 3.65g 62.95g 20%
Calories 25kcal 378kcal 18%
Polyunsaturated fat 0.319g 2.731g 16%
Choline 15.3mg 99.3mg 15%
Vitamin A 119µg 3µg 13%
Vitamin C 15mg 4mg 12%
Potassium 369mg 718mg 10%
Calcium 160mg 57mg 10%
Vitamin B2 0.086mg 0.212mg 10%
Vitamin B3 0.305mg 1.541mg 8%
Magnesium 47mg 79mg 8%
Fats 0.66g 6.04g 8%
Monounsaturated fat 0.049g 1.377g 3%
Vitamin E 0.43mg 0.82mg 3%
Saturated fat 0.086g 0.603g 2%
Selenium 0.3µg 0µg 1%
Net carbs 2.05g 50.75g N/A
Sugar 2.05g 10.7g N/A
Sodium 27mg 24mg 0%
Tryptophan 0.2mg 0%
Threonine 0.766mg 0%
Isoleucine 0.882mg 0%
Leucine 1.465mg 0%
Lysine 1.377mg 0%
Methionine 0.27mg 0%
Phenylalanine 1.103mg 0%
Valine 0.865mg 0%
Histidine 0.566mg 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
20% 6% 63% 8% 3%
Protein: 20.47 g
Fats: 6.04 g
Carbs: 62.95 g
Water: 7.68 g
Other: 2.86 g
Contains more WaterWater +1094.1%
Contains more ProteinProtein +693.4%
Contains more FatsFats +815.2%
Contains more CarbsCarbs +1624.7%
Contains more OtherOther +104.3%

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
13% 29% 58%
Saturated fat: Sat. Fat 0.603 g
Monounsaturated fat: Mono. Fat 1.377 g
Polyunsaturated fat: Poly. Fat 2.731 g
Contains less Sat. FatSaturated fat -85.7%
Contains more Mono. FatMonounsaturated fat +2710.2%
Contains more Poly. FatPolyunsaturated fat +756.1%

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. Chickpea raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173756/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.