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  6. Arugula vs. Lupin Bean Raw

Arugula vs. Lupin Bean Raw — In-Depth Nutrition Comparison

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A recap on differences between arugula and lupin Bean Raw

  • Arugula is higher in vitamin A, yet lupin Bean Raw is higher in copper, manganese, fiber, folate, phosphorus, vitamin B1, zinc, iron, and magnesium.
  • Lupin Bean Raw covers your daily copper needs 105% more than arugula.

Food varieties used in this article are Arugula, raw and Lupins, mature seeds, raw.

Infographic

Arugula vs Lupin 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 141% 53% 89% 164% 341% 130% 189% 2% 311% 45%
Contains more MagnesiumMagnesium +321.3%
Contains more PotassiumPotassium +174.5%
Contains more IronIron +198.6%
Contains more CopperCopper +1244.7%
Contains more ZincZinc +910.6%
Contains more PhosphorusPhosphorus +746.2%
Contains less SodiumSodium -44.4%
Contains more ManganeseManganese +642.1%
Contains more SeleniumSelenium +2633.3%
~equal in Calcium ~176mg

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 16% 0% 0% 0% 160% 51% 41% 45% 82% 0% 0% 266% 0%
Contains more Vitamin CVitamin C +212.5%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin B1Vitamin B1 +1354.5%
Contains more Vitamin B2Vitamin B2 +155.8%
Contains more Vitamin B3Vitamin B3 +618%
Contains more Vitamin B5Vitamin B5 +71.6%
Contains more Vitamin B6Vitamin B6 +389%
Contains more FolateFolate +266%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Arugula Lupin Bean Raw DV% diff.
Copper 0.076mg 1.022mg 105%
Vitamin K 108.6µg 91%
Manganese 0.321mg 2.382mg 90%
Fiber 1.6g 18.9g 69%
Protein 2.58g 36.17g 67%
Folate 97µg 355µg 65%
Phosphorus 52mg 440mg 55%
Vitamin B1 0.044mg 0.64mg 50%
Zinc 0.47mg 4.75mg 39%
Magnesium 47mg 198mg 36%
Iron 1.46mg 4.36mg 36%
Vitamin B6 0.073mg 0.357mg 22%
Potassium 369mg 1013mg 19%
Calories 25kcal 371kcal 17%
Polyunsaturated fat 0.319g 2.439g 14%
Selenium 0.3µg 8.2µg 14%
Fats 0.66g 9.74g 14%
Vitamin A 119µg 0µg 13%
Carbs 3.65g 40.37g 12%
Vitamin B3 0.305mg 2.19mg 12%
Vitamin C 15mg 4.8mg 11%
Vitamin B2 0.086mg 0.22mg 10%
Monounsaturated fat 0.049g 3.94g 10%
Vitamin B5 0.437mg 0.75mg 6%
Saturated fat 0.086g 1.156g 5%
Choline 15.3mg 3%
Vitamin E 0.43mg 3%
Calcium 160mg 176mg 2%
Sodium 27mg 15mg 1%
Net carbs 2.05g 21.47g N/A
Sugar 2.05g N/A
Tryptophan 0.289mg 0%
Threonine 1.331mg 0%
Isoleucine 1.615mg 0%
Leucine 2.743mg 0%
Lysine 1.933mg 0%
Methionine 0.255mg 0%
Phenylalanine 1.435mg 0%
Valine 1.51mg 0%
Histidine 1.03mg 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
36% 10% 40% 10% 3%
Protein: 36.17 g
Fats: 9.74 g
Carbs: 40.37 g
Water: 10.44 g
Other: 3.28 g
Contains more WaterWater +778.4%
Contains more ProteinProtein +1301.9%
Contains more FatsFats +1375.8%
Contains more CarbsCarbs +1006%
Contains more OtherOther +134.3%

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
15% 52% 32%
Saturated fat: Sat. Fat 1.156 g
Monounsaturated fat: Mono. Fat 3.94 g
Polyunsaturated fat: Poly. Fat 2.439 g
Contains less Sat. FatSaturated fat -92.6%
Contains more Mono. FatMonounsaturated fat +7940.8%
Contains more Poly. FatPolyunsaturated fat +664.6%

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. Lupin Bean Raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172423/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.