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Arugula vs. Mung bean — In-Depth Nutrition Comparison

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How are arugula and mung beans different?

  • Arugula is higher in vitamin K and vitamin A; however, mung beans are richer in folate, copper, iron, fiber, vitamin B1, phosphorus, magnesium, and manganese.
  • Daily need coverage for folate for mung beans is 132% higher.
  • Arugula contains 21 times more vitamin A than mung beans. While arugula contains 2373IU of vitamin A, mung beans contain only 114IU.

Arugula, raw and Mung beans, mature seeds, raw are the varieties used in this article.

Infographic

Arugula vs Mung bean 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 135% 40% 110% 253% 314% 73% 157% 2% 135% 45%
Contains more CalciumCalcium +21.2%
Contains more MagnesiumMagnesium +302.1%
Contains more PotassiumPotassium +237.7%
Contains more IronIron +361.6%
Contains more CopperCopper +1138.2%
Contains more ZincZinc +470.2%
Contains more PhosphorusPhosphorus +605.8%
Contains less SodiumSodium -44.4%
Contains more ManganeseManganese +222.4%
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 16% 2% 10% 0% 155% 54% 42% 115% 88% 0% 23% 469% 53%
Contains more Vitamin CVitamin C +212.5%
Contains more Vitamin AVitamin A +1883.3%
Contains more Vitamin KVitamin K +1106.7%
Contains more Vitamin EVitamin E +18.6%
Contains more Vitamin B1Vitamin B1 +1311.4%
Contains more Vitamin B2Vitamin B2 +170.9%
Contains more Vitamin B3Vitamin B3 +638%
Contains more Vitamin B5Vitamin B5 +337.1%
Contains more Vitamin B6Vitamin B6 +423.3%
Contains more FolateFolate +544.3%
Contains more CholineCholine +539.9%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

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
24% 63% 9% 3%
Protein: 23.86 g
Fats: 1.15 g
Carbs: 62.62 g
Water: 9.05 g
Other: 3.32 g
Contains more WaterWater +913.4%
Contains more ProteinProtein +824.8%
Contains more FatsFats +74.2%
Contains more CarbsCarbs +1615.6%
Contains more OtherOther +137.1%

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
39% 18% 43%
Saturated fat: Sat. Fat 0.348 g
Monounsaturated fat: Mono. Fat 0.161 g
Polyunsaturated fat: Poly. Fat 0.384 g
Contains less Sat. FatSaturated fat -75.3%
Contains more Mono. FatMonounsaturated fat +228.6%
Contains more Poly. FatPolyunsaturated fat +20.4%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Arugula Mung bean
Lower in Sodium ok
Lower in Glycemic Index ok
Rich in minerals ok
Rich in vitamins ok
Lower in Sugar ok
Lower in Saturated fat ok
Lower in price ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Arugula Mung bean DV% diff.
Folate 97µg 625µg 132%
Copper 0.076mg 0.941mg 96%
Vitamin K 108.6µg 9µg 83%
Iron 1.46mg 6.74mg 66%
Fiber 1.6g 16.3g 59%
Vitamin B1 0.044mg 0.621mg 48%
Phosphorus 52mg 367mg 45%
Protein 2.58g 23.86g 43%
Magnesium 47mg 189mg 34%
Manganese 0.321mg 1.035mg 31%
Vitamin B5 0.437mg 1.91mg 29%
Potassium 369mg 1246mg 26%
Vitamin B6 0.073mg 0.382mg 24%
Carbs 3.65g 62.62g 20%
Zinc 0.47mg 2.68mg 20%
Calories 25kcal 347kcal 16%
Choline 15.3mg 97.9mg 15%
Selenium 0.3µg 8.2µg 14%
Vitamin A 119µg 6µg 13%
Vitamin B3 0.305mg 2.251mg 12%
Vitamin C 15mg 4.8mg 11%
Vitamin B2 0.086mg 0.233mg 11%
Calcium 160mg 132mg 3%
Vitamin E 0.43mg 0.51mg 1%
Fats 0.66g 1.15g 1%
Saturated fat 0.086g 0.348g 1%
Sodium 27mg 15mg 1%
Net carbs 2.05g 46.32g N/A
Sugar 2.05g 6.6g N/A
Monounsaturated fat 0.049g 0.161g 0%
Polyunsaturated fat 0.319g 0.384g 0%
Tryptophan 0.26mg 0%
Threonine 0.782mg 0%
Isoleucine 1.008mg 0%
Leucine 1.847mg 0%
Lysine 1.664mg 0%
Methionine 0.286mg 0%
Phenylalanine 1.443mg 0%
Valine 1.237mg 0%
Histidine 0.695mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Arugula Mung bean
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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%
Arugula
79%
Mung bean
Minerals Daily Need Coverage Score
28%
Arugula
126%
Mung bean

Comparison summary

Which food contains less Sodium?
Mung bean
Mung bean contains less Sodium (difference - 12mg)
Which food is lower in glycemic index?
Mung bean
Mung bean is lower in glycemic index (difference - 1)
Which food is richer in minerals?
Mung bean
Mung bean is relatively richer in minerals
Which food is richer in vitamins?
Mung bean
Mung bean is relatively richer in vitamins
Which food is lower in Sugar?
Arugula
Arugula is lower in Sugar (difference - 4.55g)
Which food is lower in Saturated fat?
Arugula
Arugula is lower in Saturated fat (difference - 0.262g)
Which food is cheaper?
Arugula
Arugula is cheaper (difference - $1.1)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Mung bean - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174256/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.