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  6. Arugula vs. Refried beans

Arugula vs. Refried beans — In-Depth Nutrition Comparison

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Important differences between Arugula and Refried beans

  • Arugula has more Vitamin K, Folate, Vitamin A RAE, Calcium, and Vitamin C, however, Refried beans has more Selenium, Fiber, Copper, and Phosphorus.
  • Arugula's daily need coverage for Vitamin K is 89% more.
  • Arugula is lower in Sodium.

The food varieties used in the comparison are Arugula, raw and Refried beans, canned, traditional style (includes USDA commodity).

Infographic

Arugula vs Refried 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.
Arugula
Arugula
6
:
4
Refried beans
Refried beans
Contains more Calcium +451.7%
Contains more Magnesium +34.3%
Contains more Potassium +15.7%
Contains less Sodium -92.7%
Contains more Manganese +11.1%
Contains more Phosphorus +76.9%
Contains more Zinc +23.4%
Contains more Copper +69.7%
Contains more Selenium +1833.3%
Equal in Iron - 1.44
Equal in Manganese - 0.289
Arugula
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 48% 55% 34% 23% 33% 4% 13% 26% 42% 2%
Refried beans
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 9% 54% 25% 40% 29% 49% 16% 43% 38% 32%
Contains more Calcium +451.7%
Contains more Magnesium +34.3%
Contains more Potassium +15.7%
Contains less Sodium -92.7%
Contains more Manganese +11.1%
Contains more Phosphorus +76.9%
Contains more Zinc +23.4%
Contains more Copper +69.7%
Contains more Selenium +1833.3%
Equal in Iron - 1.44
Equal in Manganese - 0.289

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.
Arugula
Arugula
7
:
3
Refried beans
Refried beans
Contains more Vitamin A +∞%
Contains more Vitamin E +377.8%
Contains more Vitamin C +150%
Contains more Vitamin B5 +131.2%
Contains more Folate +781.8%
Contains more Vitamin K +5071.4%
Contains more Vitamin B1 +72.7%
Contains more Vitamin B3 +20.3%
Contains more Vitamin B6 +41.1%
Equal in Vitamin B2 - 0.079
Arugula
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 143% 9% 0% 50% 11% 20% 6% 27% 17% 73% 0% 272%
Refried beans
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 2% 0% 20% 19% 19% 7% 12% 24% 9% 0% 6%
Contains more Vitamin A +∞%
Contains more Vitamin E +377.8%
Contains more Vitamin C +150%
Contains more Vitamin B5 +131.2%
Contains more Folate +781.8%
Contains more Vitamin K +5071.4%
Contains more Vitamin B1 +72.7%
Contains more Vitamin B3 +20.3%
Contains more Vitamin B6 +41.1%
Equal in Vitamin B2 - 0.079

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Arugula
Arugula
1
:
4
Refried beans
Refried beans
Contains more Water +18%
Contains more Protein +93%
Contains more Fats +204.5%
Contains more Carbs +271.2%
Contains more Other +22.1%
Arugula
3% 4% 92%
Protein: 2.58 g
Fats: 0.66 g
Carbs: 3.65 g
Water: 91.71 g
Other: 1.4 g
Refried beans
5% 2% 14% 78% 2%
Protein: 4.98 g
Fats: 2.01 g
Carbs: 13.55 g
Water: 77.75 g
Other: 1.71 g
Contains more Water +18%
Contains more Protein +93%
Contains more Fats +204.5%
Contains more Carbs +271.2%
Contains more Other +22.1%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Arugula
Arugula
1
:
2
Refried beans
Refried beans
Contains less Saturated Fat -86.4%
Contains more Monounsaturated Fat +1126.5%
Contains more Polyunsaturated fat +70.2%
Arugula
19% 11% 70%
Saturated Fat: 0.086 g
Monounsaturated Fat: 0.049 g
Polyunsaturated fat: 0.319 g
Refried beans
36% 34% 31%
Saturated Fat: 0.631 g
Monounsaturated Fat: 0.601 g
Polyunsaturated fat: 0.543 g
Contains less Saturated Fat -86.4%
Contains more Monounsaturated Fat +1126.5%
Contains more Polyunsaturated fat +70.2%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Arugula Refried beans Opinion
Net carbs 2.05g 9.85g Refried beans
Protein 2.58g 4.98g Refried beans
Fats 0.66g 2.01g Refried beans
Carbs 3.65g 13.55g Refried beans
Calories 25kcal 90kcal Refried beans
Starch 7.43g Refried beans
Sugar 2.05g 0.54g Refried beans
Fiber 1.6g 3.7g Refried beans
Calcium 160mg 29mg Arugula
Iron 1.46mg 1.44mg Arugula
Magnesium 47mg 35mg Arugula
Phosphorus 52mg 92mg Refried beans
Potassium 369mg 319mg Arugula
Sodium 27mg 370mg Arugula
Zinc 0.47mg 0.58mg Refried beans
Copper 0.076mg 0.129mg Refried beans
Manganese 0.321mg 0.289mg Arugula
Selenium 0.3µg 5.8µg Refried beans
Vitamin A 2373IU 0IU Arugula
Vitamin A RAE 119µg 0µg Arugula
Vitamin E 0.43mg 0.09mg Arugula
Vitamin C 15mg 6mg Arugula
Vitamin B1 0.044mg 0.076mg Refried beans
Vitamin B2 0.086mg 0.079mg Arugula
Vitamin B3 0.305mg 0.367mg Refried beans
Vitamin B5 0.437mg 0.189mg Arugula
Vitamin B6 0.073mg 0.103mg Refried beans
Folate 97µg 11µg Arugula
Vitamin K 108.6µg 2.1µg Arugula
Tryptophan 0.065mg Refried beans
Threonine 0.231mg Refried beans
Isoleucine 0.242mg Refried beans
Leucine 0.438mg Refried beans
Lysine 0.377mg Refried beans
Methionine 0.083mg Refried beans
Phenylalanine 0.297mg Refried beans
Valine 0.287mg Refried beans
Histidine 153mg Refried beans
Trans Fat 0g 0.016g Arugula
Saturated Fat 0.086g 0.631g Arugula
Monounsaturated Fat 0.049g 0.601g Refried beans
Polyunsaturated fat 0.319g 0.543g Refried beans
Omega-6 - Eicosadienoic acid 0.008g Refried beans
Omega-6 - Linoleic acid 0.36g Refried beans
Omega-3 - ALA 0.169g Refried beans
Omega-3 - Eicosatrienoic acid 0.001g Refried beans

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Arugula Refried beans
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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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
52%
Arugula
10%
Refried beans
Minerals Daily Need Coverage Score
28%
Arugula
33%
Refried beans

Comparison summary

Which food is lower in Sugar?
Refried beans
Refried beans is lower in Sugar (difference - 1.51g)
Which food is cheaper?
Refried beans
Refried beans is cheaper (difference - $0.4)
Which food contains less Sodium?
Arugula
Arugula contains less Sodium (difference - 343mg)
Which food is lower in Saturated Fat?
Arugula
Arugula is lower in Saturated Fat (difference - 0.545g)
Which food is lower in glycemic index?
Arugula
Arugula is lower in glycemic index (difference - 6)
Which food is richer in vitamins?
Arugula
Arugula is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Refried beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172438/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.