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  6. Arugula vs. Yardlong bean (Asparagus bean) raw

Arugula vs. Yardlong bean (Asparagus bean) raw — In-Depth Nutrition Comparison

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How are arugula and yardlong bean (Asparagus bean) raw different?

  • Arugula has more vitamin A, iron, calcium, folate, vitamin B5, and manganese; however, yardlong bean (Asparagus bean) raw is richer in vitamin B1.
  • Arugula covers your daily need for vitamin A, 30% more than yardlong bean (Asparagus bean) raw.
  • Arugula has 8 times more vitamin B5 than yardlong bean (Asparagus bean) raw. Arugula has 0.437mg of vitamin B5, while yardlong bean (Asparagus bean) raw has 0.055mg.
  • Yardlong bean (Asparagus bean) raw has a higher glycemic index. The glycemic index of yardlong bean (Asparagus bean) raw is 86, while the glycemic index of arugula is 32.

Arugula, raw and Yardlong bean, raw types were used in this article.

Infographic

Arugula vs Yardlong bean (Asparagus 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 31% 15% 21% 18% 16% 10% 25% 0.52% 27% 8.2%
Contains more CalciumCalcium +220%
Contains more PotassiumPotassium +53.8%
Contains more IronIron +210.6%
Contains more CopperCopper +58.3%
Contains more ZincZinc +27%
Contains more ManganeseManganese +56.6%
Contains more PhosphorusPhosphorus +13.5%
Contains less SodiumSodium -85.2%
Contains more SeleniumSelenium +400%
~equal in Magnesium ~44mg

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 63% 14% 0% 0% 27% 25% 7.7% 3.3% 5.5% 0% 0% 47% 0%
Contains more Vitamin AVitamin A +176.7%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B5Vitamin B5 +694.5%
Contains more Vitamin B6Vitamin B6 +204.2%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +56.5%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +25.3%
Contains more Vitamin B1Vitamin B1 +143.2%
Contains more Vitamin B2Vitamin B2 +27.9%
Contains more Vitamin B3Vitamin B3 +34.4%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Arugula Yardlong bean (Asparagus bean) raw DV% diff.
Vitamin K 108.6µg 91%
Iron 1.46mg 0.47mg 12%
Calcium 160mg 50mg 11%
Folate 97µg 62µg 9%
Vitamin A 119µg 43µg 8%
Vitamin B5 0.437mg 0.055mg 8%
Fiber 1.6g 6%
Manganese 0.321mg 0.205mg 5%
Vitamin B1 0.044mg 0.107mg 5%
Potassium 369mg 240mg 4%
Vitamin B6 0.073mg 0.024mg 4%
Vitamin C 15mg 18.8mg 4%
Copper 0.076mg 0.048mg 3%
Choline 15.3mg 3%
Vitamin E 0.43mg 3%
Vitamin B2 0.086mg 0.11mg 2%
Carbs 3.65g 8.35g 2%
Selenium 0.3µg 1.5µg 2%
Vitamin B3 0.305mg 0.41mg 1%
Polyunsaturated fat 0.319g 0.169g 1%
Calories 25kcal 47kcal 1%
Phosphorus 52mg 59mg 1%
Magnesium 47mg 44mg 1%
Zinc 0.47mg 0.37mg 1%
Sodium 27mg 4mg 1%
Protein 2.58g 2.8g 0%
Fats 0.66g 0.4g 0%
Net carbs 2.05g 8.35g N/A
Sugar 2.05g N/A
Saturated fat 0.086g 0.105g 0%
Monounsaturated fat 0.049g 0.036g 0%
Tryptophan 0.032mg 0%
Threonine 0.104mg 0%
Isoleucine 0.15mg 0%
Leucine 0.2mg 0%
Lysine 0.184mg 0%
Methionine 0.04mg 0%
Phenylalanine 0.154mg 0%
Valine 0.162mg 0%
Histidine 0.09mg 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
3% 8% 88%
Protein: 2.8 g
Fats: 0.4 g
Carbs: 8.35 g
Water: 87.85 g
Other: 0.6 g
Contains more FatsFats +65%
Contains more OtherOther +133.3%
Contains more CarbsCarbs +128.8%
~equal in Protein ~2.8g
~equal in Water ~87.85g

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
34% 12% 55%
Saturated fat: Sat. Fat 0.105 g
Monounsaturated fat: Mono. Fat 0.036 g
Polyunsaturated fat: Poly. Fat 0.169 g
Contains less Sat. FatSaturated fat -18.1%
Contains more Mono. FatMonounsaturated fat +36.1%
Contains more Poly. FatPolyunsaturated fat +88.8%

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. Yardlong bean (Asparagus bean) raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169222/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.