Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up
  1. Home
  2. Foods
  3. Grains
  4. Bean raw
  5. Compare
  6. Bean raw vs. Arugula

Bean raw vs. Arugula — In-Depth Nutrition Comparison

Compare

Differences between Bean raw and Arugula

  • Bean raw has more Folate, Copper, Vitamin B1, Fiber, Phosphorus, Selenium, Iron, Manganese, and Vitamin B6, while Arugula has more Vitamin K.
  • Bean raw's daily need coverage for Folate is 107% higher.
  • Arugula contains 93 times less Selenium than Bean raw. Bean raw contains 27.9µg of Selenium, while Arugula contains 0.3µg.

The food types used in this comparison are Beans, pinto, mature seeds, raw and Arugula, raw.

Infographic

Bean raw vs Arugula 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.
Bean raw
Bean raw
9
:
1
Arugula
Arugula
Contains more Iron +247.3%
Contains more Magnesium +274.5%
Contains more Phosphorus +690.4%
Contains more Potassium +277.5%
Contains less Sodium -55.6%
Contains more Zinc +385.1%
Contains more Copper +1075%
Contains more Manganese +257.6%
Contains more Selenium +9200%
Contains more Calcium +41.6%
Bean raw
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 34% 191% 126% 177% 123% 2% 63% 298% 150% 153%
Arugula
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 48% 55% 34% 23% 33% 4% 13% 26% 42% 2%
Contains more Iron +247.3%
Contains more Magnesium +274.5%
Contains more Phosphorus +690.4%
Contains more Potassium +277.5%
Contains less Sodium -55.6%
Contains more Zinc +385.1%
Contains more Copper +1075%
Contains more Manganese +257.6%
Contains more Selenium +9200%
Contains more Calcium +41.6%

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.
Bean raw
Bean raw
6
:
4
Arugula
Arugula
Contains more Vitamin B1 +1520.5%
Contains more Vitamin B2 +146.5%
Contains more Vitamin B3 +284.9%
Contains more Vitamin B5 +79.6%
Contains more Vitamin B6 +549.3%
Contains more Folate +441.2%
Contains more Vitamin A +∞%
Contains more Vitamin E +104.8%
Contains more Vitamin C +138.1%
Contains more Vitamin K +1839.3%
Bean raw
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 5% 0% 21% 179% 49% 23% 48% 110% 394% 0% 14%
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%
Contains more Vitamin B1 +1520.5%
Contains more Vitamin B2 +146.5%
Contains more Vitamin B3 +284.9%
Contains more Vitamin B5 +79.6%
Contains more Vitamin B6 +549.3%
Contains more Folate +441.2%
Contains more Vitamin A +∞%
Contains more Vitamin E +104.8%
Contains more Vitamin C +138.1%
Contains more Vitamin K +1839.3%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Bean raw
Bean raw
4
:
1
Arugula
Arugula
Contains more Protein +730.2%
Contains more Fats +86.4%
Contains more Carbs +1613.7%
Contains more Other +147.9%
Contains more Water +709.4%
Bean raw
21% 63% 11% 3%
Protein: 21.42 g
Fats: 1.23 g
Carbs: 62.55 g
Water: 11.33 g
Other: 3.47 g
Arugula
3% 4% 92%
Protein: 2.58 g
Fats: 0.66 g
Carbs: 3.65 g
Water: 91.71 g
Other: 1.4 g
Contains more Protein +730.2%
Contains more Fats +86.4%
Contains more Carbs +1613.7%
Contains more Other +147.9%
Contains more Water +709.4%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Bean raw
Bean raw
2
:
1
Arugula
Arugula
Contains more Monounsaturated Fat +367.3%
Contains more Polyunsaturated fat +27.6%
Contains less Saturated Fat -63.4%
Bean raw
27% 26% 47%
Saturated Fat: 0.235 g
Monounsaturated Fat: 0.229 g
Polyunsaturated fat: 0.407 g
Arugula
19% 11% 70%
Saturated Fat: 0.086 g
Monounsaturated Fat: 0.049 g
Polyunsaturated fat: 0.319 g
Contains more Monounsaturated Fat +367.3%
Contains more Polyunsaturated fat +27.6%
Contains less Saturated Fat -63.4%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Bean raw Arugula Opinion
Net carbs 47.05g 2.05g Bean raw
Protein 21.42g 2.58g Bean raw
Fats 1.23g 0.66g Bean raw
Carbs 62.55g 3.65g Bean raw
Calories 347kcal 25kcal Bean raw
Starch 34.17g Bean raw
Sugar 2.11g 2.05g Arugula
Fiber 15.5g 1.6g Bean raw
Calcium 113mg 160mg Arugula
Iron 5.07mg 1.46mg Bean raw
Magnesium 176mg 47mg Bean raw
Phosphorus 411mg 52mg Bean raw
Potassium 1393mg 369mg Bean raw
Sodium 12mg 27mg Bean raw
Zinc 2.28mg 0.47mg Bean raw
Copper 0.893mg 0.076mg Bean raw
Manganese 1.148mg 0.321mg Bean raw
Selenium 27.9µg 0.3µg Bean raw
Vitamin A 0IU 2373IU Arugula
Vitamin A RAE 0µg 119µg Arugula
Vitamin E 0.21mg 0.43mg Arugula
Vitamin C 6.3mg 15mg Arugula
Vitamin B1 0.713mg 0.044mg Bean raw
Vitamin B2 0.212mg 0.086mg Bean raw
Vitamin B3 1.174mg 0.305mg Bean raw
Vitamin B5 0.785mg 0.437mg Bean raw
Vitamin B6 0.474mg 0.073mg Bean raw
Folate 525µg 97µg Bean raw
Vitamin K 5.6µg 108.6µg Arugula
Tryptophan 0.237mg Bean raw
Threonine 0.81mg Bean raw
Isoleucine 0.871mg Bean raw
Leucine 1.558mg Bean raw
Lysine 1.356mg Bean raw
Methionine 0.259mg Bean raw
Phenylalanine 1.095mg Bean raw
Valine 0.998mg Bean raw
Histidine 0.556mg Bean raw
Saturated Fat 0.235g 0.086g Arugula
Monounsaturated Fat 0.229g 0.049g Bean raw
Polyunsaturated fat 0.407g 0.319g Bean raw

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Bean raw Arugula
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
70%
Bean raw
52%
Arugula
Minerals Daily Need Coverage Score
131%
Bean raw
28%
Arugula

Comparison summary

Which food is richer in minerals?
Bean raw
Bean raw is relatively richer in minerals
Which food contains less Sodium?
Bean raw
Bean raw contains less Sodium (difference - 15mg)
Which food is lower in Sugar?
Arugula
Arugula is lower in Sugar (difference - 0.06g)
Which food is lower in Saturated Fat?
Arugula
Arugula is lower in Saturated Fat (difference - 0.149g)
Which food is lower in glycemic index?
Arugula
Arugula is lower in glycemic index (difference - 1)
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)
Which food is richer in vitamins?
?
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. Bean raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175199/nutrients
  2. Arugula - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169387/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.