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  6. Adzuki bean vs. Arugula

Adzuki bean vs. Arugula — In-Depth Nutrition Comparison

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Significant differences between Adzuki bean and Arugula

  • The amount of Folate, Copper, Manganese, Phosphorus, Fiber, Iron, Zinc, Vitamin B1, Potassium, and Vitamin B6 in Adzuki bean is higher than in Arugula.
  • Adzuki bean covers your daily Folate needs 131% more than Arugula.
  • Arugula has 14 times less Copper than Adzuki bean. Adzuki bean has 1.094mg of Copper, while Arugula has 0.076mg.

Specific food types used in this comparison are Beans, adzuki, mature seeds, raw and Arugula, raw.

Infographic

Adzuki bean 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.
Adzuki bean
Adzuki bean
9
:
1
Arugula
Arugula
Contains more Iron +241.1%
Contains more Magnesium +170.2%
Contains more Phosphorus +632.7%
Contains more Potassium +239.8%
Contains less Sodium -81.5%
Contains more Zinc +972.3%
Contains more Copper +1339.5%
Contains more Manganese +438.9%
Contains more Selenium +933.3%
Contains more Calcium +142.4%
Adzuki bean
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 20% 187% 91% 164% 111% 1% 138% 365% 226% 17%
Arugula
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 48% 55% 34% 23% 33% 4% 13% 26% 42% 2%
Contains more Iron +241.1%
Contains more Magnesium +170.2%
Contains more Phosphorus +632.7%
Contains more Potassium +239.8%
Contains less Sodium -81.5%
Contains more Zinc +972.3%
Contains more Copper +1339.5%
Contains more Manganese +438.9%
Contains more Selenium +933.3%
Contains more Calcium +142.4%

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.
Adzuki bean
Adzuki bean
6
:
4
Arugula
Arugula
Contains more Vitamin B1 +934.1%
Contains more Vitamin B2 +155.8%
Contains more Vitamin B3 +762.3%
Contains more Vitamin B5 +236.6%
Contains more Vitamin B6 +380.8%
Contains more Folate +541.2%
Contains more Vitamin A +13858.8%
Contains more Vitamin C +∞%
Adzuki bean
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 2% 0% 0% 0% 114% 51% 50% 89% 81% 467% 0% 0%
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 +934.1%
Contains more Vitamin B2 +155.8%
Contains more Vitamin B3 +762.3%
Contains more Vitamin B5 +236.6%
Contains more Vitamin B6 +380.8%
Contains more Folate +541.2%
Contains more Vitamin A +13858.8%
Contains more Vitamin C +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Adzuki bean
Adzuki bean
3
:
2
Arugula
Arugula
Contains more Protein +670.2%
Contains more Carbs +1623.3%
Contains more Other +132.9%
Contains more Fats +24.5%
Contains more Water +582.4%
Adzuki bean
20% 63% 13% 3%
Protein: 19.87 g
Fats: 0.53 g
Carbs: 62.9 g
Water: 13.44 g
Other: 3.26 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 +670.2%
Contains more Carbs +1623.3%
Contains more Other +132.9%
Contains more Fats +24.5%
Contains more Water +582.4%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Adzuki bean
Adzuki bean
1
:
2
Arugula
Arugula
Contains less Saturated Fat -55%
Contains more Polyunsaturated fat +182.3%
Equal in Monounsaturated Fat - 0.049
Adzuki bean
54% 14% 32%
Saturated Fat: 0.191 g
Monounsaturated Fat: 0.05 g
Polyunsaturated fat: 0.113 g
Arugula
19% 11% 70%
Saturated Fat: 0.086 g
Monounsaturated Fat: 0.049 g
Polyunsaturated fat: 0.319 g
Contains less Saturated Fat -55%
Contains more Polyunsaturated fat +182.3%
Equal in Monounsaturated Fat - 0.049

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Adzuki bean Arugula Opinion
Net carbs 50.2g 2.05g Adzuki bean
Protein 19.87g 2.58g Adzuki bean
Fats 0.53g 0.66g Arugula
Carbs 62.9g 3.65g Adzuki bean
Calories 329kcal 25kcal Adzuki bean
Sugar 2.05g Adzuki bean
Fiber 12.7g 1.6g Adzuki bean
Calcium 66mg 160mg Arugula
Iron 4.98mg 1.46mg Adzuki bean
Magnesium 127mg 47mg Adzuki bean
Phosphorus 381mg 52mg Adzuki bean
Potassium 1254mg 369mg Adzuki bean
Sodium 5mg 27mg Adzuki bean
Zinc 5.04mg 0.47mg Adzuki bean
Copper 1.094mg 0.076mg Adzuki bean
Manganese 1.73mg 0.321mg Adzuki bean
Selenium 3.1µg 0.3µg Adzuki bean
Vitamin A 17IU 2373IU Arugula
Vitamin A RAE 1µg 119µg Arugula
Vitamin E 0.43mg Arugula
Vitamin C 0mg 15mg Arugula
Vitamin B1 0.455mg 0.044mg Adzuki bean
Vitamin B2 0.22mg 0.086mg Adzuki bean
Vitamin B3 2.63mg 0.305mg Adzuki bean
Vitamin B5 1.471mg 0.437mg Adzuki bean
Vitamin B6 0.351mg 0.073mg Adzuki bean
Folate 622µg 97µg Adzuki bean
Vitamin K 108.6µg Arugula
Tryptophan 0.191mg Adzuki bean
Threonine 0.674mg Adzuki bean
Isoleucine 0.791mg Adzuki bean
Leucine 1.668mg Adzuki bean
Lysine 1.497mg Adzuki bean
Methionine 0.21mg Adzuki bean
Phenylalanine 1.052mg Adzuki bean
Valine 1.023mg Adzuki bean
Histidine 0.524mg Adzuki bean
Saturated Fat 0.191g 0.086g Arugula
Monounsaturated Fat 0.05g 0.049g Adzuki bean
Polyunsaturated fat 0.113g 0.319g Arugula

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Adzuki bean 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
71%
Adzuki bean
52%
Arugula
Minerals Daily Need Coverage Score
132%
Adzuki bean
28%
Arugula

Comparison summary

Which food is lower in Saturated Fat?
Arugula
Arugula is lower in Saturated Fat (difference - 0.105g)
Which food is cheaper?
Arugula
Arugula is cheaper (difference - $1.6)
Which food is lower in Sugar?
Adzuki bean
Adzuki bean is lower in Sugar (difference - 2.05g)
Which food contains less Sodium?
Adzuki bean
Adzuki bean contains less Sodium (difference - 22mg)
Which food is lower in glycemic index?
Adzuki bean
Adzuki bean is lower in glycemic index (difference - 3)
Which food is richer in minerals?
Adzuki bean
Adzuki bean is relatively richer in minerals
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. Adzuki bean - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173727/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.