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  6. Cranberry bean raw vs. Arugula

Cranberry bean raw vs. Arugula — In-Depth Nutrition Comparison

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How are cranberry bean raw and arugula different?

  • Cranberry bean raw has more folate, fiber, copper, vitamin B1, phosphorus, iron, zinc, potassium, and manganese; however, arugula is richer in vitamin A.
  • Cranberry bean raw covers your daily need for folate, 127% more than arugula.
  • Cranberry bean raw has 17 times more vitamin B1 than arugula. Cranberry bean raw has 0.747mg of vitamin B1, while arugula has 0.044mg.

Beans, cranberry (roman), mature seeds, raw and Arugula, raw types were used in this article.

Infographic

Cranberry 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 111% 38% 118% 188% 265% 99% 159% 0.78% 120% 69%
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%
Contains more MagnesiumMagnesium +231.9%
Contains more PotassiumPotassium +261%
Contains more IronIron +242.5%
Contains more CopperCopper +944.7%
Contains more ZincZinc +672.3%
Contains more PhosphorusPhosphorus +615.4%
Contains less SodiumSodium -77.8%
Contains more ManganeseManganese +186.6%
Contains more SeleniumSelenium +4133.3%
Contains more CalciumCalcium +26%

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 0% 0% 0% 0% 187% 49% 27% 45% 71% 0% 0% 453% 0%
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%
Contains more Vitamin B1Vitamin B1 +1597.7%
Contains more Vitamin B2Vitamin B2 +147.7%
Contains more Vitamin B3Vitamin B3 +377%
Contains more Vitamin B5Vitamin B5 +71.2%
Contains more Vitamin B6Vitamin B6 +323.3%
Contains more FolateFolate +522.7%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Cranberry bean raw Arugula DV% diff.
Folate 604µg 97µg 127%
Fiber 24.7g 1.6g 92%
Vitamin K 108.6µg 91%
Copper 0.794mg 0.076mg 80%
Vitamin B1 0.747mg 0.044mg 59%
Phosphorus 372mg 52mg 46%
Iron 5mg 1.46mg 44%
Protein 23.03g 2.58g 41%
Zinc 3.63mg 0.47mg 29%
Potassium 1332mg 369mg 28%
Manganese 0.92mg 0.321mg 26%
Magnesium 156mg 47mg 26%
Selenium 12.7µg 0.3µg 23%
Carbs 60.05g 3.65g 19%
Vitamin B6 0.309mg 0.073mg 18%
Vitamin C 0mg 15mg 17%
Calories 335kcal 25kcal 16%
Vitamin A 0µg 119µg 13%
Vitamin B2 0.213mg 0.086mg 10%
Vitamin B3 1.455mg 0.305mg 7%
Vitamin B5 0.748mg 0.437mg 6%
Vitamin E 0.43mg 3%
Choline 15.3mg 3%
Calcium 127mg 160mg 3%
Polyunsaturated fat 0.527g 0.319g 1%
Saturated fat 0.316g 0.086g 1%
Fats 1.23g 0.66g 1%
Sodium 6mg 27mg 1%
Net carbs 35.35g 2.05g N/A
Sugar 2.05g N/A
Monounsaturated fat 0.106g 0.049g 0%
Tryptophan 0.273mg 0%
Threonine 0.969mg 0%
Isoleucine 1.017mg 0%
Leucine 1.838mg 0%
Lysine 1.58mg 0%
Methionine 0.346mg 0%
Phenylalanine 1.245mg 0%
Valine 1.205mg 0%
Histidine 0.641mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
23% 60% 12% 3%
Protein: 23.03 g
Fats: 1.23 g
Carbs: 60.05 g
Water: 12.39 g
Other: 3.3 g
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 ProteinProtein +792.6%
Contains more FatsFats +86.4%
Contains more CarbsCarbs +1545.2%
Contains more OtherOther +135.7%
Contains more WaterWater +640.2%

Fat Type Comparison

Fat type breakdown side-by-side comparison
33% 11% 56%
Saturated fat: Sat. Fat 0.316 g
Monounsaturated fat: Mono. Fat 0.106 g
Polyunsaturated fat: Poly. Fat 0.527 g
19% 11% 70%
Saturated fat: Sat. Fat 0.086 g
Monounsaturated fat: Mono. Fat 0.049 g
Polyunsaturated fat: Poly. Fat 0.319 g
Contains more Mono. FatMonounsaturated fat +116.3%
Contains more Poly. FatPolyunsaturated fat +65.2%
Contains less Sat. FatSaturated fat -72.8%

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. Cranberry bean raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175189/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.