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

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Important differences between broad bean raw and arugula

  • Broad bean raw has more copper, fiber, vitamin B2, manganese, folate, and vitamin B3; however, arugula has more vitamin K, vitamin A, vitamin C, and calcium.
  • Arugula's daily need coverage for vitamin K is 56% more.
  • Broad bean raw has 7 times more vitamin B3 than arugula. Broad bean raw has 2.249mg of vitamin B3, while arugula has 0.305mg.
  • Broad bean raw has a higher glycemic index than arugula.

The food varieties used in the comparison are Beans, fava, in pod, raw and Arugula, raw.

Infographic

Broad 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 24% 11% 29% 58% 134% 27% 55% 3.3% 86% 4.4%
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 CopperCopper +428.9%
Contains more ZincZinc +112.8%
Contains more PhosphorusPhosphorus +148.1%
Contains more ManganeseManganese +105.9%
Contains more SeleniumSelenium +166.7%
Contains more MagnesiumMagnesium +42.4%
Contains more CalciumCalcium +332.4%
Contains more PotassiumPotassium +11.1%
~equal in Iron ~1.46mg
~equal in Sodium ~27mg

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 12% 5.7% 23% 0% 33% 67% 42% 14% 24% 0% 102% 111% 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 EVitamin E +169.8%
Contains more Vitamin B1Vitamin B1 +202.3%
Contains more Vitamin B2Vitamin B2 +237.2%
Contains more Vitamin B3Vitamin B3 +637.4%
Contains more Vitamin B6Vitamin B6 +42.5%
Contains more FolateFolate +52.6%
Contains more Vitamin CVitamin C +305.4%
Contains more Vitamin AVitamin A +600%
Contains more Vitamin B5Vitamin B5 +94.2%
Contains more Vitamin KVitamin K +165.5%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
8% 18% 73%
Protein: 7.92 g
Fats: 0.73 g
Carbs: 17.63 g
Water: 72.6 g
Other: 1.12 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 +207%
Contains more CarbsCarbs +383%
Contains more WaterWater +26.3%
Contains more OtherOther +25%
~equal in Fats ~0.66g

Fat Type Comparison

Fat type breakdown side-by-side comparison
21% 18% 61%
Saturated fat: Sat. Fat 0.118 g
Monounsaturated fat: Mono. Fat 0.104 g
Polyunsaturated fat: Poly. Fat 0.342 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 +112.2%
Contains less Sat. FatSaturated fat -27.1%
~equal in Polyunsaturated fat ~0.319g

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Broad bean raw Arugula
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 minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Broad bean raw Arugula DV% diff.
Vitamin K 40.9µg 108.6µg 56%
Copper 0.402mg 0.076mg 36%
Fiber 7.5g 1.6g 24%
Vitamin B2 0.29mg 0.086mg 16%
Manganese 0.661mg 0.321mg 15%
Folate 148µg 97µg 13%
Vitamin C 3.7mg 15mg 13%
Vitamin B3 2.249mg 0.305mg 12%
Calcium 37mg 160mg 12%
Phosphorus 129mg 52mg 11%
Vitamin A 17µg 119µg 11%
Protein 7.92g 2.58g 11%
Vitamin B1 0.133mg 0.044mg 7%
Vitamin E 1.16mg 0.43mg 5%
Zinc 1mg 0.47mg 5%
Carbs 17.63g 3.65g 5%
Vitamin B5 0.225mg 0.437mg 4%
Choline 15.3mg 3%
Magnesium 33mg 47mg 3%
Calories 88kcal 25kcal 3%
Vitamin B6 0.104mg 0.073mg 2%
Iron 1.55mg 1.46mg 1%
Potassium 332mg 369mg 1%
Selenium 0.8µg 0.3µg 1%
Fats 0.73g 0.66g 0%
Net carbs 10.13g 2.05g N/A
Sugar 9.21g 2.05g N/A
Sodium 25mg 27mg 0%
Saturated fat 0.118g 0.086g 0%
Monounsaturated fat 0.104g 0.049g 0%
Polyunsaturated fat 0.342g 0.319g 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Broad bean raw Arugula
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
33%
Broad bean raw
41%
Arugula
Minerals Daily Need Coverage Score
43%
Broad bean raw
28%
Arugula

Comparison summary

Which food contains less Sodium?
Broad bean raw
Broad bean raw contains less Sodium (difference - 2mg)
Which food is lower in Sugar?
Arugula
Arugula is lower in Sugar (difference - 7.16g)
Which food is lower in Saturated fat?
Arugula
Arugula is lower in Saturated fat (difference - 0.032g)
Which food is lower in glycemic index?
Arugula
Arugula is lower in glycemic index (difference - 47)
Which food is cheaper?
Arugula
Arugula is cheaper (difference - $0.2)
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.
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. Broad bean raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168574/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.