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

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A recap on differences between navy bean raw and arugula

  • Navy bean raw is higher in copper, vitamin B1, magnesium, vitamin B2, vitamin B6, folate, vitamin B5, and phosphorus, yet arugula is higher in vitamin A and calcium.
  • Arugula covers your daily vitamin A needs 47% more than navy bean raw.
  • Navy bean raw contains 9 times more vitamin B1 than arugula. While navy bean raw contains 0.39mg of vitamin B1, arugula contains only 0.044mg.

Food varieties used in this article are Beans, navy, mature seeds, sprouted, raw and Arugula, raw.

Infographic

Navy 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 72% 4.5% 27% 72% 119% 24% 43% 1.7% 53% 3.3%
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 +114.9%
Contains more IronIron +32.2%
Contains more CopperCopper +368.4%
Contains more ZincZinc +89.4%
Contains more PhosphorusPhosphorus +92.3%
Contains less SodiumSodium -51.9%
Contains more ManganeseManganese +27.1%
Contains more SeleniumSelenium +100%
Contains more CalciumCalcium +966.7%
Contains more PotassiumPotassium +20.2%

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 63% 0% 0% 0% 98% 50% 23% 50% 44% 0% 0% 99% 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 CVitamin C +25.3%
Contains more Vitamin B1Vitamin B1 +786.4%
Contains more Vitamin B2Vitamin B2 +150%
Contains more Vitamin B3Vitamin B3 +300%
Contains more Vitamin B5Vitamin B5 +88.8%
Contains more Vitamin B6Vitamin B6 +161.6%
Contains more FolateFolate +36.1%
Contains more Vitamin AVitamin A +∞%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
6% 13% 79%
Protein: 6.15 g
Fats: 0.7 g
Carbs: 13.05 g
Water: 79.15 g
Other: 0.95 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 +138.4%
Contains more CarbsCarbs +257.5%
Contains more WaterWater +15.9%
Contains more OtherOther +47.4%
~equal in Fats ~0.66g

Fat Type Comparison

Fat type breakdown side-by-side comparison
16% 10% 75%
Saturated fat: Sat. Fat 0.085 g
Monounsaturated fat: Mono. Fat 0.052 g
Polyunsaturated fat: Poly. Fat 0.407 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 Poly. FatPolyunsaturated fat +27.6%
~equal in Saturated fat ~0.086g
~equal in Monounsaturated fat ~0.049g

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Navy bean raw Arugula
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated fat ok
Rich in minerals 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 Navy bean raw Arugula DV% diff.
Vitamin K 108.6µg 91%
Copper 0.356mg 0.076mg 31%
Vitamin B1 0.39mg 0.044mg 29%
Calcium 15mg 160mg 15%
Vitamin A 0µg 119µg 13%
Magnesium 101mg 47mg 13%
Vitamin B2 0.215mg 0.086mg 10%
Vitamin B6 0.191mg 0.073mg 9%
Folate 132µg 97µg 9%
Vitamin B5 0.825mg 0.437mg 8%
Phosphorus 100mg 52mg 7%
Protein 6.15g 2.58g 7%
Iron 1.93mg 1.46mg 6%
Fiber 1.6g 6%
Vitamin B3 1.22mg 0.305mg 6%
Vitamin C 18.8mg 15mg 4%
Zinc 0.89mg 0.47mg 4%
Manganese 0.408mg 0.321mg 4%
Carbs 13.05g 3.65g 3%
Choline 15.3mg 3%
Vitamin E 0.43mg 3%
Calories 67kcal 25kcal 2%
Potassium 307mg 369mg 2%
Selenium 0.6µg 0.3µg 1%
Sodium 13mg 27mg 1%
Polyunsaturated fat 0.407g 0.319g 1%
Fats 0.7g 0.66g 0%
Net carbs 13.05g 2.05g N/A
Sugar 2.05g N/A
Saturated fat 0.085g 0.086g 0%
Monounsaturated fat 0.052g 0.049g 0%
Tryptophan 0.064mg 0%
Threonine 0.258mg 0%
Isoleucine 0.273mg 0%
Leucine 0.442mg 0%
Lysine 0.35mg 0%
Methionine 0.064mg 0%
Phenylalanine 0.31mg 0%
Valine 0.316mg 0%
Histidine 0.172mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Navy 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%
Navy bean raw
41%
Arugula
Minerals Daily Need Coverage Score
42%
Navy bean raw
28%
Arugula

Comparison summary

Which food is lower in Sugar?
Navy bean raw
Navy bean raw is lower in Sugar (difference - 2.05g)
Which food contains less Sodium?
Navy bean raw
Navy bean raw contains less Sodium (difference - 14mg)
Which food is lower in Saturated fat?
Navy bean raw
Navy bean raw is lower in Saturated fat (difference - 0.00099999999999999g)
Which food is richer in minerals?
Navy bean raw
Navy bean raw is relatively richer in minerals
Which food is lower in glycemic index?
Arugula
Arugula is lower in glycemic index (difference - 7)
Which food is cheaper?
Arugula
Arugula is cheaper (difference - $0.9)
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. Navy bean raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169139/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.