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
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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.
| 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.
| 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 | +∞% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
6.15 g
Fats:
0.7 g
Carbs:
13.05 g
Water:
79.15 g
Other:
0.95 g
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
Saturated fat:
Sat. Fat
0.085 g
Monounsaturated fat:
Mono. Fat
0.052 g
Polyunsaturated fat:
Poly. Fat
0.407 g
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.
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in Saturated fat |
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| Rich in minerals |
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| Lower in Glycemic Index |
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| Lower in price |
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| Lower in Cholesterol | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
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?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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%
41%
Minerals Daily Need Coverage Score
42%
28%
Comparison summary
Which food is lower in Sugar?
Navy bean raw is lower in Sugar (difference - 2.05g)
Which food contains less Sodium?
Navy bean raw contains less Sodium (difference - 14mg)
Which food is lower in Saturated fat?
Navy bean raw is lower in Saturated fat (difference - 0.00099999999999999g)
Which food is richer in minerals?
Navy bean raw is relatively richer in minerals
Which food is lower in glycemic index?
Arugula is lower in glycemic index (difference - 7)
Which food is cheaper?
Arugula is cheaper (difference - $0.9)
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
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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.