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  6. Green bean raw vs. Arugula

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

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Differences between green bean raw and arugula

  • Green bean raw has more vitamin B6, while arugula has more vitamin K, vitamin A, folate, calcium, iron, and magnesium.
  • Arugula's daily need coverage for vitamin K is 55% higher.
  • Arugula contains 2 times less vitamin B6 than green bean raw. Green bean raw contains 0.141mg of vitamin B6, while arugula contains 0.073mg.
  • Green bean raw has a lower glycemic index. The glycemic index of green bean raw is 20, while the glycemic index of arugula is 32.

The food types used in this comparison are Beans, snap, green, raw and Arugula, raw.

Infographic

Green 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 18% 11% 19% 39% 23% 6.5% 16% 0.78% 28% 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 less SodiumSodium -77.8%
Contains more SeleniumSelenium +100%
Contains more MagnesiumMagnesium +88%
Contains more CalciumCalcium +332.4%
Contains more PotassiumPotassium +74.9%
Contains more IronIron +41.7%
Contains more CopperCopper +10.1%
Contains more ZincZinc +95.8%
Contains more PhosphorusPhosphorus +36.8%
Contains more ManganeseManganese +48.6%

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 41% 12% 8.2% 0% 21% 24% 14% 14% 33% 0% 108% 25% 8.3%
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 +86.4%
Contains more Vitamin B2Vitamin B2 +20.9%
Contains more Vitamin B3Vitamin B3 +140.7%
Contains more Vitamin B6Vitamin B6 +93.2%
Contains more Vitamin CVitamin C +23%
Contains more Vitamin AVitamin A +240%
Contains more Vitamin B5Vitamin B5 +94.2%
Contains more Vitamin KVitamin K +152.6%
Contains more FolateFolate +193.9%
~equal in Vitamin E ~0.43mg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Choline ~15.3mg

All nutrients comparison - raw data values

Nutrient Green bean raw Arugula DV% diff.
Vitamin K 43µg 108.6µg 55%
Folate 33µg 97µg 16%
Calcium 37mg 160mg 12%
Vitamin A 35µg 119µg 9%
Vitamin B6 0.141mg 0.073mg 5%
Magnesium 25mg 47mg 5%
Potassium 211mg 369mg 5%
Iron 1.03mg 1.46mg 5%
Manganese 0.216mg 0.321mg 5%
Vitamin B5 0.225mg 0.437mg 4%
Fiber 2.7g 1.6g 4%
Vitamin B1 0.082mg 0.044mg 3%
Vitamin C 12.2mg 15mg 3%
Vitamin B3 0.734mg 0.305mg 3%
Protein 1.83g 2.58g 2%
Fructose 1.39g 2%
Phosphorus 38mg 52mg 2%
Zinc 0.24mg 0.47mg 2%
Sodium 6mg 27mg 1%
Carbs 6.97g 3.65g 1%
Polyunsaturated fat 0.113g 0.319g 1%
Selenium 0.6µg 0.3µg 1%
Vitamin B2 0.104mg 0.086mg 1%
Copper 0.069mg 0.076mg 1%
Fats 0.22g 0.66g 1%
Calories 31kcal 25kcal 0%
Net carbs 4.27g 2.05g N/A
Sugar 3.26g 2.05g N/A
Starch 0.88g 0%
Vitamin E 0.41mg 0.43mg 0%
Choline 15.3mg 15.3mg 0%
Saturated fat 0.05g 0.086g 0%
Monounsaturated fat 0.01g 0.049g 0%
Tryptophan 0.019mg 0%
Threonine 0.079mg 0%
Isoleucine 0.066mg 0%
Leucine 0.112mg 0%
Lysine 0.088mg 0%
Methionine 0.022mg 0%
Phenylalanine 0.067mg 0%
Valine 0.09mg 0%
Histidine 0.034mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
2% 7% 90%
Protein: 1.83 g
Fats: 0.22 g
Carbs: 6.97 g
Water: 90.32 g
Other: 0.66 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 CarbsCarbs +91%
Contains more ProteinProtein +41%
Contains more FatsFats +200%
Contains more OtherOther +112.1%
~equal in Water ~91.71g

Fat Type Comparison

Fat type breakdown side-by-side comparison
29% 6% 65%
Saturated fat: Sat. Fat 0.05 g
Monounsaturated fat: Mono. Fat 0.01 g
Polyunsaturated fat: Poly. Fat 0.113 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 less Sat. FatSaturated fat -41.9%
Contains more Mono. FatMonounsaturated fat +390%
Contains more Poly. FatPolyunsaturated fat +182.3%

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. Green bean raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169961/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.