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  6. Green beans vs. Arugula

Green beans vs. Arugula — In-Depth Nutrition Comparison

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Important differences between green beans and arugula

  • Green beans have more fiber; however, arugula has more vitamin K, vitamin A, folate, calcium, iron, vitamin B5, magnesium, potassium, and vitamin C.
  • Arugula's daily need coverage for vitamin K is 51% more.
  • Green beans have 2 times more fiber than arugula. Green beans have 3.2g of fiber, while arugula has 1.6g.
  • Arugula has a higher glycemic index than green beans.

The food varieties used in the comparison are Beans, snap, green, cooked, boiled, drained, without salt and Arugula, raw.

Infographic

Green beans 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 13% 13% 13% 24% 19% 6.8% 12% 0.13% 37% 1.1%
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 -96.3%
Contains more MagnesiumMagnesium +161.1%
Contains more CalciumCalcium +263.6%
Contains more PotassiumPotassium +152.7%
Contains more IronIron +124.6%
Contains more CopperCopper +33.3%
Contains more ZincZinc +88%
Contains more PhosphorusPhosphorus +79.3%
Contains more ManganeseManganese +12.6%
Contains more SeleniumSelenium +50%

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 32% 11% 9.2% 0% 19% 22% 12% 4.4% 13% 0% 120% 25%
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 50% 40% 8.6% 0% 11% 20% 5.7% 26% 17% 0% 272% 73%
Contains more Vitamin B1Vitamin B1 +68.2%
Contains more Vitamin B2Vitamin B2 +12.8%
Contains more Vitamin B3Vitamin B3 +101.3%
Contains more Vitamin CVitamin C +54.6%
Contains more Vitamin AVitamin A +271.9%
Contains more Vitamin B5Vitamin B5 +490.5%
Contains more Vitamin B6Vitamin B6 +30.4%
Contains more Vitamin KVitamin K +126.7%
Contains more FolateFolate +193.9%
~equal in Vitamin E ~0.43mg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Green beans Arugula DV% diff.
Vitamin K 47.9µg 108.6µg 51%
Folate 33µg 97µg 16%
Calcium 44mg 160mg 12%
Iron 0.65mg 1.46mg 10%
Vitamin A 32µg 119µg 10%
Magnesium 18mg 47mg 7%
Potassium 146mg 369mg 7%
Vitamin B5 0.074mg 0.437mg 7%
Vitamin C 9.7mg 15mg 6%
Fiber 3.2g 1.6g 6%
Phosphorus 29mg 52mg 3%
Vitamin B1 0.074mg 0.044mg 3%
Copper 0.057mg 0.076mg 2%
Zinc 0.25mg 0.47mg 2%
Manganese 0.285mg 0.321mg 2%
Vitamin B3 0.614mg 0.305mg 2%
Calories 35kcal 25kcal 1%
Protein 1.89g 2.58g 1%
Fats 0.28g 0.66g 1%
Carbs 7.88g 3.65g 1%
Sodium 1mg 27mg 1%
Vitamin B2 0.097mg 0.086mg 1%
Vitamin B6 0.056mg 0.073mg 1%
Polyunsaturated fat 0.145g 0.319g 1%
Net carbs 4.68g 2.05g N/A
Sugar 3.63g 2.05g N/A
Vitamin E 0.46mg 0.43mg 0%
Selenium 0.2µg 0.3µg 0%
Choline 16.9mg 15.3mg 0%
Saturated fat 0.064g 0.086g 0%
Monounsaturated fat 0.011g 0.049g 0%
Tryptophan 0.02mg 0%
Threonine 0.082mg 0%
Isoleucine 0.069mg 0%
Leucine 0.116mg 0%
Lysine 0.091mg 0%
Methionine 0.023mg 0%
Phenylalanine 0.069mg 0%
Valine 0.093mg 0%
Histidine 0.035mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
2% 8% 89%
Protein: 1.89 g
Fats: 0.28 g
Carbs: 7.88 g
Water: 89.22 g
Other: 0.73 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 +115.9%
Contains more ProteinProtein +36.5%
Contains more FatsFats +135.7%
Contains more OtherOther +91.8%
~equal in Water ~91.71g

Fat Type Comparison

Fat type breakdown side-by-side comparison
29% 5% 66%
Saturated fat: Sat. Fat 0.064 g
Monounsaturated fat: Mono. Fat 0.011 g
Polyunsaturated fat: Poly. Fat 0.145 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 -25.6%
Contains more Mono. FatMonounsaturated fat +345.5%
Contains more Poly. FatPolyunsaturated fat +120%

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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 beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169141/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.