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  6. Lupin Bean Raw vs. Arugula

Lupin Bean Raw vs. Arugula — In-Depth Nutrition Comparison

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A recap on differences between Lupin Bean Raw and Arugula

  • Lupin Bean Raw is higher than Arugula in Copper, Manganese, Fiber, Folate, Phosphorus, Vitamin B1, Zinc, Iron, Magnesium, and Vitamin B6.
  • Lupin Bean Raw covers your daily Copper needs 105% more than Arugula.
  • Lupin Bean Raw contains 15 times more Vitamin B1 than Arugula. While Lupin Bean Raw contains 0.64mg of Vitamin B1, Arugula contains only 0.044mg.

Food varieties used in this article are Lupins, mature seeds, raw and Arugula, raw.

Infographic

Lupin 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.
Lupin Bean Raw
Lupin Bean Raw
10
:
0
Arugula
Arugula
Contains more Iron +198.6%
Contains more Magnesium +321.3%
Contains more Phosphorus +746.2%
Contains more Potassium +174.5%
Contains less Sodium -44.4%
Contains more Zinc +910.6%
Contains more Copper +1244.7%
Contains more Manganese +642.1%
Contains more Selenium +2633.3%
Equal in Calcium - 160
Lupin Bean Raw
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 53% 164% 142% 189% 90% 2% 130% 341% 311% 45%
Arugula
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 48% 55% 34% 23% 33% 4% 13% 26% 42% 2%
Contains more Iron +198.6%
Contains more Magnesium +321.3%
Contains more Phosphorus +746.2%
Contains more Potassium +174.5%
Contains less Sodium -44.4%
Contains more Zinc +910.6%
Contains more Copper +1244.7%
Contains more Manganese +642.1%
Contains more Selenium +2633.3%
Equal in Calcium - 160

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.
Lupin Bean Raw
Lupin Bean Raw
6
:
4
Arugula
Arugula
Contains more Vitamin B1 +1354.5%
Contains more Vitamin B2 +155.8%
Contains more Vitamin B3 +618%
Contains more Vitamin B5 +71.6%
Contains more Vitamin B6 +389%
Contains more Folate +266%
Contains more Vitamin A +∞%
Contains more Vitamin C +212.5%
Lupin Bean Raw
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 0% 0% 16% 160% 51% 42% 45% 83% 267% 0% 0%
Arugula
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 143% 9% 0% 50% 11% 20% 6% 27% 17% 73% 0% 272%
Contains more Vitamin B1 +1354.5%
Contains more Vitamin B2 +155.8%
Contains more Vitamin B3 +618%
Contains more Vitamin B5 +71.6%
Contains more Vitamin B6 +389%
Contains more Folate +266%
Contains more Vitamin A +∞%
Contains more Vitamin C +212.5%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Lupin Bean Raw
Lupin Bean Raw
4
:
1
Arugula
Arugula
Contains more Protein +1301.9%
Contains more Fats +1375.8%
Contains more Carbs +1006%
Contains more Other +134.3%
Contains more Water +778.4%
Lupin Bean Raw
36% 10% 40% 10% 3%
Protein: 36.17 g
Fats: 9.74 g
Carbs: 40.37 g
Water: 10.44 g
Other: 3.28 g
Arugula
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 Protein +1301.9%
Contains more Fats +1375.8%
Contains more Carbs +1006%
Contains more Other +134.3%
Contains more Water +778.4%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Lupin Bean Raw
Lupin Bean Raw
2
:
1
Arugula
Arugula
Contains more Monounsaturated Fat +7940.8%
Contains more Polyunsaturated fat +664.6%
Contains less Saturated Fat -92.6%
Lupin Bean Raw
15% 52% 32%
Saturated Fat: 1.156 g
Monounsaturated Fat: 3.94 g
Polyunsaturated fat: 2.439 g
Arugula
19% 11% 70%
Saturated Fat: 0.086 g
Monounsaturated Fat: 0.049 g
Polyunsaturated fat: 0.319 g
Contains more Monounsaturated Fat +7940.8%
Contains more Polyunsaturated fat +664.6%
Contains less Saturated Fat -92.6%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Lupin Bean Raw Arugula
Lower in Sugar ok
Lower in Sodium ok
Lower in Glycemic Index ok
Rich in minerals ok
Lower in Saturated Fat ok
Lower in price ok
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Lupin Bean Raw Arugula Opinion
Net carbs 21.47g 2.05g Lupin Bean Raw
Protein 36.17g 2.58g Lupin Bean Raw
Fats 9.74g 0.66g Lupin Bean Raw
Carbs 40.37g 3.65g Lupin Bean Raw
Calories 371kcal 25kcal Lupin Bean Raw
Sugar 2.05g Lupin Bean Raw
Fiber 18.9g 1.6g Lupin Bean Raw
Calcium 176mg 160mg Lupin Bean Raw
Iron 4.36mg 1.46mg Lupin Bean Raw
Magnesium 198mg 47mg Lupin Bean Raw
Phosphorus 440mg 52mg Lupin Bean Raw
Potassium 1013mg 369mg Lupin Bean Raw
Sodium 15mg 27mg Lupin Bean Raw
Zinc 4.75mg 0.47mg Lupin Bean Raw
Copper 1.022mg 0.076mg Lupin Bean Raw
Manganese 2.382mg 0.321mg Lupin Bean Raw
Selenium 8.2µg 0.3µg Lupin Bean Raw
Vitamin A 0IU 2373IU Arugula
Vitamin A RAE 0µg 119µg Arugula
Vitamin E 0.43mg Arugula
Vitamin C 4.8mg 15mg Arugula
Vitamin B1 0.64mg 0.044mg Lupin Bean Raw
Vitamin B2 0.22mg 0.086mg Lupin Bean Raw
Vitamin B3 2.19mg 0.305mg Lupin Bean Raw
Vitamin B5 0.75mg 0.437mg Lupin Bean Raw
Vitamin B6 0.357mg 0.073mg Lupin Bean Raw
Folate 355µg 97µg Lupin Bean Raw
Vitamin K 108.6µg Arugula
Tryptophan 0.289mg Lupin Bean Raw
Threonine 1.331mg Lupin Bean Raw
Isoleucine 1.615mg Lupin Bean Raw
Leucine 2.743mg Lupin Bean Raw
Lysine 1.933mg Lupin Bean Raw
Methionine 0.255mg Lupin Bean Raw
Phenylalanine 1.435mg Lupin Bean Raw
Valine 1.51mg Lupin Bean Raw
Histidine 1.03mg Lupin Bean Raw
Saturated Fat 1.156g 0.086g Arugula
Monounsaturated Fat 3.94g 0.049g Lupin Bean Raw
Polyunsaturated fat 2.439g 0.319g Lupin Bean Raw

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Lupin Bean Raw Arugula
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
55%
Lupin Bean Raw
52%
Arugula
Minerals Daily Need Coverage Score
146%
Lupin Bean Raw
28%
Arugula

Comparison summary

Which food is lower in Sugar?
Lupin Bean Raw
Lupin Bean Raw is lower in Sugar (difference - 2.05g)
Which food contains less Sodium?
Lupin Bean Raw
Lupin Bean Raw contains less Sodium (difference - 12mg)
Which food is lower in glycemic index?
Lupin Bean Raw
Lupin Bean Raw is lower in glycemic index (difference - 32)
Which food is richer in minerals?
Lupin Bean Raw
Lupin Bean Raw is relatively richer in minerals
Which food is lower in Saturated Fat?
Arugula
Arugula is lower in Saturated Fat (difference - 1.07g)
Which food is cheaper?
Arugula
Arugula is cheaper (difference - $1.9)
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. Lupin Bean Raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172423/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.