Soybean raw vs. Arugula — In-Depth Nutrition Comparison
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What are the differences between soybean raw and arugula?
- Soybean raw is higher in iron, copper, manganese, phosphorus, folate, vitamin B1, vitamin B2, and magnesium; however, arugula is richer in vitamin K and vitamin A.
- Soybean raw's daily need coverage for iron is 178% more.
- Arugula contains 22 times less copper than soybean raw. Soybean raw contains 1.658mg of copper, while arugula contains 0.076mg.
- Soybean raw has a lower glycemic index (14) than arugula (32).
We used Soybeans, mature seeds, raw and Arugula, raw types in this article.
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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 | +495.7% |
| Contains more CalciumCalcium | +73.1% |
| Contains more PotassiumPotassium | +387% |
| Contains more IronIron | +975.3% |
| Contains more CopperCopper | +2081.6% |
| Contains more ZincZinc | +940.4% |
| Contains more PhosphorusPhosphorus | +1253.8% |
| Contains less SodiumSodium | -92.6% |
| Contains more ManganeseManganese | +684.1% |
| Contains more SeleniumSelenium | +5833.3% |
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 EVitamin E | +97.7% |
| Contains more Vitamin B1Vitamin B1 | +1886.4% |
| Contains more Vitamin B2Vitamin B2 | +911.6% |
| Contains more Vitamin B3Vitamin B3 | +432.1% |
| Contains more Vitamin B5Vitamin B5 | +81.5% |
| Contains more Vitamin B6Vitamin B6 | +416.4% |
| Contains more FolateFolate | +286.6% |
| Contains more CholineCholine | +657.5% |
| Contains more Vitamin CVitamin C | +150% |
| Contains more Vitamin AVitamin A | +11800% |
| Contains more Vitamin KVitamin K | +131.1% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Iron | 15.7mg | 1.46mg | 178% |
| Copper | 1.658mg | 0.076mg | 176% |
| Manganese | 2.517mg | 0.321mg | 95% |
| Phosphorus | 704mg | 52mg | 93% |
| Polyunsaturated fat | 11.255g | 0.319g | 73% |
| Folate | 375µg | 97µg | 70% |
| Vitamin B1 | 0.874mg | 0.044mg | 69% |
| Protein | 36.49g | 2.58g | 68% |
| Vitamin B2 | 0.87mg | 0.086mg | 60% |
| Magnesium | 280mg | 47mg | 55% |
| Vitamin K | 47µg | 108.6µg | 51% |
| Potassium | 1797mg | 369mg | 42% |
| Zinc | 4.89mg | 0.47mg | 40% |
| Selenium | 17.8µg | 0.3µg | 32% |
| Fiber | 9.3g | 1.6g | 31% |
| Fats | 19.94g | 0.66g | 30% |
| Vitamin B6 | 0.377mg | 0.073mg | 23% |
| Calories | 446kcal | 25kcal | 21% |
| Choline | 115.9mg | 15.3mg | 18% |
| Vitamin A | 1µg | 119µg | 13% |
| Saturated fat | 2.884g | 0.086g | 13% |
| Calcium | 277mg | 160mg | 12% |
| Monounsaturated fat | 4.404g | 0.049g | 11% |
| Vitamin C | 6mg | 15mg | 10% |
| Carbs | 30.16g | 3.65g | 9% |
| Vitamin B3 | 1.623mg | 0.305mg | 8% |
| Vitamin B5 | 0.793mg | 0.437mg | 7% |
| Vitamin E | 0.85mg | 0.43mg | 3% |
| Sodium | 2mg | 27mg | 1% |
| Net carbs | 20.86g | 2.05g | N/A |
| Sugar | 7.33g | 2.05g | N/A |
| Tryptophan | 0.591mg | 0% | |
| Threonine | 1.766mg | 0% | |
| Isoleucine | 1.971mg | 0% | |
| Leucine | 3.309mg | 0% | |
| Lysine | 2.706mg | 0% | |
| Methionine | 0.547mg | 0% | |
| Phenylalanine | 2.122mg | 0% | |
| Valine | 2.029mg | 0% | |
| Histidine | 1.097mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
36.49 g
Fats:
19.94 g
Carbs:
30.16 g
Water:
8.54 g
Other:
4.87 g
Protein:
2.58 g
Fats:
0.66 g
Carbs:
3.65 g
Water:
91.71 g
Other:
1.4 g
| Contains more ProteinProtein | +1314.3% |
| Contains more FatsFats | +2921.2% |
| Contains more CarbsCarbs | +726.3% |
| Contains more OtherOther | +247.9% |
| Contains more WaterWater | +973.9% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
2.884 g
Monounsaturated fat:
Mono. Fat
4.404 g
Polyunsaturated fat:
Poly. Fat
11.255 g
Saturated fat:
Sat. Fat
0.086 g
Monounsaturated fat:
Mono. Fat
0.049 g
Polyunsaturated fat:
Poly. Fat
0.319 g
| Contains more Mono. FatMonounsaturated fat | +8887.8% |
| Contains more Poly. FatPolyunsaturated fat | +3428.2% |
| Contains less Sat. FatSaturated fat | -97% |