Kidney Beans vs. Arugula
Nutrition comparison of Kidney Beans and Arugula
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
kidney beans
versus
arugula
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in kidney beans and arugula:
- Both arugula and kidney beans are high in calcium and potassium.
- Arugula has 4.7 times less carbohydrates than kidney bean.
- Arugula has more riboflavin, pantothenic acid and folate.
- Arugula is a great source of Vitamin A, Vitamin C and Vitamin K.
- Kidney bean is a great source of protein.
- Kidney bean is an excellent source of dietary fiber.
USDA sources for nutritional information: Kidney Beans (Beans, kidney, red, mature seeds, canned, drained solids, rinsed in tap water) and Arugula (Arugula, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Kidney bean is high in calories and arugula has 79% less calories than kidney bean - arugula has 25 calories per 100 grams and kidney bean has 121 calories.
For macronutrient ratios, kidney beans is much lighter in protein, heavier in carbs and heavier in fat compared to arugula per calorie. Kidney beans has a macronutrient ratio of 26:67:7 and for arugula, 50:50:0 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Kidney Beans | Arugula | |
|---|---|---|
| Protein | 26% | 50% |
| Carbohydrates | 67% | 50% |
| Fat | 7% | ~ |
| Alcohol | ~ | ~ |
carbohydrates
Arugula has 4.7 times less carbohydrates than kidney bean - arugula has 3.7g of total carbs per 100 grams and kidney bean has 20.8g of carbohydrates.
dietary fiber
Kidney bean is an excellent source of dietary fiber and it has 275% more dietary fiber than arugula - arugula has 1.6g of dietary fiber per 100 grams and kidney bean has 6g of dietary fiber.
sugar
Kidney bean has less sugar than arugula - arugula has 2.1g of sugar per 100 grams and kidney bean does not contain significant amounts.
Protein
protein
Kidney bean is a great source of protein and it has 215% more protein than arugula - arugula has 2.6g of protein per 100 grams and kidney bean has 8.1g of protein.
Fat
saturated fat
Both arugula and kidney beans are low in saturated fat - arugula has 0.09g of saturated fat per 100 grams and kidney bean has 0.33g of saturated fat.
Vitamins
Vitamin C
Arugula is a great source of Vitamin C and it has 74 times more Vitamin C than kidney bean - arugula has 15mg of Vitamin C per 100 grams and kidney bean has 0.2mg of Vitamin C.
Vitamin A
Arugula is a great source of Vitamin A and it has more Vitamin A than kidney bean - arugula has 119ug of Vitamin A per 100 grams and kidney bean does not contain significant amounts.
Vitamin E
Arugula and kidney beans contain similar amounts of Vitamin E - arugula has 0.43mg of Vitamin E per 100 grams and kidney bean has 0.03mg of Vitamin E.
Vitamin K
Arugula is a great source of Vitamin K and it has 18 times more Vitamin K than kidney bean - arugula has 108.6ug of Vitamin K per 100 grams and kidney bean has 5.7ug of Vitamin K.
The B Vitamins
Arugula has more riboflavin, pantothenic acid and folate. Both kidney beans and arugula contain significant amounts of thiamin, niacin and Vitamin B6.
| Kidney Beans | Arugula | |
|---|---|---|
| Thiamin | 0.06 MG | 0.044 MG |
| Riboflavin | 0.015 MG | 0.086 MG |
| Niacin | 0.417 MG | 0.305 MG |
| Pantothenic acid | ~ | 0.437 MG |
| Vitamin B6 | 0.113 MG | 0.073 MG |
| Folate | 23 UG | 97 UG |
Minerals
calcium
Both arugula and kidney beans are high in calcium. Arugula has 176% more calcium than kidney bean - arugula has 160mg of calcium per 100 grams and kidney bean has 58mg of calcium.
iron
Arugula and kidney beans contain similar amounts of iron - arugula has 1.5mg of iron per 100 grams and kidney bean has 1.5mg of iron.
potassium
Both arugula and kidney beans are high in potassium. Arugula has 48% more potassium than kidney bean - arugula has 369mg of potassium per 100 grams and kidney bean has 250mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, both kidney beans and arugula contain significant amounts of alpha linoleic acid (ALA).
| Kidney Beans | Arugula | |
|---|---|---|
| alpha linoleic acid | 0.132 G | 0.17 G |
| Total | 0.132 G | 0.17 G |
omega 6s
Comparing omega-6 fatty acids, both kidney beans and arugula contain significant amounts of linoleic acid.
| Kidney Beans | Arugula | |
|---|---|---|
| linoleic acid | 0.217 G | 0.13 G |
| other omega 6 | ~ | 0.002 G |
| Total | 0.217 G | 0.132 G |
Customize your serving size
The comparison below is by common portions, e.g. cups, packages. You can also see a more concrete comparison by weight at equal weight (by grams) comparison.
Note: The specific food items compared are: Kidney Beans (Beans, kidney, red, mature seeds, canned, drained solids, rinsed in tap water) and Arugula (Arugula, raw) .
Kidney Beans g
()
|
Daily Values (%) |
Arugula g
()
|
|||||
|---|---|---|---|---|---|---|---|
| KCAL % |
|
5% | calories | 5% |
|
KCAL % | |
| G % |
|
5% | carbohydrates | 5% |
|
G % | |
| G % |
|
5% | dietary fiber | 5% |
|
G % | |
| G | 5% | sugar | 5% | G | |||
| G % |
|
5% | total fat | 5% |
|
G % | |
| G % |
|
5% | saturated fat | 5% |
|
G % | |
| G | 5% | monounsaturated fat | 5% | G | |||
| G | 5% | polyunsaturated fat | 5% | G | |||
| G | 5% | trans fat | 5% | G | |||
| MG | 5% | cholesterol | 5% | MG | |||
| MG % |
|
5% | sodium | 5% |
|
MG % | |
| 5% | Vitamins and Minerals | 5% | |||||
| UG % |
|
5% | Vitamin A | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin C | 5% |
|
MG % | |
| IU % |
|
5% | Vitamin D | 5% |
|
IU % | |
| MG % |
|
5% | calcium | 5% |
|
MG % | |
| MG % |
|
5% | iron | 5% |
|
MG % | |
| MG % |
|
5% | magnesium | 5% |
|
MG % | |
| MG % |
|
5% | potassium | 5% |
|
MG % | |
| MG % |
|
5% | thiamin (Vit B1) | 5% |
|
MG % | |
| MG % |
|
5% | riboflavin (Vit B2) | 5% |
|
MG % | |
| MG % |
|
5% | niacin (Vit B3) | 5% |
|
MG % | |
| MG % |
|
5% | Vitamin B6 | 5% |
|
MG % | |
| MG % |
|
5% | pantothenic acid (Vit B5) | 5% |
|
MG % | |
| UG % |
|
5% | folate (Vit B9) | 5% |
|
UG % | |
| UG % |
|
5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin E | 5% |
|
MG % | |
| UG % |
|
5% | Vitamin K | 5% |
|
UG % | |
| G % |
|
5% | protein | 5% |
|
G % | |
| UG % |
|
5% | biotin (Vit B7) | 5% |
|
UG % | |
| MG % |
|
5% | choline | 5% |
|
MG % | |
| MG % |
|
5% | chlorine | 5% |
|
MG % | |
| UG % |
|
5% | chromium | 5% |
|
UG % | |
| MG % |
|
5% | copper | 5% |
|
MG % | |
| UG % |
|
5% | fluoride | 5% |
|
UG % | |
| UG % |
|
5% | iodine | 5% |
|
UG % | |
| MG % |
|
5% | manganese | 5% |
|
MG % | |
| UG % |
|
5% | molybdenum | 5% |
|
UG % | |
| MG % |
|
5% | phosphorus | 5% |
|
MG % | |
| UG % |
|
5% | selenium | 5% |
|
UG % | |
| MG % |
|
5% | zinc | 5% |
|
MG % | |
| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | G | |||
FAQ
Does arugula or kidney beans contain more calories in 100 grams?Kidney bean is high in calories and arugula has 80% less calories than kidney bean - arugula has 25 calories in 100g and kidney bean has 121 calories.
Is arugula or kidney beans better for protein?
Kidney bean is a great source of protein and it has 220% more protein than arugula - arugula has 2.6g of protein per 100 grams and kidney bean has 8.1g of protein.
Does arugula or kidney beans have more carbohydrates?
By weight, arugula has 4.7 times fewer carbohydrates than kidney bean - arugula has 3.7g of carbs for 100g and kidney bean has 20.8g of carbohydrates.
Does arugula or kidney beans contain more calcium?
Both arugula and kidney beans are high in calcium. Arugula has 180% more calcium than kidney bean - arugula has 160mg of calcium in 100 grams and kidney bean has 58mg of calcium.
Does arugula or kidney beans contain more potassium?
Both arugula and kidney beans are high in potassium. Arugula has 50% more potassium than kidney bean - arugula has 369mg of potassium in 100 grams and kidney bean has 250mg of potassium.