White Beans vs. Arugula
Nutrition comparison of White Beans and Arugula
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
white beans
versus
arugula
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in white beans and arugula:
- Both arugula and white beans are high in calcium and potassium.
- Arugula has 4.8 times less carbohydrates than white bean.
- Arugula is a great source of Vitamin A, Vitamin C and Vitamin K.
- White bean has more thiamin, however, arugula contains more riboflavin and pantothenic acid.
- White bean is a great source of iron.
- White bean is an excellent source of dietary fiber.
USDA sources for nutritional information: White Beans (Beans, white, mature seeds, canned) and Arugula (Arugula, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
White bean is high in calories and arugula has 78% less calories than white bean - arugula has 25 calories per 100 grams and white bean has 114 calories.
For macronutrient ratios, white beans is much lighter in protein, much heavier in carbs and similar to arugula for fat. White beans has a macronutrient ratio of 25:73:2 and for arugula, 50:50:0 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| White Beans | Arugula | |
|---|---|---|
| Protein | 25% | 50% |
| Carbohydrates | 73% | 50% |
| Fat | 2% | ~ |
| Alcohol | ~ | ~ |
carbohydrates
Arugula has 4.8 times less carbohydrates than white bean - arugula has 3.7g of total carbs per 100 grams and white bean has 21.2g of carbohydrates.
dietary fiber
White bean is an excellent source of dietary fiber and it has 200% more dietary fiber than arugula - arugula has 1.6g of dietary fiber per 100 grams and white bean has 4.8g of dietary fiber.
sugar
Arugula and white beans contain similar amounts of sugar - arugula has 2.1g of sugar per 100 grams and white bean has 0.29g of sugar.
Protein
protein
White bean has 181% more protein than arugula - arugula has 2.6g of protein per 100 grams and white bean has 7.3g of protein.
Fat
saturated fat
Both arugula and white beans are low in saturated fat - arugula has 0.09g of saturated fat per 100 grams and white bean has 0.07g of saturated fat.
Vitamins
Vitamin C
Arugula is a great source of Vitamin C and it has more Vitamin C than white bean - arugula has 15mg of Vitamin C per 100 grams and white bean does not contain significant amounts.
Vitamin A
Arugula is a great source of Vitamin A and it has more Vitamin A than white bean - arugula has 119ug of Vitamin A per 100 grams and white bean does not contain significant amounts.
Vitamin E
Arugula and white beans contain similar amounts of Vitamin E - arugula has 0.43mg of Vitamin E per 100 grams and white bean has 0.79mg of Vitamin E.
Vitamin K
Arugula is a great source of Vitamin K and it has 36 times more Vitamin K than white bean - arugula has 108.6ug of Vitamin K per 100 grams and white bean has 2.9ug of Vitamin K.
The B Vitamins
White bean has more thiamin, however, arugula contains more riboflavin and pantothenic acid. Both white beans and arugula contain significant amounts of niacin, Vitamin B6 and folate.
| White Beans | Arugula | |
|---|---|---|
| Thiamin | 0.096 MG | 0.044 MG |
| Riboflavin | 0.037 MG | 0.086 MG |
| Niacin | 0.113 MG | 0.305 MG |
| Pantothenic acid | 0.185 MG | 0.437 MG |
| Vitamin B6 | 0.075 MG | 0.073 MG |
| Folate | 65 UG | 97 UG |
Minerals
calcium
Both arugula and white beans are high in calcium. Arugula has 119% more calcium than white bean - arugula has 160mg of calcium per 100 grams and white bean has 73mg of calcium.
iron
White bean is a great source of iron and it has 105% more iron than arugula - arugula has 1.5mg of iron per 100 grams and white bean has 3mg of iron.
potassium
Both arugula and white beans are high in potassium. White bean has 23% more potassium than arugula - arugula has 369mg of potassium per 100 grams and white bean has 454mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, arugula has more alpha linoleic acid (ALA) than white bean per 100 grams.
| White Beans | Arugula | |
|---|---|---|
| alpha linoleic acid | 0.056 G | 0.17 G |
| Total | 0.056 G | 0.17 G |
omega 6s
Comparing omega-6 fatty acids, both white beans and arugula contain significant amounts of linoleic acid.
| White Beans | Arugula | |
|---|---|---|
| linoleic acid | 0.067 G | 0.13 G |
| other omega 6 | ~ | 0.002 G |
| Total | 0.067 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: White Beans (Beans, white, mature seeds, canned) and Arugula (Arugula, raw) .
White Beans g
()
|
Daily Values (%) |
Arugula g
()
|
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|---|---|---|---|---|---|---|---|
| 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 white beans contain more calories in 100 grams?White bean is high in calories and arugula has 80% less calories than white bean - arugula has 25 calories in 100g and white bean has 114 calories.
Is arugula or white beans better for protein?
White bean has 180% more protein than arugula - arugula has 2.6g of protein per 100 grams and white bean has 7.3g of protein.
Does arugula or white beans have more carbohydrates?
By weight, arugula has 4.8 times fewer carbohydrates than white bean - arugula has 3.7g of carbs for 100g and white bean has 21.2g of carbohydrates.
Does arugula or white beans contain more calcium?
Both arugula and white beans are high in calcium. Arugula has 120% more calcium than white bean - arugula has 160mg of calcium in 100 grams and white bean has 73mg of calcium.
Does arugula or white beans contain more potassium?
Both arugula and white beans are high in potassium. White bean has 20% more potassium than arugula - arugula has 369mg of potassium in 100 grams and white bean has 454mg of potassium.