Black Beans vs. Arugula
Nutrition comparison of Black Beans and Arugula
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
black beans
versus
arugula
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in black beans and arugula:
- Both arugula and black beans are high in potassium.
- Arugula has 3.5 times less carbohydrates than black bean.
- Arugula has 73% less calories than black bean.
- Arugula is a great source of Vitamin A, Vitamin C and Vitamin K.
- Arugula is an excellent source of calcium.
- Black bean has more thiamin, however, arugula contains more pantothenic acid.
- Black bean is an excellent source of dietary fiber.
USDA sources for nutritional information: Black Beans (Beans, black turtle, mature seeds, canned) and Arugula (Arugula, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Arugula has 73% less calories than black bean - arugula has 25 calories per 100 grams and black bean has 91 calories.
For macronutrient ratios, black beans is much lighter in protein, much heavier in carbs and similar to arugula for fat. Black beans has a macronutrient ratio of 26:71:3 and for arugula, 50:50:0 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Black Beans | Arugula | |
|---|---|---|
| Protein | 26% | 50% |
| Carbohydrates | 71% | 50% |
| Fat | 3% | ~ |
| Alcohol | ~ | ~ |
carbohydrates
Arugula has 3.5 times less carbohydrates than black bean - arugula has 3.7g of total carbs per 100 grams and black bean has 16.6g of carbohydrates.
dietary fiber
Black bean is an excellent source of dietary fiber and it has 331% more dietary fiber than arugula - arugula has 1.6g of dietary fiber per 100 grams and black bean has 6.9g of dietary fiber.
sugar
Arugula and black beans contain similar amounts of sugar - arugula has 2.1g of sugar per 100 grams and black bean has 0.23g of sugar.
Protein
protein
Black bean has 134% more protein than arugula - arugula has 2.6g of protein per 100 grams and black bean has 6g of protein.
Fat
saturated fat
Both arugula and black beans are low in saturated fat - arugula has 0.09g of saturated fat per 100 grams and black bean has 0.08g of saturated fat.
Vitamins
Vitamin C
Arugula is a great source of Vitamin C and it has 456% more Vitamin C than black bean - arugula has 15mg of Vitamin C per 100 grams and black bean has 2.7mg of Vitamin C.
Vitamin A
Arugula is a great source of Vitamin A and it has more Vitamin A than black bean - arugula has 119ug of Vitamin A per 100 grams and black bean does not contain significant amounts.
Vitamin E
Arugula and black beans contain similar amounts of Vitamin E - arugula has 0.43mg of Vitamin E per 100 grams and black bean has 0.62mg of Vitamin E.
Vitamin K
Arugula is a great source of Vitamin K and it has 46 times more Vitamin K than black bean - arugula has 108.6ug of Vitamin K per 100 grams and black bean has 2.3ug of Vitamin K.
The B Vitamins
Black bean has more thiamin, however, arugula contains more pantothenic acid. Both black beans and arugula contain significant amounts of riboflavin, niacin, Vitamin B6 and folate.
| Black Beans | Arugula | |
|---|---|---|
| Thiamin | 0.14 MG | 0.044 MG |
| Riboflavin | 0.12 MG | 0.086 MG |
| Niacin | 0.62 MG | 0.305 MG |
| Pantothenic acid | 0.184 MG | 0.437 MG |
| Vitamin B6 | 0.055 MG | 0.073 MG |
| Folate | 61 UG | 97 UG |
Minerals
calcium
Arugula is an excellent source of calcium and it has 357% more calcium than black bean - arugula has 160mg of calcium per 100 grams and black bean has 35mg of calcium.
iron
Black bean has 30% more iron than arugula - arugula has 1.5mg of iron per 100 grams and black bean has 1.9mg of iron.
potassium
Both arugula and black beans are high in potassium. Arugula has 20% more potassium than black bean - arugula has 369mg of potassium per 100 grams and black bean has 308mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, arugula has more alpha linoleic acid (ALA) than black bean per 100 grams.
| Black Beans | Arugula | |
|---|---|---|
| alpha linoleic acid | 0.057 G | 0.17 G |
| Total | 0.057 G | 0.17 G |
omega 6s
Comparing omega-6 fatty acids, both black beans and arugula contain significant amounts of linoleic acid.
| Black Beans | Arugula | |
|---|---|---|
| linoleic acid | 0.068 G | 0.13 G |
| other omega 6 | ~ | 0.002 G |
| Total | 0.068 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: Black Beans (Beans, black turtle, mature seeds, canned) and Arugula (Arugula, raw) .
Black 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 black beans contain more calories in 100 grams?Arugula has 70% less calories than black bean - arugula has 25 calories in 100g and black bean has 91 calories.
Is arugula or black beans better for protein?
Black bean has 130% more protein than arugula - arugula has 2.6g of protein per 100 grams and black bean has 6g of protein.
Does arugula or black beans have more carbohydrates?
By weight, arugula has 3.5 times fewer carbohydrates than black bean - arugula has 3.7g of carbs for 100g and black bean has 16.6g of carbohydrates.
Does arugula or black beans contain more calcium?
Arugula is a rich source of calcium and it has 360% more calcium than black bean - arugula has 160mg of calcium in 100 grams and black bean has 35mg of calcium.
Does arugula or black beans contain more potassium?
Both arugula and black beans are high in potassium. Arugula has 20% more potassium than black bean - arugula has 369mg of potassium in 100 grams and black bean has 308mg of potassium.