Arugula vs. Green Bean
Nutrition comparison of Arugula and Green Bean
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
arugula
versus
green bean
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in arugula and green bean:
- Both arugula and green bean are high in Vitamin C and potassium.
- Arugula has more beta-carotene and lutein + zeaxanthin than green bean, however, green bean contains more alpha-carotene than arugula.
- Arugula is a great source of Vitamin A and Vitamin K.
- Arugula is an excellent source of calcium.
- Green bean has more niacin, however, arugula contains more folate.
- Green bean is a great source of dietary fiber.
USDA sources for nutritional information: Arugula (Arugula, raw) and Green Bean (Beans, snap, green, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Arugula and green bean contain similar amounts of calories - arugula has 25 calories per 100 grams and green bean has 31 calories.
For macronutrient ratios, arugula is much heavier in protein, much lighter in carbs and lighter in fat compared to green bean per calorie. Arugula has a macronutrient ratio of 50:50:0 and for green bean, 20:76:5 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Arugula | Green Bean | |
|---|---|---|
| Protein | 50% | 20% |
| Carbohydrates | 50% | 76% |
| Fat | ~ | 5% |
| Alcohol | ~ | ~ |
carbohydrates
Arugula and green bean contain similar amounts of carbs - arugula has 3.7g of total carbs per 100 grams and green bean has 7g of carbohydrates.
The carbs in arugula are made of 56% sugar and 44% dietary fiber, whereas the carbs in green bean comprise of 48% sugar, 39% dietary fiber and 13% starch.
dietary fiber
Green bean is a great source of dietary fiber and it has 69% more dietary fiber than arugula - arugula has 1.6g of dietary fiber per 100 grams and green bean has 2.7g of dietary fiber.
sugar
Arugula and green bean contain similar amounts of sugar - arugula has 2.1g of sugar per 100 grams and green bean has 3.3g of sugar.
Protein
protein
Arugula and green bean contain similar amounts of protein - arugula has 2.6g of protein per 100 grams and green bean has 1.8g of protein.
Fat
saturated fat
Both arugula and green bean are low in saturated fat - arugula has 0.09g of saturated fat per 100 grams and green bean has 0.05g of saturated fat.
Vitamins
Vitamin C
Both arugula and green bean are high in Vitamin C. Arugula has 23% more Vitamin C than green bean - arugula has 15mg of Vitamin C per 100 grams and green bean has 12.2mg of Vitamin C.
Vitamin A
Arugula is a great source of Vitamin A and it has 240% more Vitamin A than green bean - arugula has 119ug of Vitamin A per 100 grams and green bean has 35ug of Vitamin A.
Vitamin E
Arugula and green bean contain similar amounts of Vitamin E - arugula has 0.43mg of Vitamin E per 100 grams and green bean has 0.41mg of Vitamin E.
Vitamin K
Arugula is a great source of Vitamin K and it has 153% more Vitamin K than green bean - arugula has 108.6ug of Vitamin K per 100 grams and green bean has 43ug of Vitamin K.
The B Vitamins
Green bean has more niacin, however, arugula contains more folate. Both arugula and green bean contain significant amounts of thiamin, riboflavin, pantothenic acid and Vitamin B6.
| Arugula | Green Bean | |
|---|---|---|
| Thiamin | 0.044 MG | 0.082 MG |
| Riboflavin | 0.086 MG | 0.104 MG |
| Niacin | 0.305 MG | 0.734 MG |
| Pantothenic acid | 0.437 MG | 0.225 MG |
| Vitamin B6 | 0.073 MG | 0.141 MG |
| Folate | 97 UG | 33 UG |
Minerals
calcium
Arugula is an excellent source of calcium and it has 332% more calcium than green bean - arugula has 160mg of calcium per 100 grams and green bean has 37mg of calcium.
iron
Arugula has 42% more iron than green bean - arugula has 1.5mg of iron per 100 grams and green bean has 1mg of iron.
potassium
Both arugula and green bean are high in potassium. Arugula has 75% more potassium than green bean - arugula has 369mg of potassium per 100 grams and green bean has 211mg of potassium.
Antioxidants and Phytonutrients
flavonoids
Naturally occuring in fruits and vegetables, flavonoids are associated with many health benefits and used in a variety of medicinal and pharmaceutical applications. [2][3]
For specific flavonoid compounds,
| Arugula | Green Bean | |
|---|---|---|
| isorhamnetin | 4.3 mg | ~ |
| kaempferol | 34.89 mg | 0.45 mg |
| Quercetin | 7.92 mg | 2.73 mg |
| luteolin | ~ | 0.13 mg |
| myricetin | ~ | 0.13 mg |
carotenoids
Carotenoids are micronutrients commonly found in plants and some animal products. An example is beta-carotene, the notable carotenoid which is a popular source of Vitamin A.[4][5]
For specific types of carotenoids, arugula has more beta-carotene and lutein + zeaxanthin than green bean per 100 grams, however, green bean contains more alpha-carotene than arugula per 100 grams.
| Arugula | Green Bean | |
|---|---|---|
| beta-carotene | 1424 UG | 379 UG |
| lutein + zeaxanthin | 3555 UG | 640 UG |
| alpha-carotene | ~ | 69 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, arugula has more alpha linoleic acid (ALA) than green bean per 100 grams.
| Arugula | Green Bean | |
|---|---|---|
| alpha linoleic acid | 0.17 G | 0.069 G |
| Total | 0.17 G | 0.069 G |
omega 6s
Comparing omega-6 fatty acids, arugula has more linoleic acid than green bean per 100 grams.
| Arugula | Green Bean | |
|---|---|---|
| linoleic acid | 0.13 G | 0.044 G |
| other omega 6 | 0.002 G | ~ |
| Total | 0.132 G | 0.044 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: Arugula (Arugula, raw) and Green Bean (Beans, snap, green, raw) .
Arugula g
()
|
Daily Values (%) |
Green Bean g
()
|
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|---|---|---|---|---|---|---|---|
| KCAL % |
|
5% | calories | 5% |
|
KCAL % | |
| G % |
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5% | carbohydrates | 5% |
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G % | |
| G % |
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5% | dietary fiber | 5% |
|
G % | |
| G | 5% | sugar | 5% | G | |||
| G % |
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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 % |
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5% | Vitamin C | 5% |
|
MG % | |
| IU % |
|
5% | Vitamin D | 5% |
|
IU % | |
| MG % |
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5% | calcium | 5% |
|
MG % | |
| MG % |
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5% | iron | 5% |
|
MG % | |
| MG % |
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5% | magnesium | 5% |
|
MG % | |
| MG % |
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5% | potassium | 5% |
|
MG % | |
| MG % |
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5% | thiamin (Vit B1) | 5% |
|
MG % | |
| MG % |
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5% | riboflavin (Vit B2) | 5% |
|
MG % | |
| MG % |
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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 % |
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5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
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5% | Vitamin E | 5% |
|
MG % | |
| UG % |
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5% | Vitamin K | 5% |
|
UG % | |
| G % |
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5% | protein | 5% |
|
G % | |
| UG % |
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5% | biotin (Vit B7) | 5% |
|
UG % | |
| MG % |
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5% | choline | 5% |
|
MG % | |
| MG % |
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5% | chlorine | 5% |
|
MG % | |
| UG % |
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5% | chromium | 5% |
|
UG % | |
| MG % |
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5% | copper | 5% |
|
MG % | |
| UG % |
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5% | fluoride | 5% |
|
UG % | |
| UG % |
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5% | iodine | 5% |
|
UG % | |
| MG % |
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5% | manganese | 5% |
|
MG % | |
| UG % |
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5% | molybdenum | 5% |
|
UG % | |
| MG % |
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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 green bean contain more calories in 100 grams?Arugula and green bean contain similar amounts of calories - arugula has 25 calories in 100g and green bean has 31 calories.
Is arugula or green bean better for protein?
Arugula and green bean contain similar amounts of protein - arugula has 2.6g of protein per 100 grams and green bean has 1.8g of protein.
Does arugula or green bean have more carbohydrates?
By weight, arugula and green bean contain similar amounts of carbs - arugula has 3.7g of carbs for 100g and green bean has 7g of carbohydrates. the carbs in arugula are made of 60% sugar and 40% dietary fiber, whereas the carbs in green bean comprise of 50% sugar, 40% dietary fiber and 10% starch.
Does arugula or green bean contain more calcium?
Arugula is a rich source of calcium and it has 330% more calcium than green bean - arugula has 160mg of calcium in 100 grams and green bean has 37mg of calcium.
Does arugula or green bean contain more potassium?
Both arugula and green bean are high in potassium. Arugula has 80% more potassium than green bean - arugula has 369mg of potassium in 100 grams and green bean has 211mg of potassium.