Arugula vs Beans, navy
Side-by-side nutrition comparison per serving. See which fits your goals better.
Quick Verdict
Best for weight loss
Arugula
Best for muscle gain
Beans, navy
Best for low-carb
Arugula
Macro Comparison
Arugula: 100g (100g) | Beans, navy: 100g (100g)
25
Arugula
140
Beans, navy
2.58g
Arugula
8.23g
Beans, navy
3.65g
Arugula
26g
Beans, navy
0.66g
Arugula
0.62g
Beans, navy
Protein Efficiency
What percentage of calories come from protein — higher is better for staying lean.
41%
Arugula
24%
Beans, navy
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| Nutrient | Arugula | Beans, navy |
|---|---|---|
| Calories | 25 | 140 |
| Protein | 2.6g | 8.2g |
| Carbs | 3.7g | 26g |
| Fat | 0.7g | 0.6g |
| Fiber | 1.6g | 10.5g |
| Sugar | 2.05g | 0.37g |
| Sodium | 27mg | 237mg |
| Cholesterol | 0mg | 0mg |
| Saturated Fat | 0.09g | 0.03g |
| Potassium | 369mg | 389mg |
| Vitamin A | 119mcg | 0mcg |
| Vitamin C | 15mg | 0.9mg |
| Calcium | 160mg | 69mg |
| Iron | 1.46mg | 2.36mg |
Which Should You Choose?
For weight loss
Choose Arugula. With 25 calories and 2.58g protein, it gives you more protein per calorie — keeping you full while cutting calories.
For muscle gain
Choose Beans, navy. Beans, navy delivers 8.23g protein per serving — 5.7g more than Arugula.
For low-carb diets
Choose Arugula with 3.65g carbs per serving.
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Take the free quizCommon Questions
Is Arugula or Beans, navy better for weight loss?
For weight loss, Arugula is the better choice. Arugula has 25 calories and 2.58g protein per serving, while Beans, navy has 140 calories and 8.23g protein. Lower calories with higher protein helps you stay full while eating fewer calories.
Which has more protein, Arugula or Beans, navy?
Beans, navy has more protein per serving. Arugula provides 2.58g and Beans, navy provides 8.23g of protein.
Can I eat both arugula and beans, navy together?
Yes! Combining arugula and beans, navy gives you 165 calories and 10.81g protein. This combination can work well as part of a balanced meal.