Beans, navy vs Arugula

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

Beans, navy: 100g (100g)  |  Arugula: 100g (100g)

CaloriesLower is better for weight loss

140

Beans, navy

vs

25

Arugula

ProteinHigher supports muscle growth

8.23g

Beans, navy

vs

2.58g

Arugula

CarbsLower for low-carb diets

26g

Beans, navy

vs

3.65g

Arugula

FatLower for calorie control

0.62g

Beans, navy

vs

0.66g

Arugula

Protein Efficiency

What percentage of calories come from protein — higher is better for staying lean.

24%

Beans, navy

41%

Arugula

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Per 100g Comparison

NutrientBeans, navyArugula
Calories14025
Protein8.2g2.6g
Carbs26g3.7g
Fat0.6g0.7g
Fiber10.5g1.6g
Sugar0.37g2.05g
Sodium237mg27mg
Cholesterol0mg0mg
Saturated Fat0.03g0.09g
Potassium389mg369mg
Vitamin A0mcg119mcg
Vitamin C0.9mg15mg
Calcium69mg160mg
Iron2.36mg1.46mg

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.

Full Beans, navy nutrition facts →Full Arugula nutrition facts →Calculate your macros →Browse free meal plans →

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Common Questions

Is Beans, navy or Arugula better for weight loss?

For weight loss, Arugula is the better choice. Beans, navy has 140 calories and 8.23g protein per serving, while Arugula has 25 calories and 2.58g protein. Lower calories with higher protein helps you stay full while eating fewer calories.

Which has more protein, Beans, navy or Arugula?

Beans, navy has more protein per serving. Beans, navy provides 8.23g and Arugula provides 2.58g of protein.

Can I eat both beans, navy and arugula together?

Yes! Combining beans, navy and arugula gives you 165 calories and 10.81g protein. This combination can work well as part of a balanced meal.

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