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Bean raw vs. Spinach raw — In-Depth Nutrition Comparison

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How are bean raw and spinach raw different?

  • Bean raw is higher in copper, folate, fiber, vitamin B1, phosphorus, selenium, iron, and potassium; however, spinach raw is richer in vitamin K and vitamin A.
  • Daily need coverage for vitamin K for spinach raw is 398% higher.
  • Bean raw contains 28 times more selenium than spinach raw. While bean raw contains 27.9µg of selenium, spinach raw contains only 1µg.

Beans, pinto, mature seeds, raw and Spinach, raw are the varieties used in this article.

Infographic

Bean raw vs Spinach raw infographic
Infographic link

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 126% 34% 123% 190% 298% 62% 176% 1.6% 150% 152%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 56% 30% 49% 102% 43% 14% 21% 10% 117% 5.5%
Contains more MagnesiumMagnesium +122.8%
Contains more CalciumCalcium +14.1%
Contains more PotassiumPotassium +149.6%
Contains more IronIron +87.1%
Contains more CopperCopper +586.9%
Contains more ZincZinc +330.2%
Contains more PhosphorusPhosphorus +738.8%
Contains less SodiumSodium -84.8%
Contains more ManganeseManganese +28%
Contains more SeleniumSelenium +2690%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 21% 0% 4.2% 0% 178% 49% 22% 47% 109% 0% 14% 394% 36%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 94% 156% 41% 0% 20% 44% 14% 3.9% 45% 0% 1207% 146% 11%
Contains more Vitamin B1Vitamin B1 +814.1%
Contains more Vitamin B2Vitamin B2 +12.2%
Contains more Vitamin B3Vitamin B3 +62.2%
Contains more Vitamin B5Vitamin B5 +1107.7%
Contains more Vitamin B6Vitamin B6 +143.1%
Contains more FolateFolate +170.6%
Contains more CholineCholine +243%
Contains more Vitamin CVitamin C +346%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +866.7%
Contains more Vitamin KVitamin K +8523.2%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
21% 63% 11% 3%
Protein: 21.42 g
Fats: 1.23 g
Carbs: 62.55 g
Water: 11.33 g
Other: 3.47 g
3% 4% 91% 2%
Protein: 2.86 g
Fats: 0.39 g
Carbs: 3.63 g
Water: 91.4 g
Other: 1.72 g
Contains more ProteinProtein +649%
Contains more FatsFats +215.4%
Contains more CarbsCarbs +1623.1%
Contains more OtherOther +101.7%
Contains more WaterWater +706.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
27% 26% 47%
Saturated fat: Sat. Fat 0.235 g
Monounsaturated fat: Mono. Fat 0.229 g
Polyunsaturated fat: Poly. Fat 0.407 g
26% 4% 69%
Saturated fat: Sat. Fat 0.063 g
Monounsaturated fat: Mono. Fat 0.01 g
Polyunsaturated fat: Poly. Fat 0.165 g
Contains more Mono. FatMonounsaturated fat +2190%
Contains more Poly. FatPolyunsaturated fat +146.7%
Contains less Sat. FatSaturated fat -73.2%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
94% 5%
Starch: 34.17 g
Sucrose: 1.98 g
Glucose: 0.13 g
Fructose: 0 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
16% 26% 35% 23%
Starch: 0 g
Sucrose: 0.07 g
Glucose: 0.11 g
Fructose: 0.15 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0.1 g
Contains more StarchStarch +∞%
Contains more SucroseSucrose +2728.6%
Contains more GlucoseGlucose +18.2%
Contains more FructoseFructose +∞%
Contains more GalactoseGalactose +∞%
~equal in Lactose ~0g
~equal in Maltose ~0g

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Bean raw Spinach raw
Lower in Sugar ok
Lower in Saturated fat ok
Lower in Glycemic Index ok
Lower in price ok
Lower in Sodium ok
Rich in minerals ok
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Bean raw Spinach raw DV% diff.
Vitamin K 5.6µg 482.9µg 398%
Copper 0.893mg 0.13mg 85%
Folate 525µg 194µg 83%
Vitamin B1 0.713mg 0.078mg 53%
Fiber 15.5g 2.2g 53%
Phosphorus 411mg 49mg 52%
Vitamin A 0µg 469µg 52%
Selenium 27.9µg 1µg 49%
Protein 21.42g 2.86g 37%
Iron 5.07mg 2.71mg 30%
Potassium 1393mg 558mg 25%
Vitamin C 6.3mg 28.1mg 24%
Magnesium 176mg 79mg 23%
Vitamin B6 0.474mg 0.195mg 21%
Carbs 62.55g 3.63g 20%
Calories 347kcal 23kcal 16%
Zinc 2.28mg 0.53mg 16%
Vitamin B5 0.785mg 0.065mg 14%
Starch 34.17g 14%
Vitamin E 0.21mg 2.03mg 12%
Manganese 1.148mg 0.897mg 11%
Choline 66.2mg 19.3mg 9%
Sodium 12mg 79mg 3%
Vitamin B3 1.174mg 0.724mg 3%
Polyunsaturated fat 0.407g 0.165g 2%
Vitamin B2 0.212mg 0.189mg 2%
Monounsaturated fat 0.229g 0.01g 1%
Saturated fat 0.235g 0.063g 1%
Fats 1.23g 0.39g 1%
Calcium 113mg 99mg 1%
Net carbs 47.05g 1.43g N/A
Sugar 2.11g 0.42g N/A
Tryptophan 0.237mg 0.039mg 0%
Threonine 0.81mg 0.122mg 0%
Isoleucine 0.871mg 0.147mg 0%
Leucine 1.558mg 0.223mg 0%
Lysine 1.356mg 0.174mg 0%
Methionine 0.259mg 0.053mg 0%
Phenylalanine 1.095mg 0.129mg 0%
Valine 0.998mg 0.161mg 0%
Histidine 0.556mg 0.064mg 0%
Fructose 0g 0.15g 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Bean raw Spinach raw
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
67%
Bean raw
137%
Spinach raw
Minerals Daily Need Coverage Score
131%
Bean raw
45%
Spinach raw

Comparison summary

Which food is lower in Sugar?
Spinach raw
Spinach raw is lower in Sugar (difference - 1.69g)
Which food is lower in Saturated fat?
Spinach raw
Spinach raw is lower in Saturated fat (difference - 0.172g)
Which food is lower in glycemic index?
Spinach raw
Spinach raw is lower in glycemic index (difference - 1)
Which food is cheaper?
Spinach raw
Spinach raw is cheaper (difference - $1.3)
Which food contains less Sodium?
Bean raw
Bean raw contains less Sodium (difference - 67mg)
Which food is richer in minerals?
Bean raw
Bean raw is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Bean raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175199/nutrients
  2. Spinach raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168462/nutrients

All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.