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  6. Beans vs. Spinach raw

Beans vs. Spinach raw — In-Depth Nutrition Comparison

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What are the main differences between beans and spinach raw?

  • Beans are richer in fiber and copper, while spinach raw is higher in vitamin K, vitamin A, folate, iron, vitamin C, vitamin E, magnesium, and vitamin B2.
  • Spinach raw's daily need coverage for vitamin K is 402% higher.
  • Spinach raw has 3 times less fiber than beans. Beans have 5.5g of fiber, while spinach raw has 2.2g.

We used Beans, baked, canned, no salt added and Spinach, raw types in this comparison.

Infographic

Beans 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.
Beans
Beans
5
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 23% 15% 26% 11% 69% 38% 45% 0.13% 0% 25%
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 CopperCopper +58.5%
Contains more ZincZinc +164.2%
Contains more PhosphorusPhosphorus +112.2%
Contains less SodiumSodium -98.7%
Contains more SeleniumSelenium +350%
Contains more MagnesiumMagnesium +146.9%
Contains more CalciumCalcium +98%
Contains more PotassiumPotassium +88.5%
Contains more IronIron +834.5%

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.
Beans
Beans
2
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 10% 1.7% 3% 0% 38% 14% 8.1% 0% 30% 0% 2% 18% 17%
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 +92.3%
Contains more CholineCholine +59.6%
Contains more Vitamin CVitamin C +806.5%
Contains more Vitamin AVitamin A +9280%
Contains more Vitamin EVitamin E +1253.3%
Contains more Vitamin B2Vitamin B2 +215%
Contains more Vitamin B3Vitamin B3 +68.4%
Contains more Vitamin B6Vitamin B6 +50%
Contains more Vitamin KVitamin K +60262.5%
Contains more FolateFolate +708.3%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Beans Spinach raw DV% diff.
Vitamin K 0.8µg 482.9µg 402%
Vitamin A 5µg 469µg 52%
Folate 24µg 194µg 43%
Manganese 0.897mg 39%
Iron 0.29mg 2.71mg 30%
Vitamin C 3.1mg 28.1mg 28%
Fiber 5.5g 2.2g 13%
Vitamin E 0.15mg 2.03mg 13%
Magnesium 32mg 79mg 11%
Vitamin B2 0.06mg 0.189mg 10%
Potassium 296mg 558mg 8%
Copper 0.206mg 0.13mg 8%
Zinc 1.4mg 0.53mg 8%
Phosphorus 104mg 49mg 8%
Carbs 20.49g 3.63g 6%
Selenium 4.5µg 1µg 6%
Vitamin B1 0.15mg 0.078mg 6%
Calcium 50mg 99mg 5%
Vitamin B6 0.13mg 0.195mg 5%
Calories 105kcal 23kcal 4%
Protein 4.8g 2.86g 4%
Sodium 1mg 79mg 3%
Vitamin B3 0.43mg 0.724mg 2%
Choline 30.8mg 19.3mg 2%
Vitamin B5 0.065mg 1%
Fats 0.4g 0.39g 0%
Net carbs 14.99g 1.43g N/A
Sugar 7.78g 0.42g N/A
Saturated fat 0.103g 0.063g 0%
Monounsaturated fat 0.035g 0.01g 0%
Polyunsaturated fat 0.172g 0.165g 0%
Tryptophan 0.039mg 0%
Threonine 0.122mg 0%
Isoleucine 0.147mg 0%
Leucine 0.223mg 0%
Lysine 0.174mg 0%
Methionine 0.053mg 0%
Phenylalanine 0.129mg 0%
Valine 0.161mg 0%
Histidine 0.064mg 0%
Fructose 0.15g 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Beans
Beans
3
5% 20% 73% 2%
Protein: 4.8 g
Fats: 0.4 g
Carbs: 20.49 g
Water: 72.6 g
Other: 1.71 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 +67.8%
Contains more CarbsCarbs +464.5%
Contains more WaterWater +25.9%
~equal in Fats ~0.39g
~equal in Other ~1.72g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Beans
Beans
2
33% 11% 55%
Saturated fat: Sat. Fat 0.103 g
Monounsaturated fat: Mono. Fat 0.035 g
Polyunsaturated fat: Poly. Fat 0.172 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 +250%
Contains less Sat. FatSaturated fat -38.8%
~equal in Polyunsaturated fat ~0.165g

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. Beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168128/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.