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  6. Baked beans vs. Spinach raw

Baked beans vs. Spinach raw — In-Depth Nutrition Comparison

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Important differences between baked beans and spinach raw

  • Baked beans have more fiber; however, spinach raw has more vitamin A, folate, vitamin C, manganese, vitamin B2, iron, and magnesium.
  • Spinach raw's daily need coverage for vitamin A is 188% more.
  • Baked beans have 31 times more saturated fat than spinach raw. Baked beans have 1.948g of saturated fat, while spinach raw has 0.063g.

The food varieties used in the comparison are Beans, baked, home prepared and Spinach, raw.

Infographic

Baked 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 31% 18% 32% 75% 53% 20% 47% 55% 33% 31%
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 +22.3%
Contains more ZincZinc +37.7%
Contains more PhosphorusPhosphorus +122.4%
Contains more SeleniumSelenium +470%
Contains more MagnesiumMagnesium +83.7%
Contains more CalciumCalcium +62.3%
Contains more PotassiumPotassium +55.9%
Contains more IronIron +36.2%
Contains less SodiumSodium -81.3%
Contains more ManganeseManganese +251.8%

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 3.7% 0% 0% 0% 34% 11% 7.7% 9.3% 21% 0% 0% 36% 0%
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 +74.4%
Contains more Vitamin B5Vitamin B5 +138.5%
Contains more Vitamin CVitamin C +2454.5%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B2Vitamin B2 +285.7%
Contains more Vitamin B3Vitamin B3 +77.5%
Contains more Vitamin B6Vitamin B6 +116.7%
Contains more FolateFolate +304.2%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Baked beans Spinach raw DV% diff.
Vitamin K 482.9µg 402%
Vitamin A 0µg 469µg 52%
Folate 48µg 194µg 37%
Vitamin C 1.1mg 28.1mg 30%
Manganese 0.255mg 0.897mg 28%
Sodium 422mg 79mg 15%
Vitamin E 2.03mg 14%
Fiber 5.5g 2.2g 13%
Vitamin B2 0.049mg 0.189mg 11%
Phosphorus 109mg 49mg 9%
Iron 1.99mg 2.71mg 9%
Selenium 5.7µg 1µg 9%
Magnesium 43mg 79mg 9%
Saturated fat 1.948g 0.063g 9%
Vitamin B6 0.09mg 0.195mg 8%
Fats 5.15g 0.39g 7%
Calories 155kcal 23kcal 7%
Potassium 358mg 558mg 6%
Carbs 21.63g 3.63g 6%
Monounsaturated fat 2.133g 0.01g 5%
Vitamin B1 0.136mg 0.078mg 5%
Protein 5.54g 2.86g 5%
Calcium 61mg 99mg 4%
Choline 19.3mg 4%
Polyunsaturated fat 0.74g 0.165g 4%
Copper 0.159mg 0.13mg 3%
Vitamin B5 0.155mg 0.065mg 2%
Vitamin B3 0.408mg 0.724mg 2%
Cholesterol 5mg 0mg 2%
Zinc 0.73mg 0.53mg 2%
Net carbs 16.13g 1.43g N/A
Sugar 0.42g N/A
Tryptophan 0.067mg 0.039mg 0%
Threonine 0.228mg 0.122mg 0%
Isoleucine 0.242mg 0.147mg 0%
Leucine 0.428mg 0.223mg 0%
Lysine 0.379mg 0.174mg 0%
Methionine 0.086mg 0.053mg 0%
Phenylalanine 0.287mg 0.129mg 0%
Valine 0.282mg 0.161mg 0%
Histidine 0.153mg 0.064mg 0%
Fructose 0.15g 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
6% 5% 22% 65% 3%
Protein: 5.54 g
Fats: 5.15 g
Carbs: 21.63 g
Water: 65.17 g
Other: 2.51 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 +93.7%
Contains more FatsFats +1220.5%
Contains more CarbsCarbs +495.9%
Contains more OtherOther +45.9%
Contains more WaterWater +40.2%

Fat Type Comparison

Fat type breakdown side-by-side comparison
40% 44% 15%
Saturated fat: Sat. Fat 1.948 g
Monounsaturated fat: Mono. Fat 2.133 g
Polyunsaturated fat: Poly. Fat 0.74 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 +21230%
Contains more Poly. FatPolyunsaturated fat +348.5%
Contains less Sat. FatSaturated fat -96.8%

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. Baked beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173731/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.