Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up
  1. Home
  2. Foods
  3. Grains
  4. Cranberry bean raw
  5. Compare
  6. Cranberry bean raw vs. Spinach raw

Cranberry bean raw vs. Spinach raw — In-Depth Nutrition Comparison

Compare

What are the main differences between Cranberry bean raw and Spinach raw?

  • Cranberry bean raw is richer in Folate, Fiber, Copper, Vitamin B1, Phosphorus, Iron, Zinc, and Potassium, while Spinach raw is higher in Vitamin A RAE, and Vitamin C.
  • Cranberry bean raw's daily need coverage for Folate is 103% higher.
  • Spinach raw has 11 times less Fiber than Cranberry bean raw. Cranberry bean raw has 24.7g of Fiber, while Spinach raw has 2.2g.

We used Beans, cranberry (roman), mature seeds, raw and Spinach, raw types in this comparison.

Infographic

Cranberry 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.
Cranberry bean raw
Cranberry bean raw
10
:
0
Spinach raw
Spinach raw
Contains more Calcium +28.3%
Contains more Iron +84.5%
Contains more Magnesium +97.5%
Contains more Phosphorus +659.2%
Contains more Potassium +138.7%
Contains less Sodium -92.4%
Contains more Zinc +584.9%
Contains more Copper +510.8%
Contains more Selenium +1170%
Equal in Manganese - 0.897
Cranberry bean raw
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 39% 188% 112% 160% 118% 1% 99% 265% 120% 70%
Spinach raw
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 30% 102% 57% 22% 50% 11% 15% 44% 117% 6%
Contains more Calcium +28.3%
Contains more Iron +84.5%
Contains more Magnesium +97.5%
Contains more Phosphorus +659.2%
Contains more Potassium +138.7%
Contains less Sodium -92.4%
Contains more Zinc +584.9%
Contains more Copper +510.8%
Contains more Selenium +1170%
Equal in Manganese - 0.897

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.
Cranberry bean raw
Cranberry bean raw
6
:
4
Spinach raw
Spinach raw
Contains more Vitamin B1 +857.7%
Contains more Vitamin B2 +12.7%
Contains more Vitamin B3 +101%
Contains more Vitamin B5 +1050.8%
Contains more Vitamin B6 +58.5%
Contains more Folate +211.3%
Contains more Vitamin A +468750%
Contains more Vitamin C +∞%
Cranberry bean raw
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 0% 0% 0% 187% 50% 28% 45% 72% 453% 0% 0%
Spinach raw
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 563% 41% 0% 94% 20% 44% 14% 4% 45% 146% 0% 1208%
Contains more Vitamin B1 +857.7%
Contains more Vitamin B2 +12.7%
Contains more Vitamin B3 +101%
Contains more Vitamin B5 +1050.8%
Contains more Vitamin B6 +58.5%
Contains more Folate +211.3%
Contains more Vitamin A +468750%
Contains more Vitamin C +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Cranberry bean raw
Cranberry bean raw
4
:
1
Spinach raw
Spinach raw
Contains more Protein +705.2%
Contains more Fats +215.4%
Contains more Carbs +1554.3%
Contains more Other +91.9%
Contains more Water +637.7%
Cranberry bean raw
23% 60% 12% 3%
Protein: 23.03 g
Fats: 1.23 g
Carbs: 60.05 g
Water: 12.39 g
Other: 3.3 g
Spinach raw
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 Protein +705.2%
Contains more Fats +215.4%
Contains more Carbs +1554.3%
Contains more Other +91.9%
Contains more Water +637.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Cranberry bean raw
Cranberry bean raw
2
:
1
Spinach raw
Spinach raw
Contains more Monounsaturated Fat +960%
Contains more Polyunsaturated fat +219.4%
Contains less Saturated Fat -80.1%
Cranberry bean raw
33% 11% 56%
Saturated Fat: 0.316 g
Monounsaturated Fat: 0.106 g
Polyunsaturated fat: 0.527 g
Spinach raw
26% 4% 69%
Saturated Fat: 0.063 g
Monounsaturated Fat: 0.01 g
Polyunsaturated fat: 0.165 g
Contains more Monounsaturated Fat +960%
Contains more Polyunsaturated fat +219.4%
Contains less Saturated Fat -80.1%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Cranberry bean raw Spinach raw Opinion
Net carbs 35.35g 1.43g Cranberry bean raw
Protein 23.03g 2.86g Cranberry bean raw
Fats 1.23g 0.39g Cranberry bean raw
Carbs 60.05g 3.63g Cranberry bean raw
Calories 335kcal 23kcal Cranberry bean raw
Fructose 0.15g Spinach raw
Sugar 0.42g Cranberry bean raw
Fiber 24.7g 2.2g Cranberry bean raw
Calcium 127mg 99mg Cranberry bean raw
Iron 5mg 2.71mg Cranberry bean raw
Magnesium 156mg 79mg Cranberry bean raw
Phosphorus 372mg 49mg Cranberry bean raw
Potassium 1332mg 558mg Cranberry bean raw
Sodium 6mg 79mg Cranberry bean raw
Zinc 3.63mg 0.53mg Cranberry bean raw
Copper 0.794mg 0.13mg Cranberry bean raw
Manganese 0.92mg 0.897mg Cranberry bean raw
Selenium 12.7µg 1µg Cranberry bean raw
Vitamin A 2IU 9377IU Spinach raw
Vitamin A RAE 0µg 469µg Spinach raw
Vitamin E 2.03mg Spinach raw
Vitamin C 0mg 28.1mg Spinach raw
Vitamin B1 0.747mg 0.078mg Cranberry bean raw
Vitamin B2 0.213mg 0.189mg Cranberry bean raw
Vitamin B3 1.455mg 0.724mg Cranberry bean raw
Vitamin B5 0.748mg 0.065mg Cranberry bean raw
Vitamin B6 0.309mg 0.195mg Cranberry bean raw
Folate 604µg 194µg Cranberry bean raw
Vitamin K 482.9µg Spinach raw
Tryptophan 0.273mg 0.039mg Cranberry bean raw
Threonine 0.969mg 0.122mg Cranberry bean raw
Isoleucine 1.017mg 0.147mg Cranberry bean raw
Leucine 1.838mg 0.223mg Cranberry bean raw
Lysine 1.58mg 0.174mg Cranberry bean raw
Methionine 0.346mg 0.053mg Cranberry bean raw
Phenylalanine 1.245mg 0.129mg Cranberry bean raw
Valine 1.205mg 0.161mg Cranberry bean raw
Histidine 0.641mg 0.064mg Cranberry bean raw
Saturated Fat 0.316g 0.063g Spinach raw
Monounsaturated Fat 0.106g 0.01g Cranberry bean raw
Polyunsaturated fat 0.527g 0.165g Cranberry bean raw

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Cranberry bean raw Spinach raw
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
69%
Cranberry bean raw
181%
Spinach raw
Minerals Daily Need Coverage Score
117%
Cranberry bean raw
45%
Spinach raw

Comparison summary

Which food is lower in Saturated Fat?
Spinach raw
Spinach raw is lower in Saturated Fat (difference - 0.253g)
Which food is lower in glycemic index?
Spinach raw
Spinach raw is lower in glycemic index (difference - 3)
Which food is cheaper?
Spinach raw
Spinach raw is cheaper (difference - $2.2)
Which food is lower in Sugar?
Cranberry bean raw
Cranberry bean raw is lower in Sugar (difference - 0.42g)
Which food contains less Sodium?
Cranberry bean raw
Cranberry bean raw contains less Sodium (difference - 73mg)
Which food is richer in minerals?
Cranberry bean raw
Cranberry 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. Cranberry bean raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175189/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.