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  6. Cranberry bean raw vs. Spinach raw

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

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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 and vitamin C.
  • Spinach raw's daily need coverage for vitamin A is 187% 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 111% 38% 118% 188% 265% 99% 159% 0.78% 120% 69%
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 +97.5%
Contains more CalciumCalcium +28.3%
Contains more PotassiumPotassium +138.7%
Contains more IronIron +84.5%
Contains more CopperCopper +510.8%
Contains more ZincZinc +584.9%
Contains more PhosphorusPhosphorus +659.2%
Contains less SodiumSodium -92.4%
Contains more SeleniumSelenium +1170%
~equal in Manganese ~0.897mg

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 0% 0% 0% 0% 187% 49% 27% 45% 71% 0% 0% 453% 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 +857.7%
Contains more Vitamin B2Vitamin B2 +12.7%
Contains more Vitamin B3Vitamin B3 +101%
Contains more Vitamin B5Vitamin B5 +1050.8%
Contains more Vitamin B6Vitamin B6 +58.5%
Contains more FolateFolate +211.3%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Cranberry bean raw Spinach raw DV% diff.
Vitamin K 482.9µg 402%
Folate 604µg 194µg 103%
Fiber 24.7g 2.2g 90%
Copper 0.794mg 0.13mg 74%
Vitamin B1 0.747mg 0.078mg 56%
Vitamin A 0µg 469µg 52%
Phosphorus 372mg 49mg 46%
Protein 23.03g 2.86g 40%
Vitamin C 0mg 28.1mg 31%
Iron 5mg 2.71mg 29%
Zinc 3.63mg 0.53mg 28%
Potassium 1332mg 558mg 23%
Selenium 12.7µg 1µg 21%
Carbs 60.05g 3.63g 19%
Magnesium 156mg 79mg 18%
Calories 335kcal 23kcal 16%
Vitamin E 2.03mg 14%
Vitamin B5 0.748mg 0.065mg 14%
Vitamin B6 0.309mg 0.195mg 9%
Vitamin B3 1.455mg 0.724mg 5%
Choline 19.3mg 4%
Sodium 6mg 79mg 3%
Calcium 127mg 99mg 3%
Polyunsaturated fat 0.527g 0.165g 2%
Vitamin B2 0.213mg 0.189mg 2%
Saturated fat 0.316g 0.063g 1%
Fats 1.23g 0.39g 1%
Manganese 0.92mg 0.897mg 1%
Net carbs 35.35g 1.43g N/A
Sugar 0.42g N/A
Monounsaturated fat 0.106g 0.01g 0%
Tryptophan 0.273mg 0.039mg 0%
Threonine 0.969mg 0.122mg 0%
Isoleucine 1.017mg 0.147mg 0%
Leucine 1.838mg 0.223mg 0%
Lysine 1.58mg 0.174mg 0%
Methionine 0.346mg 0.053mg 0%
Phenylalanine 1.245mg 0.129mg 0%
Valine 1.205mg 0.161mg 0%
Histidine 0.641mg 0.064mg 0%
Fructose 0.15g 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
23% 60% 12% 3%
Protein: 23.03 g
Fats: 1.23 g
Carbs: 60.05 g
Water: 12.39 g
Other: 3.3 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 +705.2%
Contains more FatsFats +215.4%
Contains more CarbsCarbs +1554.3%
Contains more OtherOther +91.9%
Contains more WaterWater +637.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
33% 11% 56%
Saturated fat: Sat. Fat 0.316 g
Monounsaturated fat: Mono. Fat 0.106 g
Polyunsaturated fat: Poly. Fat 0.527 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 +960%
Contains more Poly. FatPolyunsaturated fat +219.4%
Contains less Sat. FatSaturated fat -80.1%

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.