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  6. Broad bean raw vs. Spinach raw

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

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Significant differences between broad bean raw and spinach raw

  • Broad bean raw has more copper, fiber, and phosphorus; however, spinach raw is richer in vitamin K, vitamin A, vitamin C, iron, folate, magnesium, and manganese.
  • Spinach raw covers your daily vitamin K needs 368% more than broad bean raw.
  • Spinach raw has 3 times less fiber than broad bean raw. Broad bean raw has 7.5g of fiber, while spinach raw has 2.2g.
  • Broad bean raw has a higher glycemic index. The glycemic index of broad bean raw is 79, while the glycemic index of spinach raw is 32.

Specific food types used in this comparison are Beans, fava, in pod, raw and Spinach, raw.

Infographic

Broad 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 24% 11% 29% 58% 134% 27% 55% 3.3% 86% 4.4%
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 +209.2%
Contains more ZincZinc +88.7%
Contains more PhosphorusPhosphorus +163.3%
Contains less SodiumSodium -68.4%
Contains more MagnesiumMagnesium +139.4%
Contains more CalciumCalcium +167.6%
Contains more PotassiumPotassium +68.1%
Contains more IronIron +74.8%
Contains more ManganeseManganese +35.7%
Contains more SeleniumSelenium +25%

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 12% 5.7% 23% 0% 33% 67% 42% 14% 24% 0% 102% 111% 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 +70.5%
Contains more Vitamin B2Vitamin B2 +53.4%
Contains more Vitamin B3Vitamin B3 +210.6%
Contains more Vitamin B5Vitamin B5 +246.2%
Contains more Vitamin CVitamin C +659.5%
Contains more Vitamin AVitamin A +2658.8%
Contains more Vitamin EVitamin E +75%
Contains more Vitamin B6Vitamin B6 +87.5%
Contains more Vitamin KVitamin K +1080.7%
Contains more FolateFolate +31.1%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
8% 18% 73%
Protein: 7.92 g
Fats: 0.73 g
Carbs: 17.63 g
Water: 72.6 g
Other: 1.12 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 +176.9%
Contains more FatsFats +87.2%
Contains more CarbsCarbs +385.7%
Contains more WaterWater +25.9%
Contains more OtherOther +53.6%

Fat Type Comparison

Fat type breakdown side-by-side comparison
21% 18% 61%
Saturated fat: Sat. Fat 0.118 g
Monounsaturated fat: Mono. Fat 0.104 g
Polyunsaturated fat: Poly. Fat 0.342 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 +940%
Contains more Poly. FatPolyunsaturated fat +107.3%
Contains less Sat. FatSaturated fat -46.6%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Broad bean raw Spinach raw DV% diff.
Vitamin K 40.9µg 482.9µg 368%
Vitamin A 17µg 469µg 50%
Copper 0.402mg 0.13mg 30%
Vitamin C 3.7mg 28.1mg 27%
Fiber 7.5g 2.2g 21%
Iron 1.55mg 2.71mg 15%
Folate 148µg 194µg 12%
Magnesium 33mg 79mg 11%
Phosphorus 129mg 49mg 11%
Protein 7.92g 2.86g 10%
Manganese 0.661mg 0.897mg 10%
Vitamin B3 2.249mg 0.724mg 10%
Vitamin B2 0.29mg 0.189mg 8%
Potassium 332mg 558mg 7%
Vitamin B6 0.104mg 0.195mg 7%
Calcium 37mg 99mg 6%
Vitamin E 1.16mg 2.03mg 6%
Carbs 17.63g 3.63g 5%
Vitamin B1 0.133mg 0.078mg 5%
Zinc 1mg 0.53mg 4%
Choline 19.3mg 4%
Vitamin B5 0.225mg 0.065mg 3%
Calories 88kcal 23kcal 3%
Sodium 25mg 79mg 2%
Fats 0.73g 0.39g 1%
Polyunsaturated fat 0.342g 0.165g 1%
Net carbs 10.13g 1.43g N/A
Sugar 9.21g 0.42g N/A
Selenium 0.8µg 1µg 0%
Saturated fat 0.118g 0.063g 0%
Monounsaturated fat 0.104g 0.01g 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%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Broad 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
33%
Broad bean raw
137%
Spinach raw
Minerals Daily Need Coverage Score
43%
Broad bean raw
45%
Spinach raw

Comparison summary

Which food is lower in Sugar?
Spinach raw
Spinach raw is lower in Sugar (difference - 8.79g)
Which food is lower in Saturated fat?
Spinach raw
Spinach raw is lower in Saturated fat (difference - 0.055g)
Which food is lower in glycemic index?
Spinach raw
Spinach raw is lower in glycemic index (difference - 47)
Which food is cheaper?
Spinach raw
Spinach raw is cheaper (difference - $0.4)
Which food is richer in minerals?
Spinach raw
Spinach raw is relatively richer in minerals
Which food contains less Sodium?
Broad bean raw
Broad bean raw contains less Sodium (difference - 54mg)
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. Broad bean raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168574/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.