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  6. Navy bean raw vs. Spinach raw

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

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Summary of differences between navy bean raw and spinach raw

  • Navy bean raw has more vitamin B1, copper, and vitamin B5; however, spinach raw is higher in vitamin A, manganese, folate, vitamin C, iron, calcium, and potassium.
  • Spinach raw covers your daily need for vitamin A, 187% more than navy bean raw.
  • Navy bean raw has 13 times more vitamin B5 than spinach raw. While navy bean raw has 0.825mg of vitamin B5, spinach raw has only 0.065mg.

These are the specific foods used in this comparison Beans, navy, mature seeds, sprouted, raw and Spinach, raw.

Infographic

Navy 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 72% 4.5% 27% 72% 119% 24% 43% 1.7% 53% 3.3%
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 +27.8%
Contains more CopperCopper +173.8%
Contains more ZincZinc +67.9%
Contains more PhosphorusPhosphorus +104.1%
Contains less SodiumSodium -83.5%
Contains more CalciumCalcium +560%
Contains more PotassiumPotassium +81.8%
Contains more IronIron +40.4%
Contains more ManganeseManganese +119.9%
Contains more SeleniumSelenium +66.7%

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 63% 0% 0% 0% 98% 50% 23% 50% 44% 0% 0% 99% 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 +400%
Contains more Vitamin B2Vitamin B2 +13.8%
Contains more Vitamin B3Vitamin B3 +68.5%
Contains more Vitamin B5Vitamin B5 +1169.2%
Contains more Vitamin CVitamin C +49.5%
Contains more Vitamin AVitamin A +∞%
Contains more FolateFolate +47%
~equal in Vitamin D ~0µg
~equal in Vitamin B6 ~0.195mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Navy bean raw Spinach raw DV% diff.
Vitamin K 482.9µg 402%
Vitamin A 0µg 469µg 52%
Vitamin B1 0.39mg 0.078mg 26%
Copper 0.356mg 0.13mg 25%
Manganese 0.408mg 0.897mg 21%
Folate 132µg 194µg 16%
Vitamin B5 0.825mg 0.065mg 15%
Vitamin E 2.03mg 14%
Iron 1.93mg 2.71mg 10%
Vitamin C 18.8mg 28.1mg 10%
Fiber 2.2g 9%
Calcium 15mg 99mg 8%
Potassium 307mg 558mg 7%
Phosphorus 100mg 49mg 7%
Protein 6.15g 2.86g 7%
Magnesium 101mg 79mg 5%
Choline 19.3mg 4%
Vitamin B3 1.22mg 0.724mg 3%
Carbs 13.05g 3.63g 3%
Zinc 0.89mg 0.53mg 3%
Sodium 13mg 79mg 3%
Polyunsaturated fat 0.407g 0.165g 2%
Calories 67kcal 23kcal 2%
Vitamin B2 0.215mg 0.189mg 2%
Selenium 0.6µg 1µg 1%
Fats 0.7g 0.39g 0%
Net carbs 13.05g 1.43g N/A
Sugar 0.42g N/A
Vitamin B6 0.191mg 0.195mg 0%
Saturated fat 0.085g 0.063g 0%
Monounsaturated fat 0.052g 0.01g 0%
Tryptophan 0.064mg 0.039mg 0%
Threonine 0.258mg 0.122mg 0%
Isoleucine 0.273mg 0.147mg 0%
Leucine 0.442mg 0.223mg 0%
Lysine 0.35mg 0.174mg 0%
Methionine 0.064mg 0.053mg 0%
Phenylalanine 0.31mg 0.129mg 0%
Valine 0.316mg 0.161mg 0%
Histidine 0.172mg 0.064mg 0%
Fructose 0.15g 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
6% 13% 79%
Protein: 6.15 g
Fats: 0.7 g
Carbs: 13.05 g
Water: 79.15 g
Other: 0.95 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 +115%
Contains more FatsFats +79.5%
Contains more CarbsCarbs +259.5%
Contains more WaterWater +15.5%
Contains more OtherOther +81.1%

Fat Type Comparison

Fat type breakdown side-by-side comparison
16% 10% 75%
Saturated fat: Sat. Fat 0.085 g
Monounsaturated fat: Mono. Fat 0.052 g
Polyunsaturated fat: Poly. Fat 0.407 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 +420%
Contains more Poly. FatPolyunsaturated fat +146.7%
Contains less Sat. FatSaturated fat -25.9%

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. Navy bean raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169139/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.