Soup beans vs. Spinach raw — In-Depth Nutrition Comparison
Compare
The main differences between soup beans and spinach raw
- Soup beans are richer in selenium, yet spinach raw is richer in vitamin A, folate, vitamin C, manganese, iron, magnesium, potassium, and vitamin B6.
- Daily need coverage for vitamin A for spinach raw is 155% higher.
- Soup beans contain 7 times more selenium than spinach raw. Soup beans contain 6.9µg of selenium, while spinach raw contains 1µg.
- Spinach raw contains less sodium.
- Spinach raw has a lower glycemic index than soup beans.
Food types used in this article are Soup, bean with ham, canned, chunky, ready-to-serve and 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.
| Contains more CopperCopper | +23.1% |
| Contains more PhosphorusPhosphorus | +20.4% |
| Contains more SeleniumSelenium | +590% |
| Contains more MagnesiumMagnesium | +315.8% |
| Contains more CalciumCalcium | +209.4% |
| Contains more PotassiumPotassium | +218.9% |
| Contains more IronIron | +103.8% |
| Contains more ZincZinc | +20.5% |
| Contains less SodiumSodium | -80.3% |
| Contains more ManganeseManganese | +209.3% |
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.
| Contains more Vitamin B12Vitamin B12 | +∞% |
| Contains more Vitamin CVitamin C | +1461.1% |
| Contains more Vitamin AVitamin A | +479% |
| Contains more Vitamin B1Vitamin B1 | +30% |
| Contains more Vitamin B2Vitamin B2 | +215% |
| Contains more Vitamin B5Vitamin B5 | +62.5% |
| Contains more Vitamin B6Vitamin B6 | +290% |
| Contains more FolateFolate | +1516.7% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
5.19 g
Fats:
3.5 g
Carbs:
11.16 g
Water:
78.63 g
Other:
1.52 g
Protein:
2.86 g
Fats:
0.39 g
Carbs:
3.63 g
Water:
91.4 g
Other:
1.72 g
| Contains more ProteinProtein | +81.5% |
| Contains more FatsFats | +797.4% |
| Contains more CarbsCarbs | +207.4% |
| Contains more WaterWater | +16.2% |
| Contains more OtherOther | +13.2% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
1.37 g
Monounsaturated fat:
Mono. Fat
1.58 g
Polyunsaturated fat:
Poly. Fat
0.39 g
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 | +15700% |
| Contains more Poly. FatPolyunsaturated fat | +136.4% |
| Contains less Sat. FatSaturated fat | -95.4% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
 |
 |
||
| Lower in Cholesterol |
|
||
| Lower in Sodium |
|
||
| Lower in Saturated fat |
|
||
| Lower in Glycemic Index |
|
||
| Rich in vitamins |
|
||
| Lower in Sugar |
|
||
| Lower in price |
|
||
| Rich in minerals | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Vitamin K | 482.9µg | 402% | |
| Folate | 12µg | 194µg | 46% |
| Vitamin A | 81µg | 469µg | 43% |
| Vitamin C | 1.8mg | 28.1mg | 29% |
| Manganese | 0.29mg | 0.897mg | 26% |
| Iron | 1.33mg | 2.71mg | 17% |
| Sodium | 400mg | 79mg | 14% |
| Magnesium | 19mg | 79mg | 14% |
| Vitamin E | 2.03mg | 14% | |
| Selenium | 6.9µg | 1µg | 11% |
| Potassium | 175mg | 558mg | 11% |
| Vitamin B6 | 0.05mg | 0.195mg | 11% |
| Vitamin B2 | 0.06mg | 0.189mg | 10% |
| Fiber | 4.6g | 2.2g | 10% |
| Calcium | 32mg | 99mg | 7% |
| Saturated fat | 1.37g | 0.063g | 6% |
| Protein | 5.19g | 2.86g | 5% |
| Fats | 3.5g | 0.39g | 5% |
| Choline | 19.3mg | 4% | |
| Monounsaturated fat | 1.58g | 0.01g | 4% |
| Calories | 95kcal | 23kcal | 4% |
| Copper | 0.16mg | 0.13mg | 3% |
| Cholesterol | 9mg | 0mg | 3% |
| Carbs | 11.16g | 3.63g | 3% |
| Polyunsaturated fat | 0.39g | 0.165g | 2% |
| Vitamin B1 | 0.06mg | 0.078mg | 2% |
| Vitamin B12 | 0.03µg | 0µg | 1% |
| Vitamin B5 | 0.04mg | 0.065mg | 1% |
| Phosphorus | 59mg | 49mg | 1% |
| Zinc | 0.44mg | 0.53mg | 1% |
| Net carbs | 6.56g | 1.43g | N/A |
| Sugar | 0.42g | N/A | |
| Vitamin B3 | 0.7mg | 0.724mg | 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?
is better in case of low diet
|
|
|
| Low Calories diet |
|
|
| Low Fats diet |
|
|
| Low Carbs diet |
|
|
| Low Glycemic Index diet |
|
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
8%
137%
Minerals Daily Need Coverage Score
31%
45%
Comparison summary
Which food is lower in Cholesterol?
Spinach raw is lower in Cholesterol (difference - 9mg)
Which food contains less Sodium?
Spinach raw contains less Sodium (difference - 321mg)
Which food is lower in Saturated fat?
Spinach raw is lower in Saturated fat (difference - 1.307g)
Which food is lower in glycemic index?
Spinach raw is lower in glycemic index (difference - 32)
Which food is richer in vitamins?
Spinach raw is relatively richer in vitamins
Which food is lower in Sugar?
Soup beans is lower in Sugar (difference - 0.42g)
Which food is cheaper?
Soup beans is cheaper (difference - $0.2)
Which food is richer in minerals?
?
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.