Spinach raw vs. Beans — In-Depth Nutrition Comparison
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What are the main differences between spinach raw and beans?
- Spinach raw is richer in vitamin K, vitamin A, folate, iron, vitamin C, vitamin E, magnesium, and vitamin B2, while beans are higher in fiber and copper.
- Spinach raw's daily need coverage for vitamin K is 402% higher.
- Beans have 88 times less vitamin A than spinach raw. Spinach raw has 9377IU of vitamin A, while beans have 106IU.
We used Spinach, raw and Beans, baked, canned, no salt added types in this comparison.
Infographic
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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 MagnesiumMagnesium | +146.9% |
| Contains more CalciumCalcium | +98% |
| Contains more PotassiumPotassium | +88.5% |
| Contains more IronIron | +834.5% |
| Contains more ManganeseManganese | +∞% |
| Contains more CopperCopper | +58.5% |
| Contains more ZincZinc | +164.2% |
| Contains more PhosphorusPhosphorus | +112.2% |
| Contains less SodiumSodium | -98.7% |
| Contains more SeleniumSelenium | +350% |
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 CVitamin C | +806.5% |
| Contains more Vitamin AVitamin A | +9280% |
| Contains more Vitamin EVitamin E | +1253.3% |
| Contains more Vitamin B2Vitamin B2 | +215% |
| Contains more Vitamin B3Vitamin B3 | +68.4% |
| Contains more Vitamin B5Vitamin B5 | +∞% |
| Contains more Vitamin B6Vitamin B6 | +50% |
| Contains more Vitamin KVitamin K | +60262.5% |
| Contains more FolateFolate | +708.3% |
| Contains more Vitamin B1Vitamin B1 | +92.3% |
| Contains more CholineCholine | +59.6% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin K | 482.9µg | 0.8µg | 402% |
| Vitamin A | 469µg | 5µg | 52% |
| Folate | 194µg | 24µg | 43% |
| Manganese | 0.897mg | 39% | |
| Iron | 2.71mg | 0.29mg | 30% |
| Vitamin C | 28.1mg | 3.1mg | 28% |
| Fiber | 2.2g | 5.5g | 13% |
| Vitamin E | 2.03mg | 0.15mg | 13% |
| Magnesium | 79mg | 32mg | 11% |
| Vitamin B2 | 0.189mg | 0.06mg | 10% |
| Potassium | 558mg | 296mg | 8% |
| Copper | 0.13mg | 0.206mg | 8% |
| Zinc | 0.53mg | 1.4mg | 8% |
| Phosphorus | 49mg | 104mg | 8% |
| Carbs | 3.63g | 20.49g | 6% |
| Selenium | 1µg | 4.5µg | 6% |
| Vitamin B1 | 0.078mg | 0.15mg | 6% |
| Calcium | 99mg | 50mg | 5% |
| Vitamin B6 | 0.195mg | 0.13mg | 5% |
| Calories | 23kcal | 105kcal | 4% |
| Protein | 2.86g | 4.8g | 4% |
| Sodium | 79mg | 1mg | 3% |
| Vitamin B3 | 0.724mg | 0.43mg | 2% |
| Choline | 19.3mg | 30.8mg | 2% |
| Vitamin B5 | 0.065mg | 1% | |
| Fats | 0.39g | 0.4g | 0% |
| Net carbs | 1.43g | 14.99g | N/A |
| Sugar | 0.42g | 7.78g | N/A |
| Saturated fat | 0.063g | 0.103g | 0% |
| Monounsaturated fat | 0.01g | 0.035g | 0% |
| Polyunsaturated fat | 0.165g | 0.172g | 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% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
2.86 g
Fats:
0.39 g
Carbs:
3.63 g
Water:
91.4 g
Other:
1.72 g
Protein:
4.8 g
Fats:
0.4 g
Carbs:
20.49 g
Water:
72.6 g
Other:
1.71 g
| Contains more WaterWater | +25.9% |
| Contains more ProteinProtein | +67.8% |
| Contains more CarbsCarbs | +464.5% |
~equal in
Fats
~0.4g
~equal in
Other
~1.71g
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.063 g
Monounsaturated fat:
Mono. Fat
0.01 g
Polyunsaturated fat:
Poly. Fat
0.165 g
Saturated fat:
Sat. Fat
0.103 g
Monounsaturated fat:
Mono. Fat
0.035 g
Polyunsaturated fat:
Poly. Fat
0.172 g
| Contains less Sat. FatSaturated fat | -38.8% |
| Contains more Mono. FatMonounsaturated fat | +250% |
~equal in
Polyunsaturated fat
~0.172g