Spinach raw vs. Bean raw — In-Depth Nutrition Comparison
Compare
How are spinach raw and bean raw different?
- Spinach raw is higher in vitamin K and vitamin A; however, bean raw is richer in copper, folate, fiber, vitamin B1, phosphorus, selenium, iron, and potassium.
- Daily need coverage for vitamin K for spinach raw is 398% higher.
Spinach, raw and Beans, pinto, mature seeds, raw are the varieties used in this article.
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 MagnesiumMagnesium | +122.8% |
| Contains more CalciumCalcium | +14.1% |
| Contains more PotassiumPotassium | +149.6% |
| Contains more IronIron | +87.1% |
| Contains more CopperCopper | +586.9% |
| Contains more ZincZinc | +330.2% |
| Contains more PhosphorusPhosphorus | +738.8% |
| Contains less SodiumSodium | -84.8% |
| Contains more ManganeseManganese | +28% |
| Contains more SeleniumSelenium | +2690% |
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 | +346% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin EVitamin E | +866.7% |
| Contains more Vitamin KVitamin K | +8523.2% |
| Contains more Vitamin B1Vitamin B1 | +814.1% |
| Contains more Vitamin B2Vitamin B2 | +12.2% |
| Contains more Vitamin B3Vitamin B3 | +62.2% |
| Contains more Vitamin B5Vitamin B5 | +1107.7% |
| Contains more Vitamin B6Vitamin B6 | +143.1% |
| Contains more FolateFolate | +170.6% |
| Contains more CholineCholine | +243% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin K | 482.9µg | 5.6µg | 398% |
| Copper | 0.13mg | 0.893mg | 85% |
| Folate | 194µg | 525µg | 83% |
| Vitamin B1 | 0.078mg | 0.713mg | 53% |
| Fiber | 2.2g | 15.5g | 53% |
| Phosphorus | 49mg | 411mg | 52% |
| Vitamin A | 469µg | 0µg | 52% |
| Selenium | 1µg | 27.9µg | 49% |
| Protein | 2.86g | 21.42g | 37% |
| Iron | 2.71mg | 5.07mg | 30% |
| Potassium | 558mg | 1393mg | 25% |
| Vitamin C | 28.1mg | 6.3mg | 24% |
| Magnesium | 79mg | 176mg | 23% |
| Vitamin B6 | 0.195mg | 0.474mg | 21% |
| Carbs | 3.63g | 62.55g | 20% |
| Calories | 23kcal | 347kcal | 16% |
| Zinc | 0.53mg | 2.28mg | 16% |
| Vitamin B5 | 0.065mg | 0.785mg | 14% |
| Starch | 34.17g | 14% | |
| Vitamin E | 2.03mg | 0.21mg | 12% |
| Manganese | 0.897mg | 1.148mg | 11% |
| Choline | 19.3mg | 66.2mg | 9% |
| Sodium | 79mg | 12mg | 3% |
| Vitamin B3 | 0.724mg | 1.174mg | 3% |
| Polyunsaturated fat | 0.165g | 0.407g | 2% |
| Vitamin B2 | 0.189mg | 0.212mg | 2% |
| Monounsaturated fat | 0.01g | 0.229g | 1% |
| Saturated fat | 0.063g | 0.235g | 1% |
| Fats | 0.39g | 1.23g | 1% |
| Calcium | 99mg | 113mg | 1% |
| Net carbs | 1.43g | 47.05g | N/A |
| Sugar | 0.42g | 2.11g | N/A |
| Tryptophan | 0.039mg | 0.237mg | 0% |
| Threonine | 0.122mg | 0.81mg | 0% |
| Isoleucine | 0.147mg | 0.871mg | 0% |
| Leucine | 0.223mg | 1.558mg | 0% |
| Lysine | 0.174mg | 1.356mg | 0% |
| Methionine | 0.053mg | 0.259mg | 0% |
| Phenylalanine | 0.129mg | 1.095mg | 0% |
| Valine | 0.161mg | 0.998mg | 0% |
| Histidine | 0.064mg | 0.556mg | 0% |
| Fructose | 0.15g | 0g | 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:
21.42 g
Fats:
1.23 g
Carbs:
62.55 g
Water:
11.33 g
Other:
3.47 g
| Contains more WaterWater | +706.7% |
| Contains more ProteinProtein | +649% |
| Contains more FatsFats | +215.4% |
| Contains more CarbsCarbs | +1623.1% |
| Contains more OtherOther | +101.7% |
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
0.235 g
Monounsaturated fat:
Mono. Fat
0.229 g
Polyunsaturated fat:
Poly. Fat
0.407 g
| Contains less Sat. FatSaturated fat | -73.2% |
| Contains more Mono. FatMonounsaturated fat | +2190% |
| Contains more Poly. FatPolyunsaturated fat | +146.7% |
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
Starch:
0 g
Sucrose:
0.07 g
Glucose:
0.11 g
Fructose:
0.15 g
Lactose:
0 g
Maltose:
0 g
Galactose:
0.1 g
Starch:
34.17 g
Sucrose:
1.98 g
Glucose:
0.13 g
Fructose:
0 g
Lactose:
0 g
Maltose:
0 g
Galactose:
0 g
| Contains more FructoseFructose | +∞% |
| Contains more GalactoseGalactose | +∞% |
| Contains more StarchStarch | +∞% |
| Contains more SucroseSucrose | +2728.6% |
| Contains more GlucoseGlucose | +18.2% |
~equal in
Lactose
~0g
~equal in
Maltose
~0g