Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up
  1. Home
  2. Foods
  3. Greens
  4. Spinach raw
  5. Compare
  6. Spinach raw vs. Broad bean raw

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

Compare

Significant differences between spinach raw and broad bean raw

  • Spinach raw has more vitamin K, vitamin A, vitamin C, iron, folate, magnesium, and manganese; however, broad bean raw is richer in copper, fiber, and phosphorus.
  • Spinach raw covers your daily vitamin K needs 368% more than broad bean raw.
  • Broad bean raw has 28 times less vitamin A than spinach raw. Spinach raw has 9377IU of vitamin A, while broad bean raw has 333IU.
  • 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 Spinach, raw and Beans, fava, in pod, raw.

Infographic

Spinach raw vs Broad bean 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 56% 30% 49% 102% 43% 14% 21% 10% 117% 5.5%
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%
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%
Contains more CopperCopper +209.2%
Contains more ZincZinc +88.7%
Contains more PhosphorusPhosphorus +163.3%
Contains less SodiumSodium -68.4%

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 94% 156% 41% 0% 20% 44% 14% 3.9% 45% 0% 1207% 146% 11%
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%
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%
Contains more CholineCholine +∞%
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%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Spinach raw Broad bean raw DV% diff.
Vitamin K 482.9µg 40.9µg 368%
Vitamin A 469µg 17µg 50%
Copper 0.13mg 0.402mg 30%
Vitamin C 28.1mg 3.7mg 27%
Fiber 2.2g 7.5g 21%
Iron 2.71mg 1.55mg 15%
Folate 194µg 148µg 12%
Magnesium 79mg 33mg 11%
Phosphorus 49mg 129mg 11%
Protein 2.86g 7.92g 10%
Manganese 0.897mg 0.661mg 10%
Vitamin B3 0.724mg 2.249mg 10%
Vitamin B2 0.189mg 0.29mg 8%
Potassium 558mg 332mg 7%
Vitamin B6 0.195mg 0.104mg 7%
Calcium 99mg 37mg 6%
Vitamin E 2.03mg 1.16mg 6%
Carbs 3.63g 17.63g 5%
Vitamin B1 0.078mg 0.133mg 5%
Zinc 0.53mg 1mg 4%
Choline 19.3mg 4%
Vitamin B5 0.065mg 0.225mg 3%
Calories 23kcal 88kcal 3%
Sodium 79mg 25mg 2%
Fats 0.39g 0.73g 1%
Polyunsaturated fat 0.165g 0.342g 1%
Net carbs 1.43g 10.13g N/A
Sugar 0.42g 9.21g N/A
Selenium 1µg 0.8µg 0%
Saturated fat 0.063g 0.118g 0%
Monounsaturated fat 0.01g 0.104g 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
3% 4% 91% 2%
Protein: 2.86 g
Fats: 0.39 g
Carbs: 3.63 g
Water: 91.4 g
Other: 1.72 g
8% 18% 73%
Protein: 7.92 g
Fats: 0.73 g
Carbs: 17.63 g
Water: 72.6 g
Other: 1.12 g
Contains more WaterWater +25.9%
Contains more OtherOther +53.6%
Contains more ProteinProtein +176.9%
Contains more FatsFats +87.2%
Contains more CarbsCarbs +385.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
26% 4% 69%
Saturated fat: Sat. Fat 0.063 g
Monounsaturated fat: Mono. Fat 0.01 g
Polyunsaturated fat: Poly. Fat 0.165 g
21% 18% 61%
Saturated fat: Sat. Fat 0.118 g
Monounsaturated fat: Mono. Fat 0.104 g
Polyunsaturated fat: Poly. Fat 0.342 g
Contains less Sat. FatSaturated fat -46.6%
Contains more Mono. FatMonounsaturated fat +940%
Contains more Poly. FatPolyunsaturated fat +107.3%

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. Spinach raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168462/nutrients
  2. Broad bean raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168574/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.