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  6. Spinach raw vs. Broad bean raw

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

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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

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%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Spinach raw Broad bean raw
Lower in Sugar ok
Lower in Saturated fat ok
Lower in Glycemic Index ok
Lower in price ok
Rich in minerals ok
Lower in Sodium ok
Lower in Cholesterol Equal
Rich in vitamins Equal

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%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Spinach raw Broad bean raw
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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
137%
Spinach raw
33%
Broad bean raw
Minerals Daily Need Coverage Score
45%
Spinach raw
43%
Broad bean raw

Comparison summary

Which food is lower in Sugar?
Spinach raw
Spinach raw is lower in Sugar (difference - 8.79g)
Which food is lower in Saturated fat?
Spinach raw
Spinach raw is lower in Saturated fat (difference - 0.055g)
Which food is lower in glycemic index?
Spinach raw
Spinach raw is lower in glycemic index (difference - 47)
Which food is cheaper?
Spinach raw
Spinach raw is cheaper (difference - $0.4)
Which food is richer in minerals?
Spinach raw
Spinach raw is relatively richer in minerals
Which food contains less Sodium?
Broad bean raw
Broad bean raw contains less Sodium (difference - 54mg)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
?
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.

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.