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  6. Spinach raw vs. Navy bean raw

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

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Summary of differences between spinach raw and navy bean raw

  • Spinach raw has more vitamin A, manganese, folate, vitamin C, iron, calcium, and potassium; however, navy bean raw is higher in vitamin B1, copper, and vitamin B5.
  • Spinach raw covers your daily need for vitamin A, 187% more than navy bean raw.
  • Spinach raw has 7 times more calcium than navy bean raw. While spinach raw has 99mg of calcium, navy bean raw has only 15mg.

These are the specific foods used in this comparison Spinach, raw and Beans, navy, mature seeds, sprouted, raw.

Infographic

Spinach raw vs Navy 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 72% 4.5% 27% 72% 119% 24% 43% 1.7% 53% 3.3%
Contains more CalciumCalcium +560%
Contains more PotassiumPotassium +81.8%
Contains more IronIron +40.4%
Contains more ManganeseManganese +119.9%
Contains more SeleniumSelenium +66.7%
Contains more MagnesiumMagnesium +27.8%
Contains more CopperCopper +173.8%
Contains more ZincZinc +67.9%
Contains more PhosphorusPhosphorus +104.1%
Contains less SodiumSodium -83.5%

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 63% 0% 0% 0% 98% 50% 23% 50% 44% 0% 0% 99% 0%
Contains more Vitamin CVitamin C +49.5%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +47%
Contains more CholineCholine +∞%
Contains more Vitamin B1Vitamin B1 +400%
Contains more Vitamin B2Vitamin B2 +13.8%
Contains more Vitamin B3Vitamin B3 +68.5%
Contains more Vitamin B5Vitamin B5 +1169.2%
~equal in Vitamin D ~0µg
~equal in Vitamin B6 ~0.191mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Spinach raw Navy bean raw DV% diff.
Vitamin K 482.9µg 402%
Vitamin A 469µg 0µg 52%
Vitamin B1 0.078mg 0.39mg 26%
Copper 0.13mg 0.356mg 25%
Manganese 0.897mg 0.408mg 21%
Folate 194µg 132µg 16%
Vitamin B5 0.065mg 0.825mg 15%
Vitamin E 2.03mg 14%
Iron 2.71mg 1.93mg 10%
Vitamin C 28.1mg 18.8mg 10%
Fiber 2.2g 9%
Calcium 99mg 15mg 8%
Potassium 558mg 307mg 7%
Phosphorus 49mg 100mg 7%
Protein 2.86g 6.15g 7%
Magnesium 79mg 101mg 5%
Choline 19.3mg 4%
Vitamin B3 0.724mg 1.22mg 3%
Carbs 3.63g 13.05g 3%
Zinc 0.53mg 0.89mg 3%
Sodium 79mg 13mg 3%
Polyunsaturated fat 0.165g 0.407g 2%
Calories 23kcal 67kcal 2%
Vitamin B2 0.189mg 0.215mg 2%
Selenium 1µg 0.6µg 1%
Fats 0.39g 0.7g 0%
Net carbs 1.43g 13.05g N/A
Sugar 0.42g N/A
Vitamin B6 0.195mg 0.191mg 0%
Saturated fat 0.063g 0.085g 0%
Monounsaturated fat 0.01g 0.052g 0%
Tryptophan 0.039mg 0.064mg 0%
Threonine 0.122mg 0.258mg 0%
Isoleucine 0.147mg 0.273mg 0%
Leucine 0.223mg 0.442mg 0%
Lysine 0.174mg 0.35mg 0%
Methionine 0.053mg 0.064mg 0%
Phenylalanine 0.129mg 0.31mg 0%
Valine 0.161mg 0.316mg 0%
Histidine 0.064mg 0.172mg 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
6% 13% 79%
Protein: 6.15 g
Fats: 0.7 g
Carbs: 13.05 g
Water: 79.15 g
Other: 0.95 g
Contains more WaterWater +15.5%
Contains more OtherOther +81.1%
Contains more ProteinProtein +115%
Contains more FatsFats +79.5%
Contains more CarbsCarbs +259.5%

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
16% 10% 75%
Saturated fat: Sat. Fat 0.085 g
Monounsaturated fat: Mono. Fat 0.052 g
Polyunsaturated fat: Poly. Fat 0.407 g
Contains less Sat. FatSaturated fat -25.9%
Contains more Mono. FatMonounsaturated fat +420%
Contains more Poly. FatPolyunsaturated fat +146.7%

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. Navy bean raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169139/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.