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  6. Spinach raw vs. Green beans

Spinach raw vs. Green beans — In-Depth Nutrition Comparison

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Significant differences between spinach raw and green beans

  • The amount of vitamin K, vitamin A, folate, manganese, iron, vitamin C, magnesium, potassium, vitamin B6, and vitamin E in spinach raw is higher than in green beans.
  • Spinach raw covers your daily vitamin K needs 363% more than green beans.
  • Green beans have 15 times less vitamin A than spinach raw. Spinach raw has 9377IU of vitamin A, while green beans have 633IU.
  • Spinach raw has a higher glycemic index. The glycemic index of spinach raw is 32, while the glycemic index of green beans is 20.

Specific food types used in this comparison are Spinach, raw and Beans, snap, green, cooked, boiled, drained, without salt.

Infographic

Spinach raw vs Green beans 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 13% 13% 13% 24% 19% 6.8% 12% 0.13% 37% 1.1%
Contains more MagnesiumMagnesium +338.9%
Contains more CalciumCalcium +125%
Contains more PotassiumPotassium +282.2%
Contains more IronIron +316.9%
Contains more CopperCopper +128.1%
Contains more ZincZinc +112%
Contains more PhosphorusPhosphorus +69%
Contains more ManganeseManganese +214.7%
Contains more SeleniumSelenium +400%
Contains less SodiumSodium -98.7%

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 32% 11% 9.2% 0% 19% 22% 12% 4.4% 13% 0% 120% 25% 9.2%
Contains more Vitamin CVitamin C +189.7%
Contains more Vitamin AVitamin A +1365.6%
Contains more Vitamin EVitamin E +341.3%
Contains more Vitamin B2Vitamin B2 +94.8%
Contains more Vitamin B3Vitamin B3 +17.9%
Contains more Vitamin B6Vitamin B6 +248.2%
Contains more Vitamin KVitamin K +908.1%
Contains more FolateFolate +487.9%
Contains more CholineCholine +14.2%
Contains more Vitamin B5Vitamin B5 +13.8%
~equal in Vitamin D ~0µg
~equal in Vitamin B1 ~0.074mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Spinach raw Green beans DV% diff.
Vitamin K 482.9µg 47.9µg 363%
Vitamin A 469µg 32µg 49%
Folate 194µg 33µg 40%
Manganese 0.897mg 0.285mg 27%
Iron 2.71mg 0.65mg 26%
Vitamin C 28.1mg 9.7mg 20%
Magnesium 79mg 18mg 15%
Potassium 558mg 146mg 12%
Vitamin B6 0.195mg 0.056mg 11%
Vitamin E 2.03mg 0.46mg 10%
Copper 0.13mg 0.057mg 8%
Vitamin B2 0.189mg 0.097mg 7%
Calcium 99mg 44mg 6%
Fiber 2.2g 3.2g 4%
Zinc 0.53mg 0.25mg 3%
Phosphorus 49mg 29mg 3%
Sodium 79mg 1mg 3%
Protein 2.86g 1.89g 2%
Carbs 3.63g 7.88g 1%
Selenium 1µg 0.2µg 1%
Vitamin B3 0.724mg 0.614mg 1%
Calories 23kcal 35kcal 1%
Fats 0.39g 0.28g 0%
Net carbs 1.43g 4.68g N/A
Sugar 0.42g 3.63g N/A
Vitamin B1 0.078mg 0.074mg 0%
Vitamin B5 0.065mg 0.074mg 0%
Choline 19.3mg 16.9mg 0%
Saturated fat 0.063g 0.064g 0%
Monounsaturated fat 0.01g 0.011g 0%
Polyunsaturated fat 0.165g 0.145g 0%
Tryptophan 0.039mg 0.02mg 0%
Threonine 0.122mg 0.082mg 0%
Isoleucine 0.147mg 0.069mg 0%
Leucine 0.223mg 0.116mg 0%
Lysine 0.174mg 0.091mg 0%
Methionine 0.053mg 0.023mg 0%
Phenylalanine 0.129mg 0.069mg 0%
Valine 0.161mg 0.093mg 0%
Histidine 0.064mg 0.035mg 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
2% 8% 89%
Protein: 1.89 g
Fats: 0.28 g
Carbs: 7.88 g
Water: 89.22 g
Other: 0.73 g
Contains more ProteinProtein +51.3%
Contains more FatsFats +39.3%
Contains more OtherOther +135.6%
Contains more CarbsCarbs +117.1%
~equal in Water ~89.22g

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
29% 5% 66%
Saturated fat: Sat. Fat 0.064 g
Monounsaturated fat: Mono. Fat 0.011 g
Polyunsaturated fat: Poly. Fat 0.145 g
Contains more Poly. FatPolyunsaturated fat +13.8%
~equal in Saturated fat ~0.064g
~equal in Monounsaturated fat ~0.011g

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. Green beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169141/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.