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  6. Spinach raw vs. Mung bean

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

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What are the differences between spinach raw and mung beans?

  • Spinach raw is higher in vitamin K and vitamin A, yet mung beans are higher in folate, copper, fiber, iron, phosphorus, vitamin B1, vitamin B5, and magnesium.
  • Spinach raw's daily need coverage for vitamin K is 395% more.
  • Spinach raw has 82 times more vitamin A than mung beans. While spinach raw has 9377IU of vitamin A, mung beans have only 114IU.

We used Spinach, raw and Mung beans, mature seeds, raw types in this article.

Infographic

Spinach raw vs Mung bean 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 135% 40% 110% 253% 314% 73% 157% 2% 135% 45%
Contains more MagnesiumMagnesium +139.2%
Contains more CalciumCalcium +33.3%
Contains more PotassiumPotassium +123.3%
Contains more IronIron +148.7%
Contains more CopperCopper +623.8%
Contains more ZincZinc +405.7%
Contains more PhosphorusPhosphorus +649%
Contains less SodiumSodium -81%
Contains more ManganeseManganese +15.4%
Contains more SeleniumSelenium +720%

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 16% 2% 10% 0% 155% 54% 42% 115% 88% 0% 23% 469% 53%
Contains more Vitamin CVitamin C +485.4%
Contains more Vitamin AVitamin A +7716.7%
Contains more Vitamin EVitamin E +298%
Contains more Vitamin KVitamin K +5265.6%
Contains more Vitamin B1Vitamin B1 +696.2%
Contains more Vitamin B2Vitamin B2 +23.3%
Contains more Vitamin B3Vitamin B3 +210.9%
Contains more Vitamin B5Vitamin B5 +2838.5%
Contains more Vitamin B6Vitamin B6 +95.9%
Contains more FolateFolate +222.2%
Contains more CholineCholine +407.3%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Spinach raw Mung bean DV% diff.
Vitamin K 482.9µg 9µg 395%
Folate 194µg 625µg 108%
Copper 0.13mg 0.941mg 90%
Fiber 2.2g 16.3g 56%
Vitamin A 469µg 6µg 51%
Iron 2.71mg 6.74mg 50%
Vitamin B1 0.078mg 0.621mg 45%
Phosphorus 49mg 367mg 45%
Protein 2.86g 23.86g 42%
Vitamin B5 0.065mg 1.91mg 37%
Vitamin C 28.1mg 4.8mg 26%
Magnesium 79mg 189mg 26%
Carbs 3.63g 62.62g 20%
Potassium 558mg 1246mg 20%
Zinc 0.53mg 2.68mg 20%
Calories 23kcal 347kcal 16%
Vitamin B6 0.195mg 0.382mg 14%
Choline 19.3mg 97.9mg 14%
Selenium 1µg 8.2µg 13%
Vitamin B3 0.724mg 2.251mg 10%
Vitamin E 2.03mg 0.51mg 10%
Manganese 0.897mg 1.035mg 6%
Sodium 79mg 15mg 3%
Vitamin B2 0.189mg 0.233mg 3%
Calcium 99mg 132mg 3%
Polyunsaturated fat 0.165g 0.384g 1%
Saturated fat 0.063g 0.348g 1%
Fats 0.39g 1.15g 1%
Net carbs 1.43g 46.32g N/A
Sugar 0.42g 6.6g N/A
Monounsaturated fat 0.01g 0.161g 0%
Tryptophan 0.039mg 0.26mg 0%
Threonine 0.122mg 0.782mg 0%
Isoleucine 0.147mg 1.008mg 0%
Leucine 0.223mg 1.847mg 0%
Lysine 0.174mg 1.664mg 0%
Methionine 0.053mg 0.286mg 0%
Phenylalanine 0.129mg 1.443mg 0%
Valine 0.161mg 1.237mg 0%
Histidine 0.064mg 0.695mg 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
24% 63% 9% 3%
Protein: 23.86 g
Fats: 1.15 g
Carbs: 62.62 g
Water: 9.05 g
Other: 3.32 g
Contains more WaterWater +909.9%
Contains more ProteinProtein +734.3%
Contains more FatsFats +194.9%
Contains more CarbsCarbs +1625.1%
Contains more OtherOther +93%

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
39% 18% 43%
Saturated fat: Sat. Fat 0.348 g
Monounsaturated fat: Mono. Fat 0.161 g
Polyunsaturated fat: Poly. Fat 0.384 g
Contains less Sat. FatSaturated fat -81.9%
Contains more Mono. FatMonounsaturated fat +1510%
Contains more Poly. FatPolyunsaturated fat +132.7%

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. Mung bean - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174256/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.