Spinach raw vs. Refried beans — In-Depth Nutrition Comparison
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Significant differences between spinach raw and refried beans
- Spinach raw has more vitamin K, vitamin A, folate, manganese, vitamin C, iron, vitamin E, and magnesium; however, refried beans are richer in selenium.
- Spinach raw covers your daily vitamin K needs 401% more than refried beans.
- Spinach raw contains less sodium.
Specific food types used in this comparison are Spinach, raw and Refried beans, canned, traditional style (includes USDA commodity).
Infographic
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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.
| Contains more MagnesiumMagnesium | +125.7% |
| Contains more CalciumCalcium | +241.4% |
| Contains more PotassiumPotassium | +74.9% |
| Contains more IronIron | +88.2% |
| Contains less SodiumSodium | -78.6% |
| Contains more ManganeseManganese | +210.4% |
| Contains more PhosphorusPhosphorus | +87.8% |
| Contains more SeleniumSelenium | +480% |
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.
| Contains more Vitamin CVitamin C | +368.3% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin EVitamin E | +2155.6% |
| Contains more Vitamin B2Vitamin B2 | +139.2% |
| Contains more Vitamin B3Vitamin B3 | +97.3% |
| Contains more Vitamin B6Vitamin B6 | +89.3% |
| Contains more Vitamin KVitamin K | +22895.2% |
| Contains more FolateFolate | +1663.6% |
| Contains more Vitamin B5Vitamin B5 | +190.8% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
2.86 g
Fats:
0.39 g
Carbs:
3.63 g
Water:
91.4 g
Other:
1.72 g
Protein:
4.98 g
Fats:
2.01 g
Carbs:
13.55 g
Water:
77.75 g
Other:
1.71 g
| Contains more WaterWater | +17.6% |
| Contains more ProteinProtein | +74.1% |
| Contains more FatsFats | +415.4% |
| Contains more CarbsCarbs | +273.3% |
~equal in
Other
~1.71g
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.063 g
Monounsaturated fat:
Mono. Fat
0.01 g
Polyunsaturated fat:
Poly. Fat
0.165 g
Saturated fat:
Sat. Fat
0.631 g
Monounsaturated fat:
Mono. Fat
0.601 g
Polyunsaturated fat:
Poly. Fat
0.543 g
| Contains less Sat. FatSaturated fat | -90% |
| Contains more Mono. FatMonounsaturated fat | +5910% |
| Contains more Poly. FatPolyunsaturated fat | +229.1% |
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
Starch:
0 g
Sucrose:
0.07 g
Glucose:
0.11 g
Fructose:
0.15 g
Lactose:
0 g
Maltose:
0 g
Galactose:
0.1 g
Starch:
7.43 g
Sucrose:
0.54 g
Glucose:
0 g
Fructose:
0 g
Lactose:
0 g
Maltose:
0 g
Galactose:
0 g
| Contains more GlucoseGlucose | +∞% |
| Contains more FructoseFructose | +∞% |
| Contains more GalactoseGalactose | +∞% |
| Contains more StarchStarch | +∞% |
| Contains more SucroseSucrose | +671.4% |
~equal in
Lactose
~0g
~equal in
Maltose
~0g
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in Saturated fat |
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| Lower in Glycemic Index |
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| Rich in vitamins |
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| Lower in price |
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| Lower in Cholesterol | Equal | ||
| Rich in minerals | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Vitamin K | 482.9µg | 2.1µg | 401% |
| Vitamin A | 469µg | 0µg | 52% |
| Folate | 194µg | 11µg | 46% |
| Manganese | 0.897mg | 0.289mg | 26% |
| Vitamin C | 28.1mg | 6mg | 25% |
| Histidine | 0.064mg | 153mg | 22% |
| Iron | 2.71mg | 1.44mg | 16% |
| Sodium | 79mg | 370mg | 13% |
| Vitamin E | 2.03mg | 0.09mg | 13% |
| Magnesium | 79mg | 35mg | 10% |
| Selenium | 1µg | 5.8µg | 9% |
| Vitamin B2 | 0.189mg | 0.079mg | 8% |
| Vitamin B6 | 0.195mg | 0.103mg | 7% |
| Calcium | 99mg | 29mg | 7% |
| Potassium | 558mg | 319mg | 7% |
| Fiber | 2.2g | 3.7g | 6% |
| Phosphorus | 49mg | 92mg | 6% |
| Protein | 2.86g | 4.98g | 4% |
| Starch | 7.43g | 3% | |
| Saturated fat | 0.063g | 0.631g | 3% |
| Carbs | 3.63g | 13.55g | 3% |
| Polyunsaturated fat | 0.165g | 0.543g | 3% |
| Calories | 23kcal | 90kcal | 3% |
| Vitamin B3 | 0.724mg | 0.367mg | 2% |
| Vitamin B5 | 0.065mg | 0.189mg | 2% |
| Fats | 0.39g | 2.01g | 2% |
| Monounsaturated fat | 0.01g | 0.601g | 1% |
| Net carbs | 1.43g | 9.85g | N/A |
| Sugar | 0.42g | 0.54g | N/A |
| Copper | 0.13mg | 0.129mg | 0% |
| Zinc | 0.53mg | 0.58mg | 0% |
| Vitamin B1 | 0.078mg | 0.076mg | 0% |
| Trans fat | 0g | 0.016g | N/A |
| Choline | 19.3mg | 21.2mg | 0% |
| Tryptophan | 0.039mg | 0.065mg | 0% |
| Threonine | 0.122mg | 0.231mg | 0% |
| Isoleucine | 0.147mg | 0.242mg | 0% |
| Leucine | 0.223mg | 0.438mg | 0% |
| Lysine | 0.174mg | 0.377mg | 0% |
| Methionine | 0.053mg | 0.083mg | 0% |
| Phenylalanine | 0.129mg | 0.297mg | 0% |
| Valine | 0.161mg | 0.287mg | 0% |
| Fructose | 0.15g | 0g | 0% |
| Omega-3 - ALA | 0.169g | N/A | |
| Omega-3 - Eicosatrienoic acid | 0.001g | N/A | |
| Omega-6 - Eicosadienoic acid | 0.008g | N/A | |
| Omega-6 - Linoleic acid | 0.36g | N/A |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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%
10%
Minerals Daily Need Coverage Score
45%
33%
Comparison summary
Which food is lower in Sugar?
Spinach raw is lower in Sugar (difference - 0.12g)
Which food contains less Sodium?
Spinach raw contains less Sodium (difference - 291mg)
Which food is lower in Saturated fat?
Spinach raw is lower in Saturated fat (difference - 0.568g)
Which food is lower in glycemic index?
Spinach raw is lower in glycemic index (difference - 6)
Which food is richer in vitamins?
Spinach raw is relatively richer in vitamins
Which food is cheaper?
Refried beans is cheaper (difference - $0.2)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
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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.