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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

Spinach raw vs Refried 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 25% 8.7% 28% 54% 43% 16% 39% 48% 38% 32%
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%
~equal in Copper ~0.129mg
~equal in Zinc ~0.58mg

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 20% 0% 1.8% 0% 19% 18% 6.9% 11% 24% 0% 5.3% 8.3% 12%
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%
~equal in Vitamin D ~0µg
~equal in Vitamin B1 ~0.076mg
~equal in Vitamin B12 ~0µg
~equal in Choline ~21.2mg

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
5% 2% 14% 78% 2%
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
26% 4% 69%
Saturated fat: Sat. Fat 0.063 g
Monounsaturated fat: Mono. Fat 0.01 g
Polyunsaturated fat: Poly. Fat 0.165 g
36% 34% 31%
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
16% 26% 35% 23%
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
93% 7%
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.
Spinach raw Refried beans
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated fat ok
Lower in Glycemic Index ok
Rich in vitamins ok
Lower in price ok
Lower in Cholesterol Equal
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Spinach raw Refried beans 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?

ok
ok
is better in case of low diet
Spinach raw Refried beans
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
10%
Refried beans
Minerals Daily Need Coverage Score
45%
Spinach raw
33%
Refried beans

Comparison summary

Which food is lower in Sugar?
Spinach raw
Spinach raw is lower in Sugar (difference - 0.12g)
Which food contains less Sodium?
Spinach raw
Spinach raw contains less Sodium (difference - 291mg)
Which food is lower in Saturated fat?
Spinach raw
Spinach raw is lower in Saturated fat (difference - 0.568g)
Which food is lower in glycemic index?
Spinach raw
Spinach raw is lower in glycemic index (difference - 6)
Which food is richer in vitamins?
Spinach raw
Spinach raw is relatively richer in vitamins
Which food is cheaper?
Refried beans
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?
?
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. Refried beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172438/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.