Spinach raw vs. Soup beans — In-Depth Nutrition Comparison
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The main differences between spinach raw and soup beans
- Spinach raw is richer in vitamin A, folate, vitamin C, manganese, iron, magnesium, potassium, and vitamin B6, yet soup beans are richer in selenium.
- Daily need coverage for vitamin A for spinach raw is 155% higher.
- Spinach raw contains 16 times more folate than soup beans. Spinach raw contains 194µg of folate, while soup beans contain 12µg.
- Spinach raw contains less sodium.
- Spinach raw has a lower glycemic index than soup beans.
Food types used in this article are Spinach, raw and Soup, bean with ham, canned, chunky, ready-to-serve.
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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 | +315.8% |
| Contains more CalciumCalcium | +209.4% |
| Contains more PotassiumPotassium | +218.9% |
| Contains more IronIron | +103.8% |
| Contains more ZincZinc | +20.5% |
| Contains less SodiumSodium | -80.3% |
| Contains more ManganeseManganese | +209.3% |
| Contains more CopperCopper | +23.1% |
| Contains more PhosphorusPhosphorus | +20.4% |
| Contains more SeleniumSelenium | +590% |
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 | +1461.1% |
| Contains more Vitamin AVitamin A | +479% |
| Contains more Vitamin EVitamin E | +∞% |
| Contains more Vitamin B1Vitamin B1 | +30% |
| Contains more Vitamin B2Vitamin B2 | +215% |
| Contains more Vitamin B5Vitamin B5 | +62.5% |
| Contains more Vitamin B6Vitamin B6 | +290% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more FolateFolate | +1516.7% |
| Contains more CholineCholine | +∞% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin K | 482.9µg | 402% | |
| Folate | 194µg | 12µg | 46% |
| Vitamin A | 469µg | 81µg | 43% |
| Vitamin C | 28.1mg | 1.8mg | 29% |
| Manganese | 0.897mg | 0.29mg | 26% |
| Iron | 2.71mg | 1.33mg | 17% |
| Sodium | 79mg | 400mg | 14% |
| Magnesium | 79mg | 19mg | 14% |
| Vitamin E | 2.03mg | 14% | |
| Selenium | 1µg | 6.9µg | 11% |
| Potassium | 558mg | 175mg | 11% |
| Vitamin B6 | 0.195mg | 0.05mg | 11% |
| Vitamin B2 | 0.189mg | 0.06mg | 10% |
| Fiber | 2.2g | 4.6g | 10% |
| Calcium | 99mg | 32mg | 7% |
| Saturated fat | 0.063g | 1.37g | 6% |
| Protein | 2.86g | 5.19g | 5% |
| Fats | 0.39g | 3.5g | 5% |
| Choline | 19.3mg | 4% | |
| Monounsaturated fat | 0.01g | 1.58g | 4% |
| Calories | 23kcal | 95kcal | 4% |
| Copper | 0.13mg | 0.16mg | 3% |
| Cholesterol | 0mg | 9mg | 3% |
| Carbs | 3.63g | 11.16g | 3% |
| Polyunsaturated fat | 0.165g | 0.39g | 2% |
| Vitamin B1 | 0.078mg | 0.06mg | 2% |
| Vitamin B12 | 0µg | 0.03µg | 1% |
| Vitamin B5 | 0.065mg | 0.04mg | 1% |
| Phosphorus | 49mg | 59mg | 1% |
| Zinc | 0.53mg | 0.44mg | 1% |
| Net carbs | 1.43g | 6.56g | N/A |
| Sugar | 0.42g | N/A | |
| Vitamin B3 | 0.724mg | 0.7mg | 0% |
| Tryptophan | 0.039mg | 0% | |
| Threonine | 0.122mg | 0% | |
| Isoleucine | 0.147mg | 0% | |
| Leucine | 0.223mg | 0% | |
| Lysine | 0.174mg | 0% | |
| Methionine | 0.053mg | 0% | |
| Phenylalanine | 0.129mg | 0% | |
| Valine | 0.161mg | 0% | |
| Histidine | 0.064mg | 0% | |
| Fructose | 0.15g | 0% |
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:
5.19 g
Fats:
3.5 g
Carbs:
11.16 g
Water:
78.63 g
Other:
1.52 g
| Contains more WaterWater | +16.2% |
| Contains more OtherOther | +13.2% |
| Contains more ProteinProtein | +81.5% |
| Contains more FatsFats | +797.4% |
| Contains more CarbsCarbs | +207.4% |
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
1.37 g
Monounsaturated fat:
Mono. Fat
1.58 g
Polyunsaturated fat:
Poly. Fat
0.39 g
| Contains less Sat. FatSaturated fat | -95.4% |
| Contains more Mono. FatMonounsaturated fat | +15700% |
| Contains more Poly. FatPolyunsaturated fat | +136.4% |