Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up
  1. Home
  2. Foods
  3. Greens
  4. Spinach raw
  5. Compare
  6. Spinach raw vs. Soybean raw

Spinach raw vs. Soybean raw — In-Depth Nutrition Comparison

Compare

A recap on the differences between spinach raw and soybean raw

  • Spinach raw is higher in vitamin K and vitamin A, yet soybean raw is higher in copper, iron, phosphorus, manganese, vitamin B1, vitamin B2, magnesium, and folate.
  • Spinach raw covers your daily vitamin K needs 363% more than soybean raw.
  • Spinach raw contains 426 times more vitamin A than soybean raw. While spinach raw contains 9377IU of vitamin A, soybean raw contains only 22IU.
  • The glycemic index of soybean raw is lower.

Food varieties used in this article are Spinach, raw and Soybeans, mature seeds, raw.

Infographic

Spinach raw vs Soybean raw 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 200% 83% 159% 589% 553% 133% 302% 0.26% 328% 97%
Contains more MagnesiumMagnesium +254.4%
Contains more CalciumCalcium +179.8%
Contains more PotassiumPotassium +222%
Contains more IronIron +479.3%
Contains more CopperCopper +1175.4%
Contains more ZincZinc +822.6%
Contains more PhosphorusPhosphorus +1336.7%
Contains less SodiumSodium -97.5%
Contains more ManganeseManganese +180.6%
Contains more SeleniumSelenium +1680%

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% 0.33% 17% 0% 219% 201% 30% 48% 87% 0% 118% 281% 63%
Contains more Vitamin CVitamin C +368.3%
Contains more Vitamin AVitamin A +46800%
Contains more Vitamin EVitamin E +138.8%
Contains more Vitamin KVitamin K +927.4%
Contains more Vitamin B1Vitamin B1 +1020.5%
Contains more Vitamin B2Vitamin B2 +360.3%
Contains more Vitamin B3Vitamin B3 +124.2%
Contains more Vitamin B5Vitamin B5 +1120%
Contains more Vitamin B6Vitamin B6 +93.3%
Contains more FolateFolate +93.3%
Contains more CholineCholine +500.5%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Spinach raw Soybean raw DV% diff.
Vitamin K 482.9µg 47µg 363%
Copper 0.13mg 1.658mg 170%
Iron 2.71mg 15.7mg 162%
Phosphorus 49mg 704mg 94%
Polyunsaturated fat 0.165g 11.255g 74%
Manganese 0.897mg 2.517mg 70%
Protein 2.86g 36.49g 67%
Vitamin B1 0.078mg 0.874mg 66%
Vitamin A 469µg 1µg 52%
Vitamin B2 0.189mg 0.87mg 52%
Magnesium 79mg 280mg 48%
Folate 194µg 375µg 45%
Zinc 0.53mg 4.89mg 40%
Potassium 558mg 1797mg 36%
Selenium 1µg 17.8µg 31%
Fats 0.39g 19.94g 30%
Fiber 2.2g 9.3g 28%
Vitamin C 28.1mg 6mg 25%
Calories 23kcal 446kcal 21%
Choline 19.3mg 115.9mg 18%
Calcium 99mg 277mg 18%
Vitamin B5 0.065mg 0.793mg 15%
Vitamin B6 0.195mg 0.377mg 14%
Saturated fat 0.063g 2.884g 13%
Monounsaturated fat 0.01g 4.404g 11%
Carbs 3.63g 30.16g 9%
Vitamin E 2.03mg 0.85mg 8%
Vitamin B3 0.724mg 1.623mg 6%
Sodium 79mg 2mg 3%
Net carbs 1.43g 20.86g N/A
Sugar 0.42g 7.33g N/A
Tryptophan 0.039mg 0.591mg 0%
Threonine 0.122mg 1.766mg 0%
Isoleucine 0.147mg 1.971mg 0%
Leucine 0.223mg 3.309mg 0%
Lysine 0.174mg 2.706mg 0%
Methionine 0.053mg 0.547mg 0%
Phenylalanine 0.129mg 2.122mg 0%
Valine 0.161mg 2.029mg 0%
Histidine 0.064mg 1.097mg 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
36% 20% 30% 9% 5%
Protein: 36.49 g
Fats: 19.94 g
Carbs: 30.16 g
Water: 8.54 g
Other: 4.87 g
Contains more WaterWater +970.3%
Contains more ProteinProtein +1175.9%
Contains more FatsFats +5012.8%
Contains more CarbsCarbs +730.9%
Contains more OtherOther +183.1%

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
16% 24% 61%
Saturated fat: Sat. Fat 2.884 g
Monounsaturated fat: Mono. Fat 4.404 g
Polyunsaturated fat: Poly. Fat 11.255 g
Contains less Sat. FatSaturated fat -97.8%
Contains more Mono. FatMonounsaturated fat +43940%
Contains more Poly. FatPolyunsaturated fat +6721.2%

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. Soybean raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174270/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.