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  6. Spinach vs. Green bean raw

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

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Significant differences between spinach and green bean raw

  • The amount of vitamin K, vitamin A, iron, manganese, folate, magnesium, copper, vitamin E, vitamin B2, and calcium in spinach is higher than in green bean raw.
  • Spinach covers your daily vitamin K needs 375% more than green bean raw.
  • Green bean raw has 15 times less vitamin A than spinach. Spinach has 10481 IU of vitamin A, while green bean raw has 690 IU.
  • Spinach has a higher glycemic index. The glycemic index of spinach is 32, while the glycemic index of green bean raw is 20.

Specific food types used in this comparison are Spinach, cooked, boiled, drained, without salt and Beans, snap, green, raw.

Infographic

Spinach vs Green bean 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 62% 41% 41% 134% 58% 21% 24% 9.1% 122% 8.2%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 18% 11% 19% 39% 23% 6.5% 16% 0.78% 28% 3.3%
Contains more MagnesiumMagnesium +248%
Contains more CalciumCalcium +267.6%
Contains more PotassiumPotassium +120.9%
Contains more IronIron +246.6%
Contains more CopperCopper +152.2%
Contains more ZincZinc +216.7%
Contains more PhosphorusPhosphorus +47.4%
Contains more ManganeseManganese +332.9%
Contains more SeleniumSelenium +150%
Contains less SodiumSodium -91.4%

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 D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 33% 0% 175% 42% 24% 54% 9.2% 8.7% 56% 0% 1234% 110%
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 41% 0% 12% 8.2% 21% 24% 14% 14% 33% 0% 108% 25%
Contains more Vitamin AVitamin A +1397.1%
Contains more Vitamin EVitamin E +407.3%
Contains more Vitamin B1Vitamin B1 +15.9%
Contains more Vitamin B2Vitamin B2 +126.9%
Contains more Vitamin B6Vitamin B6 +71.6%
Contains more Vitamin KVitamin K +1047.9%
Contains more FolateFolate +342.4%
Contains more Vitamin CVitamin C +24.5%
Contains more Vitamin B3Vitamin B3 +49.8%
Contains more Vitamin B5Vitamin B5 +55.2%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Spinach Green bean raw DV% diff.
Vitamin K 493.6µg 43µg 376%
Vitamin A 524µg 35µg 54%
Iron 3.57mg 1.03mg 32%
Manganese 0.935mg 0.216mg 31%
Folate 146µg 33µg 28%
Magnesium 87mg 25mg 15%
Copper 0.174mg 0.069mg 12%
Vitamin E 2.08mg 0.41mg 11%
Calcium 136mg 37mg 10%
Vitamin B2 0.236mg 0.104mg 10%
Potassium 466mg 211mg 8%
Vitamin B6 0.242mg 0.141mg 8%
Zinc 0.76mg 0.24mg 5%
Vitamin C 9.8mg 12.2mg 3%
Phosphorus 56mg 38mg 3%
Sodium 70mg 6mg 3%
Protein 2.97g 1.83g 2%
Selenium 1.5µg 0.6µg 2%
Vitamin B3 0.49mg 0.734mg 2%
Vitamin B5 0.145mg 0.225mg 2%
Fructose 1.39g 2%
Carbs 3.75g 6.97g 1%
Fiber 2.4g 2.7g 1%
Vitamin B1 0.095mg 0.082mg 1%
Choline 19.7mg 15.3mg 1%
Calories 23kcal 31kcal 0%
Protein per 100 calories 13g 5.9g N/A
Calories per 10 g protein 77kcal 169kcal N/A
Weight per 100 calories 435g 323g N/A
Fats 0.26g 0.22g 0%
Net carbs 1.35g 4.27g N/A
Sugar 0.43g 3.26g N/A
Starch 0.88g 0%
Saturated fat 0.043g 0.05g 0%
Monounsaturated fat 0.006g 0.01g 0%
Polyunsaturated fat 0.109g 0.113g 0%
Tryptophan 0.04mg 0.019mg 0%
Threonine 0.127mg 0.079mg 0%
Isoleucine 0.152mg 0.066mg 0%
Leucine 0.231mg 0.112mg 0%
Lysine 0.182mg 0.088mg 0%
Methionine 0.055mg 0.022mg 0%
Phenylalanine 0.134mg 0.067mg 0%
Valine 0.168mg 0.09mg 0%
Histidine 0.066mg 0.034mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
3% 4% 91% 2%
Protein: 2.97 g
Fats: 0.26 g
Carbs: 3.75 g
Water: 91.21 g
Other: 1.81 g
2% 7% 90%
Protein: 1.83 g
Fats: 0.22 g
Carbs: 6.97 g
Water: 90.32 g
Other: 0.66 g
Contains more ProteinProtein +62.3%
Contains more FatsFats +18.2%
Contains more OtherOther +174.2%
Contains more CarbsCarbs +85.9%
~equal in Water ~90.32g

Fat Type Comparison

Fat type breakdown side-by-side comparison
27% 4% 69%
Saturated fat: Sat. Fat 0.043 g
Monounsaturated fat: Mono. Fat 0.006 g
Polyunsaturated fat: Poly. Fat 0.109 g
29% 6% 65%
Saturated fat: Sat. Fat 0.05 g
Monounsaturated fat: Mono. Fat 0.01 g
Polyunsaturated fat: Poly. Fat 0.113 g
Contains less Sat. FatSaturated fat -14%
Contains more Mono. FatMonounsaturated fat +66.7%
~equal in Polyunsaturated fat ~0.113g

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 - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168463/nutrients
  2. Green bean raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169961/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.