Beans vs Spinach
Nutrition comparison per 100 g serving
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Spinach wins in 19 out of 29 nutrient categories
Beans: 7
vs
Spinach: 19
(3 ties)
Overview
Vitamins
| Vitamin | Beans | Spinach | Winner |
|---|---|---|---|
| Choline, total | 0 MG | 19.3 MG | |
| Folate, total | 59 UG | 194 UG | |
| Niacin | 2.9 MG | 0.7 MG | |
| Pantothenic acid | 0.4 MG | 0.1 MG | |
| Riboflavin | 0.3 MG | 0.2 MG | |
| Thiamin | 0.4 MG | 0.1 MG | |
| Vitamin A, RAE | 0 UG | 469 UG | |
| Vitamin B-12 | 0 UG | 0 UG | Tie |
| Vitamin B-6 | 0.1 MG | 0.2 MG | |
| Vitamin C, total ascorbic acid | 38.7 MG | 28.1 MG | |
| Vitamin D (D2 + D3) | 0 UG | 0 UG | Tie |
| Vitamin E (alpha-tocopherol) | 0 MG | 2.0 MG | |
| Vitamin K (phylloquinone) | 0 UG | 482.9 UG |
Minerals
| Mineral | Beans | Spinach | Winner |
|---|---|---|---|
| Calcium, Ca | 17 MG | 99 MG | |
| Copper, Cu | 0.2 MG | 0.1 MG | |
| Iron, Fe | 0.8 MG | 2.7 MG | |
| Magnesium, Mg | 21 MG | 79 MG | |
| Manganese, Mn | 0.2 MG | 0.9 MG | |
| Phosphorus, P | 37 MG | 49 MG | |
| Potassium, K | 187 MG | 558 MG | |
| Selenium, Se | 0.6 UG | 1 UG | |
| Sodium, Na | 6 MG | 79 MG | |
| Zinc, Zn | 0.4 MG | 0.5 MG |