White Beans vs. Spinach
Nutrition comparison of White Beans and Spinach
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
white beans
versus
spinach
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in white beans and spinach:
- Both spinach and white beans are high in calcium, dietary fiber, iron and potassium.
- Spinach has 4.8 times less carbohydrates than white bean.
- Spinach has more riboflavin, niacin, Vitamin B6 and folate, however, white bean contains more pantothenic acid.
- Spinach is an excellent source of Vitamin A, Vitamin C and Vitamin K.
USDA sources for nutritional information: White Beans (Beans, white, mature seeds, canned) and Spinach (Spinach, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
White bean is high in calories and spinach has 80% less calories than white bean - spinach has 23 calories per 100 grams and white bean has 114 calories.
For macronutrient ratios, white beans is lighter in protein, much heavier in carbs and lighter in fat compared to spinach per calorie. White beans has a macronutrient ratio of 25:73:2 and for spinach, 39:49:12 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| White Beans | Spinach | |
|---|---|---|
| Protein | 25% | 39% |
| Carbohydrates | 73% | 49% |
| Fat | 2% | 12% |
| Alcohol | ~ | ~ |
carbohydrates
Spinach has 4.8 times less carbohydrates than white bean - spinach has 3.6g of total carbs per 100 grams and white bean has 21.2g of carbohydrates.
dietary fiber
Both spinach and white beans are high in dietary fiber. White bean has 118% more dietary fiber than spinach - spinach has 2.2g of dietary fiber per 100 grams and white bean has 4.8g of dietary fiber.
sugar
Spinach and white beans contain similar amounts of sugar - spinach has 0.42g of sugar per 100 grams and white bean has 0.29g of sugar.
Protein
protein
White bean has 154% more protein than spinach - spinach has 2.9g of protein per 100 grams and white bean has 7.3g of protein.
Fat
saturated fat
Both spinach and white beans are low in saturated fat - spinach has 0.06g of saturated fat per 100 grams and white bean has 0.07g of saturated fat.
Vitamins
Vitamin C
Spinach is an excellent source of Vitamin C and it has more Vitamin C than white bean - spinach has 28.1mg of Vitamin C per 100 grams and white bean does not contain significant amounts.
Vitamin A
Spinach is an excellent source of Vitamin A and it has more Vitamin A than white bean - spinach has 469ug of Vitamin A per 100 grams and white bean does not contain significant amounts.
Vitamin E
Spinach and white beans contain similar amounts of Vitamin E - spinach has 2mg of Vitamin E per 100 grams and white bean has 0.79mg of Vitamin E.
Vitamin K
Spinach is an excellent source of Vitamin K and it has 165 times more Vitamin K than white bean - spinach has 482.9ug of Vitamin K per 100 grams and white bean has 2.9ug of Vitamin K.
The B Vitamins
Spinach has more riboflavin, niacin, Vitamin B6 and folate, however, white bean contains more pantothenic acid. Both white beans and spinach contain significant amounts of thiamin.
| White Beans | Spinach | |
|---|---|---|
| Thiamin | 0.096 MG | 0.078 MG |
| Riboflavin | 0.037 MG | 0.189 MG |
| Niacin | 0.113 MG | 0.724 MG |
| Pantothenic acid | 0.185 MG | 0.065 MG |
| Vitamin B6 | 0.075 MG | 0.195 MG |
| Folate | 65 UG | 194 UG |
Minerals
calcium
Both spinach and white beans are high in calcium. Spinach has 36% more calcium than white bean - spinach has 99mg of calcium per 100 grams and white bean has 73mg of calcium.
iron
Both spinach and white beans are high in iron. Spinach is very similar to spinach for iron - spinach has 2.7mg of iron per 100 grams and white bean has 3mg of iron.
potassium
Both spinach and white beans are high in potassium. Spinach has 23% more potassium than white bean - spinach has 558mg of potassium per 100 grams and white bean has 454mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, spinach has more alpha linoleic acid (ALA) than white bean per 100 grams.
| White Beans | Spinach | |
|---|---|---|
| alpha linoleic acid | 0.056 G | 0.138 G |
| Total | 0.056 G | 0.138 G |
omega 6s
Comparing omega-6 fatty acids, white bean has more linoleic acid than spinach per 100 grams.
| White Beans | Spinach | |
|---|---|---|
| linoleic acid | 0.067 G | 0.026 G |
| Total | 0.067 G | 0.026 G |
Customize your serving size
The comparison below is by weight, but sometimes 100g isn't that intuitive of a measurement for food. View a custom portion comparison (e.g. cups, oz, package).
You can try adding or subtracting the amount of either White Beans or Spinach .
Note: The specific food items compared are: White Beans (Beans, white, mature seeds, canned) and Spinach (Spinach, raw) .
White Beans g
()
|
Daily Values (%) |
Spinach g
()
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|---|---|---|---|---|---|---|---|
| KCAL % |
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5% | calories | 5% |
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KCAL % | |
| G % |
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5% | carbohydrates | 5% |
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G % | |
| G % |
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5% | dietary fiber | 5% |
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G % | |
| G | 5% | sugar | 5% | G | |||
| G % |
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5% | total fat | 5% |
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G % | |
| G % |
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5% | saturated fat | 5% |
|
G % | |
| G | 5% | monounsaturated fat | 5% | G | |||
| G | 5% | polyunsaturated fat | 5% | G | |||
| G | 5% | trans fat | 5% | G | |||
| MG | 5% | cholesterol | 5% | MG | |||
| MG % |
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5% | sodium | 5% |
|
MG % | |
| 5% | Vitamins and Minerals | 5% | |||||
| UG % |
|
5% | Vitamin A | 5% |
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UG % | |
| MG % |
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5% | Vitamin C | 5% |
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MG % | |
| IU % |
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5% | Vitamin D | 5% |
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IU % | |
| MG % |
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5% | calcium | 5% |
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MG % | |
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5% | iron | 5% |
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5% | magnesium | 5% |
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5% | potassium | 5% |
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MG % | |
| MG % |
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5% | thiamin (Vit B1) | 5% |
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MG % | |
| MG % |
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5% | riboflavin (Vit B2) | 5% |
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MG % | |
| MG % |
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5% | niacin (Vit B3) | 5% |
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MG % | |
| MG % |
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5% | Vitamin B6 | 5% |
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| MG % |
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5% | pantothenic acid (Vit B5) | 5% |
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| UG % |
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5% | folate (Vit B9) | 5% |
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5% | Vitamin B12 | 5% |
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UG % | |
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5% | Vitamin E | 5% |
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MG % | |
| UG % |
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5% | Vitamin K | 5% |
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| G % |
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5% | protein | 5% |
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G % | |
| UG % |
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5% | biotin (Vit B7) | 5% |
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5% | choline | 5% |
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MG % | |
| MG % |
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5% | chlorine | 5% |
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5% | chromium | 5% |
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UG % | |
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5% | copper | 5% |
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MG % | |
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5% | fluoride | 5% |
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5% | iodine | 5% |
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5% | manganese | 5% |
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5% | molybdenum | 5% |
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5% | phosphorus | 5% |
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5% | selenium | 5% |
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5% | zinc | 5% |
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MG % | |
| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | G | |||
FAQ
Does spinach or white beans contain more calories in 100 grams?White bean is high in calories and spinach has 80% less calories than white bean - spinach has 23 calories in 100g and white bean has 114 calories.
Is spinach or white beans better for protein?
White bean has 150% more protein than spinach - spinach has 2.9g of protein per 100 grams and white bean has 7.3g of protein.
Does spinach or white beans have more carbohydrates?
By weight, spinach has 4.8 times fewer carbohydrates than white bean - spinach has 3.6g of carbs for 100g and white bean has 21.2g of carbohydrates.
Does spinach or white beans contain more calcium?
Both spinach and white beans are high in calcium. Spinach has 40% more calcium than white bean - spinach has 99mg of calcium in 100 grams and white bean has 73mg of calcium.
Does spinach or white beans contain more iron?
Both spinach and white beans are high in iron. Spinach is very similar to spinach for iron - spinach has 2.7mg of iron in 100 grams and white bean has 3mg of iron.
Does spinach or white beans contain more potassium?
Both spinach and white beans are high in potassium. Spinach has 20% more potassium than white bean - spinach has 558mg of potassium in 100 grams and white bean has 454mg of potassium.