Side-by-Side Comparison

Black Beans (Cooked) vs Spinach (Raw)

Factual nutritional comparison based on verified food composition records.

Compare other foods

Food A

Food B

Clean cooked glistening black beans in a dark stone bowl

legumes

Black Beans (Cooked)

132Calories

8.9Protein

8.7Fiber

0.0Vit C

View Details

Crisp fresh dark green spinach leaves arranged on clean studio surface

vegetables

Spinach (Raw)

23Calories

2.9Protein

2.2Fiber

28.1Vit C

View Details

Highlights

Nutritional Takeaways

Based on standard 100g edible portion comparison

Lower Calories

-83%

Spinach (Raw)

Spinach (Raw) has fewer calories (energy) (23 kcal vs 132 kcal, 109 kcal less).

Higher Protein

+210%

Black Beans (Cooked)

Black Beans (Cooked) provides 8.9 g vs 2.9 g in Spinach (Raw) (+6.0 g, +210%).

Higher Dietary Fiber

+295%

Black Beans (Cooked)

Black Beans (Cooked) provides 8.7 g vs 2.2 g in Spinach (Raw) (+6.5 g, +295%).

Higher Vitamin C

Spinach (Raw)

Spinach (Raw) provides 28.1 mg vs 0 mg in Black Beans (Cooked) (+28.1 mg).

Comparing per 100 g standard edible portion.

Nutrient

Black Beans (Cooked)100 g edible portion

Spinach (Raw)100 g edible portion

Macronutrients6 nutrients

Calories (Energy)Black Beans (Cooked) higher

Black Beans (Cooked)

132 kcal7% DV

Spinach (Raw)

23 kcal1% DV

Black Beans (Cooked) provides 132 kcal vs 23 kcal in Spinach (Raw) (+109 kcal, +474%).

ProteinBlack Beans (Cooked) higher

Black Beans (Cooked)

8.9 g18% DV

Spinach (Raw)

2.9 g6% DV

Black Beans (Cooked) provides 8.9 g vs 2.9 g in Spinach (Raw) (+6.0 g, +210%).

CarbohydratesBlack Beans (Cooked) higher

Black Beans (Cooked)

23.7 g9% DV

Spinach (Raw)

3.6 g1% DV

Black Beans (Cooked) provides 23.7 g vs 3.6 g in Spinach (Raw) (+20.1 g, +553%).

Dietary FiberBlack Beans (Cooked) higher

Black Beans (Cooked)

8.7 g31% DV

Spinach (Raw)

2.2 g8% DV

Black Beans (Cooked) provides 8.7 g vs 2.2 g in Spinach (Raw) (+6.5 g, +295%).

Total FatBlack Beans (Cooked) higher

Black Beans (Cooked)

0.54 g1% DV

Spinach (Raw)

0.39 g1% DV

Black Beans (Cooked) provides 0.54 g vs 0.39 g in Spinach (Raw) (+0.15 g, +38%).

Total SugarsSpinach (Raw) higher

Black Beans (Cooked)

0.32 g1% DV

Spinach (Raw)

0.42 g1% DV

Spinach (Raw) provides 0.42 g vs 0.32 g in Black Beans (Cooked) (+0.10 g, +31%).

Vitamins12 nutrients

Vitamin CSpinach (Raw) higher

Black Beans (Cooked)

0 mg

Spinach (Raw)

28.1 mg31% DV

Spinach (Raw) has higher vitamin c (28.1 mg vs 0 mg).

Vitamin A (RAE)Spinach (Raw) higher

Black Beans (Cooked)

0 µg

Spinach (Raw)

469 µg52% DV

Spinach (Raw) has higher vitamin a (rae) (469 µg vs 0 µg).

Vitamin DSimilar

Black Beans (Cooked)

0 µg

Spinach (Raw)

0 µg

Both Black Beans (Cooked) and Spinach (Raw) provide similar amounts of vitamin d (0 µg).

Vitamin ESpinach (Raw) higher

Black Beans (Cooked)

0.15 mg1% DV

Spinach (Raw)

2.0 mg14% DV

Spinach (Raw) provides 2.0 mg vs 0.15 mg in Black Beans (Cooked) (+1.9 mg, +1253%).

Vitamin KSpinach (Raw) higher

Black Beans (Cooked)

2.8 µg2% DV

Spinach (Raw)

483 µg402% DV

Spinach (Raw) provides 483 µg vs 2.8 µg in Black Beans (Cooked) (+480 µg, +17146%).

Folate (DFE)Spinach (Raw) higher

Black Beans (Cooked)

149 µg37% DV

Spinach (Raw)

194 µg49% DV

Spinach (Raw) provides 194 µg vs 149 µg in Black Beans (Cooked) (+45 µg, +30%).

Thiamin (Vitamin B1)Black Beans (Cooked) higher

Black Beans (Cooked)

0.24 mg20% DV

Spinach (Raw)

0.08 mg7% DV

Black Beans (Cooked) provides 0.24 mg vs 0.08 mg in Spinach (Raw) (+0.17 mg, +213%).

Riboflavin (Vitamin B2)Spinach (Raw) higher

Black Beans (Cooked)

0.06 mg5% DV

Spinach (Raw)

0.19 mg15% DV

Spinach (Raw) provides slightly more riboflavin (vitamin b2) (0.19 mg vs 0.06 mg).

Niacin (Vitamin B3)Spinach (Raw) higher

Black Beans (Cooked)

0.51 mg3% DV

Spinach (Raw)

0.72 mg5% DV

Spinach (Raw) provides 0.72 mg vs 0.51 mg in Black Beans (Cooked) (+0.22 mg, +43%).

Pantothenic Acid (B5)Black Beans (Cooked) higher

Black Beans (Cooked)

0.24 mg5% DV

Spinach (Raw)

0.07 mg1% DV

Black Beans (Cooked) provides 0.24 mg vs 0.07 mg in Spinach (Raw) (+0.18 mg, +272%).

Vitamin B6Spinach (Raw) higher

Black Beans (Cooked)

0.07 mg4% DV

Spinach (Raw)

0.20 mg11% DV

Spinach (Raw) provides slightly more vitamin b6 (0.20 mg vs 0.07 mg).

Vitamin B12Similar

Black Beans (Cooked)

0 µg

Spinach (Raw)

0 µg

Both Black Beans (Cooked) and Spinach (Raw) provide similar amounts of vitamin b12 (0 µg).

Minerals7 nutrients

SodiumSpinach (Raw) higher

Black Beans (Cooked)

1.0 mg

Spinach (Raw)

79.0 mg3% DV

Spinach (Raw) provides 79.0 mg vs 1.0 mg in Black Beans (Cooked) (+78.0 mg, +7800%).

PotassiumSpinach (Raw) higher

Black Beans (Cooked)

355 mg8% DV

Spinach (Raw)

558 mg12% DV

Spinach (Raw) provides 558 mg vs 355 mg in Black Beans (Cooked) (+203 mg, +57%).

CalciumSpinach (Raw) higher

Black Beans (Cooked)

27.0 mg2% DV

Spinach (Raw)

99.0 mg8% DV

Spinach (Raw) provides 99.0 mg vs 27.0 mg in Black Beans (Cooked) (+72.0 mg, +267%).

IronSpinach (Raw) higher

Black Beans (Cooked)

2.1 mg12% DV

Spinach (Raw)

2.7 mg15% DV

Spinach (Raw) provides 2.7 mg vs 2.1 mg in Black Beans (Cooked) (+0.61 mg, +29%).

MagnesiumSpinach (Raw) higher

Black Beans (Cooked)

60.0 mg14% DV

Spinach (Raw)

79.0 mg19% DV

Spinach (Raw) provides 79.0 mg vs 60.0 mg in Black Beans (Cooked) (+19.0 mg, +32%).

PhosphorusBlack Beans (Cooked) higher

Black Beans (Cooked)

140 mg11% DV

Spinach (Raw)

49.0 mg4% DV

Black Beans (Cooked) provides 140 mg vs 49.0 mg in Spinach (Raw) (+91.0 mg, +186%).

ZincBlack Beans (Cooked) higher

Black Beans (Cooked)

1.1 mg10% DV

Spinach (Raw)

0.53 mg5% DV

Black Beans (Cooked) provides 1.1 mg vs 0.53 mg in Spinach (Raw) (+0.59 mg, +111%).

Lipids1 nutrients

Saturated FatSimilar

Black Beans (Cooked)

0.09 g

Spinach (Raw)

0.06 g

Both Black Beans (Cooked) and Spinach (Raw) provide similar amounts of saturated fat (0.09 g).

Nutrient

Black Beans (Cooked)172 g (1 cup cooked (172 g))

Spinach (Raw)30 g (1 cup raw leaves (30 g))

Macronutrients6 nutrients

Calories (Energy)Black Beans (Cooked) higher

Black Beans (Cooked)

227 kcal11% DV

Spinach (Raw)

7 kcal

Black Beans (Cooked) provides 227 kcal vs 7 kcal in Spinach (Raw) (+220 kcal, +3190%).

ProteinBlack Beans (Cooked) higher

Black Beans (Cooked)

15.2 g30% DV

Spinach (Raw)

0.86 g2% DV

Black Beans (Cooked) provides 15.2 g vs 0.86 g in Spinach (Raw) (+14.4 g, +1676%).

CarbohydratesBlack Beans (Cooked) higher

Black Beans (Cooked)

40.8 g15% DV

Spinach (Raw)

1.1 g

Black Beans (Cooked) provides 40.8 g vs 1.1 g in Spinach (Raw) (+39.7 g, +3645%).

Dietary FiberBlack Beans (Cooked) higher

Black Beans (Cooked)

15.0 g53% DV

Spinach (Raw)

0.66 g2% DV

Black Beans (Cooked) provides 15.0 g vs 0.66 g in Spinach (Raw) (+14.3 g, +2167%).

Total FatBlack Beans (Cooked) higher

Black Beans (Cooked)

0.93 g1% DV

Spinach (Raw)

0.12 g

Black Beans (Cooked) provides 0.93 g vs 0.12 g in Spinach (Raw) (+0.81 g, +694%).

Total SugarsBlack Beans (Cooked) higher

Black Beans (Cooked)

0.55 g1% DV

Spinach (Raw)

0.13 g

Black Beans (Cooked) provides 0.55 g vs 0.13 g in Spinach (Raw) (+0.42 g, +337%).

Vitamins12 nutrients

Vitamin CSpinach (Raw) higher

Black Beans (Cooked)

0 mg

Spinach (Raw)

8.4 mg9% DV

Spinach (Raw) has higher vitamin c (8.4 mg vs 0 mg).

Vitamin A (RAE)Spinach (Raw) higher

Black Beans (Cooked)

0 µg

Spinach (Raw)

141 µg16% DV

Spinach (Raw) has higher vitamin a (rae) (141 µg vs 0 µg).

Vitamin DSimilar

Black Beans (Cooked)

0 µg

Spinach (Raw)

0 µg

Both Black Beans (Cooked) and Spinach (Raw) provide similar amounts of vitamin d (0 µg).

Vitamin ESpinach (Raw) higher

Black Beans (Cooked)

0.26 mg2% DV

Spinach (Raw)

0.61 mg4% DV

Spinach (Raw) provides 0.61 mg vs 0.26 mg in Black Beans (Cooked) (+0.35 mg, +136%).

Vitamin KSpinach (Raw) higher

Black Beans (Cooked)

4.8 µg4% DV

Spinach (Raw)

145 µg121% DV

Spinach (Raw) provides 145 µg vs 4.8 µg in Black Beans (Cooked) (+140 µg, +2908%).

Folate (DFE)Black Beans (Cooked) higher

Black Beans (Cooked)

256 µg64% DV

Spinach (Raw)

58 µg15% DV

Black Beans (Cooked) provides 256 µg vs 58 µg in Spinach (Raw) (+198 µg, +340%).

Thiamin (Vitamin B1)Black Beans (Cooked) higher

Black Beans (Cooked)

0.42 mg35% DV

Spinach (Raw)

0.02 mg2% DV

Black Beans (Cooked) provides 0.42 mg vs 0.02 mg in Spinach (Raw) (+0.40 mg, +1694%).

Riboflavin (Vitamin B2)Similar

Black Beans (Cooked)

0.10 mg8% DV

Spinach (Raw)

0.06 mg4% DV

Both Black Beans (Cooked) and Spinach (Raw) provide similar amounts of riboflavin (vitamin b2) (0.10 mg).

Niacin (Vitamin B3)Black Beans (Cooked) higher

Black Beans (Cooked)

0.87 mg5% DV

Spinach (Raw)

0.22 mg1% DV

Black Beans (Cooked) provides 0.87 mg vs 0.22 mg in Spinach (Raw) (+0.65 mg, +300%).

Pantothenic Acid (B5)Black Beans (Cooked) higher

Black Beans (Cooked)

0.42 mg8% DV

Spinach (Raw)

0.02 mg

Black Beans (Cooked) provides 0.42 mg vs 0.02 mg in Spinach (Raw) (+0.40 mg, +2035%).

Vitamin B6Black Beans (Cooked) higher

Black Beans (Cooked)

0.12 mg7% DV

Spinach (Raw)

0.06 mg3% DV

Black Beans (Cooked) provides slightly more vitamin b6 (0.12 mg vs 0.06 mg).

Vitamin B12Similar

Black Beans (Cooked)

0 µg

Spinach (Raw)

0 µg

Both Black Beans (Cooked) and Spinach (Raw) provide similar amounts of vitamin b12 (0 µg).

Minerals7 nutrients

SodiumSpinach (Raw) higher

Black Beans (Cooked)

1.7 mg

Spinach (Raw)

23.7 mg1% DV

Spinach (Raw) provides 23.7 mg vs 1.7 mg in Black Beans (Cooked) (+22.0 mg, +1278%).

PotassiumBlack Beans (Cooked) higher

Black Beans (Cooked)

611 mg13% DV

Spinach (Raw)

167 mg4% DV

Black Beans (Cooked) provides 611 mg vs 167 mg in Spinach (Raw) (+443 mg, +265%).

CalciumBlack Beans (Cooked) higher

Black Beans (Cooked)

46.4 mg4% DV

Spinach (Raw)

29.7 mg2% DV

Black Beans (Cooked) provides 46.4 mg vs 29.7 mg in Spinach (Raw) (+16.7 mg, +56%).

IronBlack Beans (Cooked) higher

Black Beans (Cooked)

3.6 mg20% DV

Spinach (Raw)

0.81 mg5% DV

Black Beans (Cooked) provides 3.6 mg vs 0.81 mg in Spinach (Raw) (+2.8 mg, +344%).

MagnesiumBlack Beans (Cooked) higher

Black Beans (Cooked)

103 mg25% DV

Spinach (Raw)

23.7 mg6% DV

Black Beans (Cooked) provides 103 mg vs 23.7 mg in Spinach (Raw) (+79.5 mg, +335%).

PhosphorusBlack Beans (Cooked) higher

Black Beans (Cooked)

241 mg19% DV

Spinach (Raw)

14.7 mg1% DV

Black Beans (Cooked) provides 241 mg vs 14.7 mg in Spinach (Raw) (+226 mg, +1538%).

ZincBlack Beans (Cooked) higher

Black Beans (Cooked)

1.9 mg18% DV

Spinach (Raw)

0.16 mg1% DV

Black Beans (Cooked) provides 1.9 mg vs 0.16 mg in Spinach (Raw) (+1.8 mg, +1112%).

Lipids1 nutrients

Saturated FatBlack Beans (Cooked) higher

Black Beans (Cooked)

0.15 g1% DV

Spinach (Raw)

0.02 g

Black Beans (Cooked) provides slightly more saturated fat (0.15 g vs 0.02 g).

Nutrient

Black Beans (Cooked)Amount per 100 kcal (76 g)

Spinach (Raw)Amount per 100 kcal (435 g)

Macronutrients6 nutrients

Calories (Energy)Similar

Black Beans (Cooked)

100 kcal5% DV

Spinach (Raw)

100 kcal5% DV

Both Black Beans (Cooked) and Spinach (Raw) provide similar amounts of calories (energy) (100 kcal).

ProteinSpinach (Raw) higher

Black Beans (Cooked)

6.7 g13% DV

Spinach (Raw)

12.4 g25% DV

Spinach (Raw) provides 12.4 g vs 6.7 g in Black Beans (Cooked) (+5.7 g, +85%).

CarbohydratesBlack Beans (Cooked) higher

Black Beans (Cooked)

18.0 g7% DV

Spinach (Raw)

15.8 g6% DV

Black Beans (Cooked) provides 18.0 g vs 15.8 g in Spinach (Raw) (+2.2 g, +14%).

Dietary FiberSpinach (Raw) higher

Black Beans (Cooked)

6.6 g24% DV

Spinach (Raw)

9.6 g34% DV

Spinach (Raw) provides 9.6 g vs 6.6 g in Black Beans (Cooked) (+3.0 g, +45%).

Total FatSpinach (Raw) higher

Black Beans (Cooked)

0.41 g1% DV

Spinach (Raw)

1.7 g2% DV

Spinach (Raw) provides 1.7 g vs 0.41 g in Black Beans (Cooked) (+1.3 g, +313%).

Total SugarsSpinach (Raw) higher

Black Beans (Cooked)

0.24 g

Spinach (Raw)

1.8 g4% DV

Spinach (Raw) provides 1.8 g vs 0.24 g in Black Beans (Cooked) (+1.6 g, +651%).

Vitamins12 nutrients

Vitamin CSpinach (Raw) higher

Black Beans (Cooked)

0 mg

Spinach (Raw)

122 mg136% DV

Spinach (Raw) has higher vitamin c (122 mg vs 0 mg).

Vitamin A (RAE)Spinach (Raw) higher

Black Beans (Cooked)

0 µg

Spinach (Raw)

2,040 µg227% DV

Spinach (Raw) has higher vitamin a (rae) (2,040 µg vs 0 µg).

Vitamin DSimilar

Black Beans (Cooked)

0 µg

Spinach (Raw)

0 µg

Both Black Beans (Cooked) and Spinach (Raw) provide similar amounts of vitamin d (0 µg).

Vitamin ESpinach (Raw) higher

Black Beans (Cooked)

0.11 mg1% DV

Spinach (Raw)

8.8 mg59% DV

Spinach (Raw) provides 8.8 mg vs 0.11 mg in Black Beans (Cooked) (+8.7 mg, +7646%).

Vitamin KSpinach (Raw) higher

Black Beans (Cooked)

2.1 µg2% DV

Spinach (Raw)

2,101 µg1751% DV

Spinach (Raw) provides 2,101 µg vs 2.1 µg in Black Beans (Cooked) (+2,098 µg, +98613%).

Folate (DFE)Spinach (Raw) higher

Black Beans (Cooked)

113 µg28% DV

Spinach (Raw)

844 µg211% DV

Spinach (Raw) provides 844 µg vs 113 µg in Black Beans (Cooked) (+731 µg, +645%).

Thiamin (Vitamin B1)Spinach (Raw) higher

Black Beans (Cooked)

0.19 mg15% DV

Spinach (Raw)

0.34 mg28% DV

Spinach (Raw) provides 0.34 mg vs 0.19 mg in Black Beans (Cooked) (+0.15 mg, +83%).

Riboflavin (Vitamin B2)Spinach (Raw) higher

Black Beans (Cooked)

0.04 mg3% DV

Spinach (Raw)

0.82 mg63% DV

Spinach (Raw) provides 0.82 mg vs 0.04 mg in Black Beans (Cooked) (+0.78 mg, +1734%).

Niacin (Vitamin B3)Spinach (Raw) higher

Black Beans (Cooked)

0.38 mg2% DV

Spinach (Raw)

3.1 mg20% DV

Spinach (Raw) provides 3.1 mg vs 0.38 mg in Black Beans (Cooked) (+2.8 mg, +721%).

Pantothenic Acid (B5)Spinach (Raw) higher

Black Beans (Cooked)

0.18 mg4% DV

Spinach (Raw)

0.28 mg6% DV

Spinach (Raw) provides 0.28 mg vs 0.18 mg in Black Beans (Cooked) (+0.10 mg, +54%).

Vitamin B6Spinach (Raw) higher

Black Beans (Cooked)

0.05 mg3% DV

Spinach (Raw)

0.85 mg50% DV

Spinach (Raw) provides 0.85 mg vs 0.05 mg in Black Beans (Cooked) (+0.80 mg, +1518%).

Vitamin B12Similar

Black Beans (Cooked)

0 µg

Spinach (Raw)

0 µg

Both Black Beans (Cooked) and Spinach (Raw) provide similar amounts of vitamin b12 (0 µg).

Minerals7 nutrients

SodiumSpinach (Raw) higher

Black Beans (Cooked)

0.76 mg

Spinach (Raw)

344 mg15% DV

Spinach (Raw) provides 344 mg vs 0.76 mg in Black Beans (Cooked) (+343 mg, +45117%).

PotassiumSpinach (Raw) higher

Black Beans (Cooked)

270 mg6% DV

Spinach (Raw)

2,427 mg52% DV

Spinach (Raw) provides 2,427 mg vs 270 mg in Black Beans (Cooked) (+2,157 mg, +800%).

CalciumSpinach (Raw) higher

Black Beans (Cooked)

20.5 mg2% DV

Spinach (Raw)

431 mg33% DV

Spinach (Raw) provides 431 mg vs 20.5 mg in Black Beans (Cooked) (+410 mg, +1999%).

IronSpinach (Raw) higher

Black Beans (Cooked)

1.6 mg9% DV

Spinach (Raw)

11.8 mg65% DV

Spinach (Raw) provides 11.8 mg vs 1.6 mg in Black Beans (Cooked) (+10.2 mg, +639%).

MagnesiumSpinach (Raw) higher

Black Beans (Cooked)

45.6 mg11% DV

Spinach (Raw)

344 mg82% DV

Spinach (Raw) provides 344 mg vs 45.6 mg in Black Beans (Cooked) (+298 mg, +654%).

PhosphorusSpinach (Raw) higher

Black Beans (Cooked)

106 mg9% DV

Spinach (Raw)

213 mg17% DV

Spinach (Raw) provides 213 mg vs 106 mg in Black Beans (Cooked) (+107 mg, +100%).

ZincSpinach (Raw) higher

Black Beans (Cooked)

0.85 mg8% DV

Spinach (Raw)

2.3 mg21% DV

Spinach (Raw) provides 2.3 mg vs 0.85 mg in Black Beans (Cooked) (+1.5 mg, +171%).

Lipids1 nutrients

Saturated FatSpinach (Raw) higher

Black Beans (Cooked)

0.07 g

Spinach (Raw)

0.27 g1% DV

Spinach (Raw) provides 0.27 g vs 0.07 g in Black Beans (Cooked) (+0.21 g, +301%).

Nutrient

Black Beans (Cooked)Normalized to 300 kcal (227 g)

Spinach (Raw)Normalized to 300 kcal (1304 g)

Macronutrients6 nutrients

Calories (Energy)Similar

Black Beans (Cooked)

300 kcal15% DV

Spinach (Raw)

300 kcal15% DV

Both Black Beans (Cooked) and Spinach (Raw) provide similar amounts of calories (energy) (300 kcal).

ProteinSpinach (Raw) higher

Black Beans (Cooked)

20.1 g40% DV

Spinach (Raw)

37.3 g75% DV

Spinach (Raw) provides 37.3 g vs 20.1 g in Black Beans (Cooked) (+17.2 g, +85%).

CarbohydratesBlack Beans (Cooked) higher

Black Beans (Cooked)

53.8 g20% DV

Spinach (Raw)

47.3 g17% DV

Black Beans (Cooked) provides 53.8 g vs 47.3 g in Spinach (Raw) (+6.5 g, +14%).

Dietary FiberSpinach (Raw) higher

Black Beans (Cooked)

19.7 g71% DV

Spinach (Raw)

28.7 g102% DV

Spinach (Raw) provides 28.7 g vs 19.7 g in Black Beans (Cooked) (+8.9 g, +45%).

Total FatSpinach (Raw) higher

Black Beans (Cooked)

1.2 g2% DV

Spinach (Raw)

5.1 g7% DV

Spinach (Raw) provides 5.1 g vs 1.2 g in Black Beans (Cooked) (+3.9 g, +315%).

Total SugarsSpinach (Raw) higher

Black Beans (Cooked)

0.73 g1% DV

Spinach (Raw)

5.5 g11% DV

Spinach (Raw) provides 5.5 g vs 0.73 g in Black Beans (Cooked) (+4.8 g, +654%).

Vitamins12 nutrients

Vitamin CSpinach (Raw) higher

Black Beans (Cooked)

0 mg

Spinach (Raw)

366 mg407% DV

Spinach (Raw) has higher vitamin c (366 mg vs 0 mg).

Vitamin A (RAE)Spinach (Raw) higher

Black Beans (Cooked)

0 µg

Spinach (Raw)

6,116 µg680% DV

Spinach (Raw) has higher vitamin a (rae) (6,116 µg vs 0 µg).

Vitamin DSimilar

Black Beans (Cooked)

0 µg

Spinach (Raw)

0 µg

Both Black Beans (Cooked) and Spinach (Raw) provide similar amounts of vitamin d (0 µg).

Vitamin ESpinach (Raw) higher

Black Beans (Cooked)

0.34 mg2% DV

Spinach (Raw)

26.5 mg176% DV

Spinach (Raw) provides 26.5 mg vs 0.34 mg in Black Beans (Cooked) (+26.1 mg, +7674%).

Vitamin KSpinach (Raw) higher

Black Beans (Cooked)

6.4 µg5% DV

Spinach (Raw)

6,297 µg5248% DV

Spinach (Raw) provides 6,297 µg vs 6.4 µg in Black Beans (Cooked) (+6,291 µg, +98972%).

Folate (DFE)Spinach (Raw) higher

Black Beans (Cooked)

338 µg85% DV

Spinach (Raw)

2,530 µg632% DV

Spinach (Raw) provides 2,530 µg vs 338 µg in Black Beans (Cooked) (+2,192 µg, +648%).

Thiamin (Vitamin B1)Spinach (Raw) higher

Black Beans (Cooked)

0.55 mg46% DV

Spinach (Raw)

1.0 mg85% DV

Spinach (Raw) provides 1.0 mg vs 0.55 mg in Black Beans (Cooked) (+0.46 mg, +84%).

Riboflavin (Vitamin B2)Spinach (Raw) higher

Black Beans (Cooked)

0.13 mg10% DV

Spinach (Raw)

2.5 mg190% DV

Spinach (Raw) provides 2.5 mg vs 0.13 mg in Black Beans (Cooked) (+2.3 mg, +1740%).

Niacin (Vitamin B3)Spinach (Raw) higher

Black Beans (Cooked)

1.1 mg7% DV

Spinach (Raw)

9.4 mg59% DV

Spinach (Raw) provides 9.4 mg vs 1.1 mg in Black Beans (Cooked) (+8.3 mg, +724%).

Pantothenic Acid (B5)Spinach (Raw) higher

Black Beans (Cooked)

0.55 mg11% DV

Spinach (Raw)

0.85 mg17% DV

Spinach (Raw) provides 0.85 mg vs 0.55 mg in Black Beans (Cooked) (+0.30 mg, +54%).

Vitamin B6Spinach (Raw) higher

Black Beans (Cooked)

0.16 mg9% DV

Spinach (Raw)

2.5 mg150% DV

Spinach (Raw) provides 2.5 mg vs 0.16 mg in Black Beans (Cooked) (+2.4 mg, +1523%).

Vitamin B12Similar

Black Beans (Cooked)

0 µg

Spinach (Raw)

0 µg

Both Black Beans (Cooked) and Spinach (Raw) provide similar amounts of vitamin b12 (0 µg).

Minerals7 nutrients

SodiumSpinach (Raw) higher

Black Beans (Cooked)

2.3 mg

Spinach (Raw)

1,030 mg45% DV

Spinach (Raw) provides 1,030 mg vs 2.3 mg in Black Beans (Cooked) (+1,028 mg, +45281%).

PotassiumSpinach (Raw) higher

Black Beans (Cooked)

806 mg17% DV

Spinach (Raw)

7,276 mg155% DV

Spinach (Raw) provides 7,276 mg vs 806 mg in Black Beans (Cooked) (+6,470 mg, +803%).

CalciumSpinach (Raw) higher

Black Beans (Cooked)

61.3 mg5% DV

Spinach (Raw)

1,291 mg99% DV

Spinach (Raw) provides 1,291 mg vs 61.3 mg in Black Beans (Cooked) (+1,230 mg, +2006%).

IronSpinach (Raw) higher

Black Beans (Cooked)

4.8 mg26% DV

Spinach (Raw)

35.3 mg196% DV

Spinach (Raw) provides 35.3 mg vs 4.8 mg in Black Beans (Cooked) (+30.6 mg, +641%).

MagnesiumSpinach (Raw) higher

Black Beans (Cooked)

136 mg32% DV

Spinach (Raw)

1,030 mg245% DV

Spinach (Raw) provides 1,030 mg vs 136 mg in Black Beans (Cooked) (+894 mg, +656%).

PhosphorusSpinach (Raw) higher

Black Beans (Cooked)

318 mg25% DV

Spinach (Raw)

639 mg51% DV

Spinach (Raw) provides 639 mg vs 318 mg in Black Beans (Cooked) (+321 mg, +101%).

ZincSpinach (Raw) higher

Black Beans (Cooked)

2.5 mg23% DV

Spinach (Raw)

6.9 mg63% DV

Spinach (Raw) provides 6.9 mg vs 2.5 mg in Black Beans (Cooked) (+4.4 mg, +172%).

Lipids1 nutrients

Saturated FatSpinach (Raw) higher

Black Beans (Cooked)

0.20 g1% DV

Spinach (Raw)

0.82 g4% DV

Spinach (Raw) provides 0.82 g vs 0.20 g in Black Beans (Cooked) (+0.62 g, +302%).

Black Beans (Cooked) vs Spinach (Raw)

Black Beans (Cooked)

Spinach (Raw)

Nutritional Takeaways

Comparison Summary