Nährwerte im Vergleich

Schwarze Bohnen vs Spinat

Wählen Sie zwei Lebensmittel und vergleichen Sie Makronährstoffe, Vitamine und Mineralstoffe Seite an Seite: pro 100g, pro Portion oder kalorienormalisiert.

Beliebte Vergleiche

Lebensmittel A

Lebensmittel B

Clean cooked glistening black beans in a dark stone bowl

Hülsenfrüchte

Schwarze Bohnen

132Kalorien

8.9Protein

8.7Ballaststoffe

0.0Vitamin C

Details anzeigen

Crisp fresh dark green spinach leaves arranged on clean studio surface

Gemüse

Spinat

23Kalorien

2.9Protein

2.2Ballaststoffe

28.1Vitamin C

Details anzeigen

Highlights

Nutritional Takeaways

Based on standard 100g edible portion comparison

Weniger Kalorien

-83%

Spinat

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

Mehr Protein

+210%

Schwarze Bohnen

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

Mehr Ballaststoffe

+295%

Schwarze Bohnen

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

Mehr Vitamin C

Spinat

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

Comparing per 100 g standard edible portion.

Nährstoff

Schwarze Bohnen100 g edible portion

Spinat100 g edible portion

Makronährstoffe6 Nährstoffe

Kalorien (Energie)Schwarze Bohnen höher

Schwarze Bohnen

132 kcal7% TB

Spinat

23 kcal1% TB

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

ProteinSchwarze Bohnen höher

Schwarze Bohnen

8.9 g18% TB

Spinat

2.9 g6% TB

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

KohlenhydrateSchwarze Bohnen höher

Schwarze Bohnen

23.7 g9% TB

Spinat

3.6 g1% TB

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

BallaststoffeSchwarze Bohnen höher

Schwarze Bohnen

8.7 g31% TB

Spinat

2.2 g8% TB

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

GesamtfettSchwarze Bohnen höher

Schwarze Bohnen

0.54 g1% TB

Spinat

0.39 g1% TB

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

ZuckerSpinat höher

Schwarze Bohnen

0.32 g1% TB

Spinat

0.42 g1% TB

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

Vitamine12 Nährstoffe

Vitamin CSpinat höher

Schwarze Bohnen

0 mg

Spinat

28.1 mg31% TB

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

Vitamin ASpinat höher

Schwarze Bohnen

0 µg

Spinat

469 µg52% TB

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

Vitamin DÄhnlich

Schwarze Bohnen

0 µg

Spinat

0 µg

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

Vitamin ESpinat höher

Schwarze Bohnen

0.15 mg1% TB

Spinat

2.0 mg14% TB

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

Vitamin KSpinat höher

Schwarze Bohnen

2.8 µg2% TB

Spinat

483 µg402% TB

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

FolsäureSpinat höher

Schwarze Bohnen

149 µg37% TB

Spinat

194 µg49% TB

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

Vitamin B1 (Thiamin)Schwarze Bohnen höher

Schwarze Bohnen

0.24 mg20% TB

Spinat

0.08 mg7% TB

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

Vitamin B2 (Riboflavin)Spinat höher

Schwarze Bohnen

0.06 mg5% TB

Spinat

0.19 mg15% TB

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

Vitamin B3 (Niacin)Spinat höher

Schwarze Bohnen

0.51 mg3% TB

Spinat

0.72 mg5% TB

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

Vitamin B5Schwarze Bohnen höher

Schwarze Bohnen

0.24 mg5% TB

Spinat

0.07 mg1% TB

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

Vitamin B6Spinat höher

Schwarze Bohnen

0.07 mg4% TB

Spinat

0.20 mg11% TB

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

Vitamin B12Ähnlich

Schwarze Bohnen

0 µg

Spinat

0 µg

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

Mineralstoffe7 Nährstoffe

NatriumSpinat höher

Schwarze Bohnen

1.0 mg

Spinat

79.0 mg3% TB

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

KaliumSpinat höher

Schwarze Bohnen

355 mg8% TB

Spinat

558 mg12% TB

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

CalciumSpinat höher

Schwarze Bohnen

27.0 mg2% TB

Spinat

99.0 mg8% TB

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

EisenSpinat höher

Schwarze Bohnen

2.1 mg12% TB

Spinat

2.7 mg15% TB

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

MagnesiumSpinat höher

Schwarze Bohnen

60.0 mg14% TB

Spinat

79.0 mg19% TB

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

PhosphorSchwarze Bohnen höher

Schwarze Bohnen

140 mg11% TB

Spinat

49.0 mg4% TB

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

ZinkSchwarze Bohnen höher

Schwarze Bohnen

1.1 mg10% TB

Spinat

0.53 mg5% TB

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

Lipide1 Nährstoffe

Gesättigte FettsäurenÄhnlich

Schwarze Bohnen

0.09 g

Spinat

0.06 g

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

Nährstoff

Schwarze Bohnen172 g (1 cup cooked (172 g))

Spinat30 g (1 cup raw leaves (30 g))

Makronährstoffe6 Nährstoffe

Kalorien (Energie)Schwarze Bohnen höher

Schwarze Bohnen

227 kcal11% TB

Spinat

7 kcal

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

ProteinSchwarze Bohnen höher

Schwarze Bohnen

15.2 g30% TB

Spinat

0.86 g2% TB

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

KohlenhydrateSchwarze Bohnen höher

Schwarze Bohnen

40.8 g15% TB

Spinat

1.1 g

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

BallaststoffeSchwarze Bohnen höher

Schwarze Bohnen

15.0 g53% TB

Spinat

0.66 g2% TB

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

GesamtfettSchwarze Bohnen höher

Schwarze Bohnen

0.93 g1% TB

Spinat

0.12 g

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

ZuckerSchwarze Bohnen höher

Schwarze Bohnen

0.55 g1% TB

Spinat

0.13 g

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

Vitamine12 Nährstoffe

Vitamin CSpinat höher

Schwarze Bohnen

0 mg

Spinat

8.4 mg9% TB

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

Vitamin ASpinat höher

Schwarze Bohnen

0 µg

Spinat

141 µg16% TB

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

Vitamin DÄhnlich

Schwarze Bohnen

0 µg

Spinat

0 µg

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

Vitamin ESpinat höher

Schwarze Bohnen

0.26 mg2% TB

Spinat

0.61 mg4% TB

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

Vitamin KSpinat höher

Schwarze Bohnen

4.8 µg4% TB

Spinat

145 µg121% TB

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

FolsäureSchwarze Bohnen höher

Schwarze Bohnen

256 µg64% TB

Spinat

58 µg15% TB

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

Vitamin B1 (Thiamin)Schwarze Bohnen höher

Schwarze Bohnen

0.42 mg35% TB

Spinat

0.02 mg2% TB

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

Vitamin B2 (Riboflavin)Ähnlich

Schwarze Bohnen

0.10 mg8% TB

Spinat

0.06 mg4% TB

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

Vitamin B3 (Niacin)Schwarze Bohnen höher

Schwarze Bohnen

0.87 mg5% TB

Spinat

0.22 mg1% TB

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

Vitamin B5Schwarze Bohnen höher

Schwarze Bohnen

0.42 mg8% TB

Spinat

0.02 mg

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

Vitamin B6Schwarze Bohnen höher

Schwarze Bohnen

0.12 mg7% TB

Spinat

0.06 mg3% TB

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

Vitamin B12Ähnlich

Schwarze Bohnen

0 µg

Spinat

0 µg

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

Mineralstoffe7 Nährstoffe

NatriumSpinat höher

Schwarze Bohnen

1.7 mg

Spinat

23.7 mg1% TB

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

KaliumSchwarze Bohnen höher

Schwarze Bohnen

611 mg13% TB

Spinat

167 mg4% TB

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

CalciumSchwarze Bohnen höher

Schwarze Bohnen

46.4 mg4% TB

Spinat

29.7 mg2% TB

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

EisenSchwarze Bohnen höher

Schwarze Bohnen

3.6 mg20% TB

Spinat

0.81 mg5% TB

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

MagnesiumSchwarze Bohnen höher

Schwarze Bohnen

103 mg25% TB

Spinat

23.7 mg6% TB

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

PhosphorSchwarze Bohnen höher

Schwarze Bohnen

241 mg19% TB

Spinat

14.7 mg1% TB

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

ZinkSchwarze Bohnen höher

Schwarze Bohnen

1.9 mg18% TB

Spinat

0.16 mg1% TB

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

Lipide1 Nährstoffe

Gesättigte FettsäurenSchwarze Bohnen höher

Schwarze Bohnen

0.15 g1% TB

Spinat

0.02 g

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

Nährstoff

Schwarze BohnenAmount per 100 kcal (76 g)

SpinatAmount per 100 kcal (435 g)

Makronährstoffe6 Nährstoffe

Kalorien (Energie)Ähnlich

Schwarze Bohnen

100 kcal5% TB

Spinat

100 kcal5% TB

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

ProteinSpinat höher

Schwarze Bohnen

6.7 g13% TB

Spinat

12.4 g25% TB

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

KohlenhydrateSchwarze Bohnen höher

Schwarze Bohnen

18.0 g7% TB

Spinat

15.8 g6% TB

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

BallaststoffeSpinat höher

Schwarze Bohnen

6.6 g24% TB

Spinat

9.6 g34% TB

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

GesamtfettSpinat höher

Schwarze Bohnen

0.41 g1% TB

Spinat

1.7 g2% TB

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

ZuckerSpinat höher

Schwarze Bohnen

0.24 g

Spinat

1.8 g4% TB

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

Vitamine12 Nährstoffe

Vitamin CSpinat höher

Schwarze Bohnen

0 mg

Spinat

122 mg136% TB

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

Vitamin ASpinat höher

Schwarze Bohnen

0 µg

Spinat

2,040 µg227% TB

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

Vitamin DÄhnlich

Schwarze Bohnen

0 µg

Spinat

0 µg

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

Vitamin ESpinat höher

Schwarze Bohnen

0.11 mg1% TB

Spinat

8.8 mg59% TB

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

Vitamin KSpinat höher

Schwarze Bohnen

2.1 µg2% TB

Spinat

2,101 µg1751% TB

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

FolsäureSpinat höher

Schwarze Bohnen

113 µg28% TB

Spinat

844 µg211% TB

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

Vitamin B1 (Thiamin)Spinat höher

Schwarze Bohnen

0.19 mg15% TB

Spinat

0.34 mg28% TB

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

Vitamin B2 (Riboflavin)Spinat höher

Schwarze Bohnen

0.04 mg3% TB

Spinat

0.82 mg63% TB

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

Vitamin B3 (Niacin)Spinat höher

Schwarze Bohnen

0.38 mg2% TB

Spinat

3.1 mg20% TB

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

Vitamin B5Spinat höher

Schwarze Bohnen

0.18 mg4% TB

Spinat

0.28 mg6% TB

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

Vitamin B6Spinat höher

Schwarze Bohnen

0.05 mg3% TB

Spinat

0.85 mg50% TB

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

Vitamin B12Ähnlich

Schwarze Bohnen

0 µg

Spinat

0 µg

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

Mineralstoffe7 Nährstoffe

NatriumSpinat höher

Schwarze Bohnen

0.76 mg

Spinat

344 mg15% TB

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

KaliumSpinat höher

Schwarze Bohnen

270 mg6% TB

Spinat

2,427 mg52% TB

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

CalciumSpinat höher

Schwarze Bohnen

20.5 mg2% TB

Spinat

431 mg33% TB

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

EisenSpinat höher

Schwarze Bohnen

1.6 mg9% TB

Spinat

11.8 mg65% TB

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

MagnesiumSpinat höher

Schwarze Bohnen

45.6 mg11% TB

Spinat

344 mg82% TB

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

PhosphorSpinat höher

Schwarze Bohnen

106 mg9% TB

Spinat

213 mg17% TB

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

ZinkSpinat höher

Schwarze Bohnen

0.85 mg8% TB

Spinat

2.3 mg21% TB

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

Lipide1 Nährstoffe

Gesättigte FettsäurenSpinat höher

Schwarze Bohnen

0.07 g

Spinat

0.27 g1% TB

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

Nährstoff

Schwarze BohnenNormalized to 300 kcal (227 g)

SpinatNormalized to 300 kcal (1304 g)

Makronährstoffe6 Nährstoffe

Kalorien (Energie)Ähnlich

Schwarze Bohnen

300 kcal15% TB

Spinat

300 kcal15% TB

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

ProteinSpinat höher

Schwarze Bohnen

20.1 g40% TB

Spinat

37.3 g75% TB

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

KohlenhydrateSchwarze Bohnen höher

Schwarze Bohnen

53.8 g20% TB

Spinat

47.3 g17% TB

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

BallaststoffeSpinat höher

Schwarze Bohnen

19.7 g71% TB

Spinat

28.7 g102% TB

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

GesamtfettSpinat höher

Schwarze Bohnen

1.2 g2% TB

Spinat

5.1 g7% TB

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

ZuckerSpinat höher

Schwarze Bohnen

0.73 g1% TB

Spinat

5.5 g11% TB

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

Vitamine12 Nährstoffe

Vitamin CSpinat höher

Schwarze Bohnen

0 mg

Spinat

366 mg407% TB

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

Vitamin ASpinat höher

Schwarze Bohnen

0 µg

Spinat

6,116 µg680% TB

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

Vitamin DÄhnlich

Schwarze Bohnen

0 µg

Spinat

0 µg

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

Vitamin ESpinat höher

Schwarze Bohnen

0.34 mg2% TB

Spinat

26.5 mg176% TB

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

Vitamin KSpinat höher

Schwarze Bohnen

6.4 µg5% TB

Spinat

6,297 µg5248% TB

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

FolsäureSpinat höher

Schwarze Bohnen

338 µg85% TB

Spinat

2,530 µg632% TB

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

Vitamin B1 (Thiamin)Spinat höher

Schwarze Bohnen

0.55 mg46% TB

Spinat

1.0 mg85% TB

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

Vitamin B2 (Riboflavin)Spinat höher

Schwarze Bohnen

0.13 mg10% TB

Spinat

2.5 mg190% TB

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

Vitamin B3 (Niacin)Spinat höher

Schwarze Bohnen

1.1 mg7% TB

Spinat

9.4 mg59% TB

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

Vitamin B5Spinat höher

Schwarze Bohnen

0.55 mg11% TB

Spinat

0.85 mg17% TB

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

Vitamin B6Spinat höher

Schwarze Bohnen

0.16 mg9% TB

Spinat

2.5 mg150% TB

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

Vitamin B12Ähnlich

Schwarze Bohnen

0 µg

Spinat

0 µg

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

Mineralstoffe7 Nährstoffe

NatriumSpinat höher

Schwarze Bohnen

2.3 mg

Spinat

1,030 mg45% TB

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

KaliumSpinat höher

Schwarze Bohnen

806 mg17% TB

Spinat

7,276 mg155% TB

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

CalciumSpinat höher

Schwarze Bohnen

61.3 mg5% TB

Spinat

1,291 mg99% TB

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

EisenSpinat höher

Schwarze Bohnen

4.8 mg26% TB

Spinat

35.3 mg196% TB

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

MagnesiumSpinat höher

Schwarze Bohnen

136 mg32% TB

Spinat

1,030 mg245% TB

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

PhosphorSpinat höher

Schwarze Bohnen

318 mg25% TB

Spinat

639 mg51% TB

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

ZinkSpinat höher

Schwarze Bohnen

2.5 mg23% TB

Spinat

6.9 mg63% TB

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

Lipide1 Nährstoffe

Gesättigte FettsäurenSpinat höher

Schwarze Bohnen

0.20 g1% TB

Spinat

0.82 g4% TB

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

Schwarze Bohnen vs Spinat

Schwarze Bohnen

Spinat

Nutritional Takeaways

Zusammenfassung des Vergleichs