Snap Beans (Raw)vsSpinach (Raw)
Snap Beans (Raw) has 31 calories and 1.8g protein per 100g. Spinach (Raw) has 23 calories and 2.9g protein per 100g Spinach (Raw) has more protein, Spinach (Raw) is lower in calories.
🎯When to Eat What
Goal-based picks for Snap Beans (Raw) vs Spinach (Raw)
Go with Spinach (Raw) at just 23 kcal per 100g — 26% fewer calories.
Spinach (Raw) has both iron (2.7mg) and vitamin C (28.1mg) — vitamin C can boost iron absorption by up to 6x.
Spinach (Raw) provides 558mg of potassium per 100g — important for muscle function and hydration.
Spinach (Raw) provides 99mg of calcium per 100g — a much better source for bone health.
Spinach (Raw) delivers 28.1mg of vitamin C per 100g — great for immune function and skin health.
Spinach (Raw) has 2.7mg of iron per 100g — important for energy and preventing anemia.
🔥Calorie Breakdown
💪Macronutrient Comparison
🕸️Nutrient Profile
Values as % of Daily Value (capped at 150%)
📊Full Nutrition Comparison
| Nutrient | Beans Snap Green | Spinach | Diff |
|---|---|---|---|
| 💪Macronutrients | |||
| Calories | 31kcal2% | 23kcal1% | +8.0kcal |
| Protein | 1.8g4% | 2.9g6% | <0.1g |
| Total Fat | 0.22g0% | 0.39g1% | <0.1g |
| Saturated Fat | <0.1g0% | <0.1g0% | <0.1g |
| Trans Fat | 0g | 0g | — |
| Cholesterol | 0mg0% | 0mg0% | — |
| Carbohydrates | 7.0g3% | 3.6g1% | +3.3g |
| Dietary Fiber | 2.7g10% | 2.2g8% | +0.50g |
| Sugars | 3.3g | 0.42g | +2.8g |
| ✨Vitamins | |||
| Vitamin A | 35mcg4% | 469mcg52% | <0.1mcg |
| Vitamin C | 12mg14% | 28mg31% | <0.1mg |
| Vitamin D | 0mcg0% | 0mcg0% | — |
| Vitamin E | 0.41mg3% | 2.0mg14% | <0.1mg |
| Vitamin K | 43mcg36% | 483mcg403% | <0.1mcg |
| Vitamin B6 | 0.14mg8% | 0.20mg11% | <0.1mg |
| Vitamin B12 | 0mcg0% | 0mcg0% | — |
| Folate | 33mcg8% | 194mcg49% | <0.1mcg |
| Thiamin (B1) | <0.1mg7% | <0.1mg7% | +<0.1mg |
| Riboflavin (B2) | 0.10mg8% | 0.19mg15% | <0.1mg |
| Niacin (B3) | 0.73mg5% | 0.72mg5% | +<0.1mg |
| 🔶Minerals | |||
| Sodium | 6.0mg0% | 79mg3% | <0.1mg |
| Calcium | 37mg3% | 99mg8% | <0.1mg |
| Iron | 1.0mg6% | 2.7mg15% | <0.1mg |
| Potassium | 211mg4% | 558mg12% | <0.1mg |
| Phosphorus | 38mg3% | 49mg4% | <0.1mg |
| Magnesium | 25mg6% | 79mg19% | <0.1mg |
| Zinc | 0.24mg2% | 0.53mg5% | <0.1mg |
| Copper | <0.1mg8% | 0.13mg14% | <0.1mg |
| Manganese | 0.22mg9% | 0.90mg39% | <0.1mg |
| Selenium | 0.60mcg1% | 1.0mcg2% | <0.1mcg |
🔬Nutritional Analysis
Calories: Spinach (Raw) is significantly lower in calories at just 23 kcal per 100g compared to 31 kcal for Snap Beans (Raw) — that's 35% fewer calories, making Spinach (Raw) the better choice for calorie-conscious diets.
Protein: Spinach (Raw) provides more protein with 2.86g versus 1.83g per 100g. In terms of protein-to-calorie efficiency, Spinach (Raw) offers better value for building and maintaining muscle.
Fat: Snap Beans (Raw) is the leaner option with 0.22g of total fat per 100g compared to 0.39g.
Key Vitamins: The most notable vitamin differences are in Vitamin A (Spinach (Raw): 469mcg vs 35mcg), Vitamin K (Spinach (Raw): 483mcg vs 43mcg), Folate (Spinach (Raw): 194mcg vs 33mcg).
Key Minerals: Notable mineral differences include Sodium (Spinach (Raw): 79mg vs 6mg), Manganese (Spinach (Raw): 0.897mg vs 0.216mg), Magnesium (Spinach (Raw): 79mg vs 25mg).
Diet Suitability: Spinach (Raw) fits a low-carb or keto diet. Both fit a low-fat diet. Both fit a low-sodium diet.
🔗Related Comparisons
More with Snap Beans
❓Frequently Asked Questions
- Which has more protein, Snap Beans (Raw) or Spinach (Raw)?
- Spinach (Raw) has more protein with 2.86g per 100g compared to 1.83g for Snap Beans (Raw).
- Which is lower in calories, Snap Beans (Raw) or Spinach (Raw)?
- Spinach (Raw) is lower in calories with 23 kcal per 100g versus 31 kcal.
- Is Snap Beans (Raw) or Spinach (Raw) healthier?
- It depends on your goals. Snap Beans (Raw) has 31 calories and 1.83g protein per 100g, while Spinach (Raw) has 23 calories and 2.86g protein. Compare their full nutrition profiles to decide which fits your diet.
- Which has less fat, Snap Beans (Raw) or Spinach (Raw)?
- Snap Beans (Raw) is leaner with 0.22g of fat per 100g compared to 0.39g.
- Which has more fiber, Snap Beans (Raw) or Spinach (Raw)?
- Snap Beans (Raw) has more fiber with 2.7g per 100g compared to 2.2g.