Lets compare vitamin content per 14 ounces of Spinach vs Boiled Kidney Beans:
Raw Spinach has more Vitamin A, 3.3 times more Vitamin B2, 1.3 times more Vitamin B3, 1.6 times more Vitamin B6, 1.5 times more Vitamin B9, 23.4 times more Vitamin C, 67.7 times more Vitamin E and 57.5 times more Vitamin K than Boiled All Types Kidney Beans.
While Boiled All Types Kidney Beans contain 2.1 times more Vitamin B1 and 3.4 times more Vitamin B5 than Raw Spinach.
Both Raw Spinach as well as Boiled All Types Kidney Beans have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.
Comparing minerals per 14 ounces for Spinach vs Boiled Kidney Beans:
Raw Spinach has 2.8 times more Calcium, 1.2 times more Iron, 1.9 times more Magnesium, 2.1 times more Manganese, 1.4 times more Potassium, 79 times more Sodium and 1.4 times more Water than Boiled All Types Kidney Beans.
While Boiled All Types Kidney Beans contain 1.7 times more Copper, 2.8 times more Phosphorus and 1.9 times more Zinc than Raw Spinach.
Both Raw Spinach and Boiled All Types Kidney Beans have similar amounts of Selenium per 14 oz.
Comparison of macro-nutrients per 14 ounces:
Boiled All Types Kidney Beans contain 5.5 times more Energy, 6.3 times more Carbohydrate, 2.9 times more Fiber and 3 times more Protein than Raw Spinach.
Both Raw Spinach and Boiled All Types Kidney Beans have similar amounts of Omega 3 per 14 oz.
Both Raw Spinach as well as Boiled All Types Kidney Beans have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 14 oz.