Lets compare vitamin content per 5 ounces of Cooked Malabar Spinach vs Canned Kidney Beans:
Cooked Malabar Spinach has 2.5 times more Vitamin B2, 1.9 times more Vitamin B3, 3.2 times more Vitamin B9 and 4.9 times more Vitamin C than Canned All Types Kidney Beans.
Both Cooked Malabar Spinach and Canned All Types Kidney Beans have similar amounts of Vitamin B1, Vitamin B5 and Vitamin B6 per 5 oz.
Both Cooked Malabar Spinach as well as Canned All Types Kidney Beans have insufficient amounts of Vitamin B12 and Vitamin D in 5 oz.
Comparing minerals per 5 ounces for Cooked Malabar Spinach vs Canned Kidney Beans:
Cooked Malabar Spinach has 3.6 times more Calcium, 1.3 times more Iron, 1.8 times more Magnesium and 1.5 times more Manganese than Canned All Types Kidney Beans.
While Canned All Types Kidney Beans contain 2.5 times more Phosphorus, 5.4 times more Sodium and 1.5 times more Zinc than Cooked Malabar Spinach.
Both Cooked Malabar Spinach and Canned All Types Kidney Beans have similar amounts of Copper, Potassium, Selenium and Water per 5 oz.
Comparison of macro-nutrients per 5 ounces:
Canned All Types Kidney Beans contain 3.7 times more Energy, 5.4 times more Carbohydrate, 2 times more Fiber and 1.8 times more Protein than Cooked Malabar Spinach.
Both Cooked Malabar Spinach as well as Canned All Types Kidney Beans have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 5 oz.