Lets compare vitamin content per 5 ounces of Boiled Spinach vs Canned Kidney Beans:
Boiled and Drained Spinach has 4.6 times more Vitamin B2, 3.3 times more Vitamin B6, 4.1 times more Vitamin B9, 8.2 times more Vitamin C, 104 times more Vitamin E and 120.4 times more Vitamin K than Canned All Types Kidney Beans.
Both Boiled and Drained Spinach and Canned All Types Kidney Beans have similar amounts of Vitamin B1, Vitamin B3 and Vitamin B5 per 5 oz.
Both Boiled and Drained 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 Boiled Spinach vs Canned Kidney Beans:
Boiled and Drained Spinach has 4 times more Calcium, 1.3 times more Copper, 3.1 times more Iron, 3.2 times more Magnesium, 5.6 times more Manganese, 2 times more Potassium, 1.7 times more Selenium and 1.7 times more Zinc than Canned All Types Kidney Beans.
While Canned All Types Kidney Beans contain 1.6 times more Phosphorus and 4.2 times more Sodium than Boiled and Drained Spinach.
Both Boiled and Drained Spinach and Canned All Types Kidney Beans have similar amounts of Water per 5 oz.
Comparison of macro-nutrients per 5 ounces:
Canned All Types Kidney Beans contain 3.7 times more Energy, 3.9 times more Carbohydrate, 4.3 times more Sugars, 1.8 times more Fiber and 1.8 times more Protein than Boiled and Drained Spinach.
Both Boiled and Drained Spinach and Canned All Types Kidney Beans have similar amounts of Omega 3 per 5 oz.
Both Boiled and Drained Spinach as well as Canned All Types Kidney Beans have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 5 oz.