Nährwerte im Vergleich

Vollkornreis 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

Nutty cooked whole grain brown rice in minimalist stoneware dish

Getreide

Vollkornreis

123Kalorien

2.7Protein

1.6Ballaststoffe

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

-81%

Spinat

Spinach (Raw) has fewer calories (energy) (23 kcal vs 123 kcal, 100 kcal less).

Mehr Protein

+4%

Ähnliche Konzentration

Both provide similar protein (2.9 g vs 2.7 g).

Mehr Ballaststoffe

+38%

Spinat

Spinach (Raw) provides 2.2 g vs 1.6 g in Brown Rice (Cooked) (+0.60 g, +38%).

Mehr Vitamin C

Spinat

Spinach (Raw) provides 28.1 mg vs 0 mg in Brown Rice (Cooked) (+28.1 mg).

Comparing per 100 g standard edible portion.

Nährstoff

Vollkornreis100 g edible portion

Spinat100 g edible portion

Makronährstoffe6 Nährstoffe

Kalorien (Energie)Vollkornreis höher

Vollkornreis

123 kcal6% TB

Spinat

23 kcal1% TB

Brown Rice (Cooked) provides 123 kcal vs 23 kcal in Spinach (Raw) (+100 kcal, +435%).

ProteinSpinat höher

Vollkornreis

2.7 g5% TB

Spinat

2.9 g6% TB

Spinach (Raw) provides 2.9 g vs 2.7 g in Brown Rice (Cooked) (+0.12 g, +4%).

KohlenhydrateVollkornreis höher

Vollkornreis

25.6 g9% TB

Spinat

3.6 g1% TB

Brown Rice (Cooked) provides 25.6 g vs 3.6 g in Spinach (Raw) (+22.0 g, +605%).

BallaststoffeSpinat höher

Vollkornreis

1.6 g6% TB

Spinat

2.2 g8% TB

Spinach (Raw) provides 2.2 g vs 1.6 g in Brown Rice (Cooked) (+0.60 g, +38%).

GesamtfettVollkornreis höher

Vollkornreis

0.97 g1% TB

Spinat

0.39 g1% TB

Brown Rice (Cooked) provides 0.97 g vs 0.39 g in Spinach (Raw) (+0.58 g, +149%).

ZuckerSpinat höher

Vollkornreis

0.24 g

Spinat

0.42 g1% TB

Spinach (Raw) provides 0.42 g vs 0.24 g in Brown Rice (Cooked) (+0.18 g, +75%).

Vitamine12 Nährstoffe

Vitamin CSpinat höher

Vollkornreis

0 mg

Spinat

28.1 mg31% TB

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

Vitamin ASpinat höher

Vollkornreis

0 µg

Spinat

469 µg52% TB

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

Vitamin DÄhnlich

Vollkornreis

0 µg

Spinat

0 µg

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

Vitamin ESpinat höher

Vollkornreis

0.07 mg

Spinat

2.0 mg14% TB

Spinach (Raw) provides 2.0 mg vs 0.07 mg in Brown Rice (Cooked) (+2.0 mg, +2800%).

Vitamin KSpinat höher

Vollkornreis

0.6 µg1% TB

Spinat

483 µg402% TB

Spinach (Raw) provides 483 µg vs 0.6 µg in Brown Rice (Cooked) (+482 µg, +80383%).

FolsäureSpinat höher

Vollkornreis

9.0 µg2% TB

Spinat

194 µg49% TB

Spinach (Raw) provides 194 µg vs 9.0 µg in Brown Rice (Cooked) (+185 µg, +2056%).

Vitamin B1 (Thiamin)Vollkornreis höher

Vollkornreis

0.18 mg15% TB

Spinat

0.08 mg7% TB

Brown Rice (Cooked) provides slightly more thiamin (vitamin b1) (0.18 mg vs 0.08 mg).

Vitamin B2 (Riboflavin)Spinat höher

Vollkornreis

0.07 mg5% TB

Spinat

0.19 mg15% TB

Spinach (Raw) provides slightly more riboflavin (vitamin b2) (0.19 mg vs 0.07 mg).

Vitamin B3 (Niacin)Vollkornreis höher

Vollkornreis

2.6 mg16% TB

Spinat

0.72 mg5% TB

Brown Rice (Cooked) provides 2.6 mg vs 0.72 mg in Spinach (Raw) (+1.8 mg, +254%).

Vitamin B5Vollkornreis höher

Vollkornreis

0.73 mg14% TB

Spinat

0.07 mg1% TB

Brown Rice (Cooked) provides 0.73 mg vs 0.07 mg in Spinach (Raw) (+0.66 mg, +1015%).

Vitamin B6Ähnlich

Vollkornreis

0.15 mg9% TB

Spinat

0.20 mg11% TB

Both Brown Rice (Cooked) and Spinach (Raw) provide similar amounts of vitamin b6 (0.15 mg).

Vitamin B12Ähnlich

Vollkornreis

0 µg

Spinat

0 µg

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

Mineralstoffe7 Nährstoffe

NatriumSpinat höher

Vollkornreis

4.0 mg

Spinat

79.0 mg3% TB

Spinach (Raw) provides 79.0 mg vs 4.0 mg in Brown Rice (Cooked) (+75.0 mg, +1875%).

KaliumSpinat höher

Vollkornreis

86.0 mg2% TB

Spinat

558 mg12% TB

Spinach (Raw) provides 558 mg vs 86.0 mg in Brown Rice (Cooked) (+472 mg, +549%).

CalciumSpinat höher

Vollkornreis

10.0 mg1% TB

Spinat

99.0 mg8% TB

Spinach (Raw) provides 99.0 mg vs 10.0 mg in Brown Rice (Cooked) (+89.0 mg, +890%).

EisenSpinat höher

Vollkornreis

0.56 mg3% TB

Spinat

2.7 mg15% TB

Spinach (Raw) provides 2.7 mg vs 0.56 mg in Brown Rice (Cooked) (+2.2 mg, +384%).

MagnesiumSpinat höher

Vollkornreis

44.0 mg10% TB

Spinat

79.0 mg19% TB

Spinach (Raw) provides 79.0 mg vs 44.0 mg in Brown Rice (Cooked) (+35.0 mg, +80%).

PhosphorVollkornreis höher

Vollkornreis

103 mg8% TB

Spinat

49.0 mg4% TB

Brown Rice (Cooked) provides 103 mg vs 49.0 mg in Spinach (Raw) (+54.0 mg, +110%).

ZinkVollkornreis höher

Vollkornreis

0.71 mg6% TB

Spinat

0.53 mg5% TB

Brown Rice (Cooked) provides 0.71 mg vs 0.53 mg in Spinach (Raw) (+0.18 mg, +34%).

Lipide1 Nährstoffe

Gesättigte FettsäurenVollkornreis höher

Vollkornreis

0.24 g1% TB

Spinat

0.06 g

Brown Rice (Cooked) provides 0.24 g vs 0.06 g in Spinach (Raw) (+0.18 g, +281%).

Nährstoff

Vollkornreis195 g (1 cup cooked (195 g))

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

Makronährstoffe6 Nährstoffe

Kalorien (Energie)Vollkornreis höher

Vollkornreis

240 kcal12% TB

Spinat

7 kcal

Brown Rice (Cooked) provides 240 kcal vs 7 kcal in Spinach (Raw) (+233 kcal, +3376%).

ProteinVollkornreis höher

Vollkornreis

5.3 g11% TB

Spinat

0.86 g2% TB

Brown Rice (Cooked) provides 5.3 g vs 0.86 g in Spinach (Raw) (+4.5 g, +523%).

KohlenhydrateVollkornreis höher

Vollkornreis

49.9 g18% TB

Spinat

1.1 g

Brown Rice (Cooked) provides 49.9 g vs 1.1 g in Spinach (Raw) (+48.8 g, +4480%).

BallaststoffeVollkornreis höher

Vollkornreis

3.1 g11% TB

Spinat

0.66 g2% TB

Brown Rice (Cooked) provides 3.1 g vs 0.66 g in Spinach (Raw) (+2.5 g, +373%).

GesamtfettVollkornreis höher

Vollkornreis

1.9 g2% TB

Spinat

0.12 g

Brown Rice (Cooked) provides 1.9 g vs 0.12 g in Spinach (Raw) (+1.8 g, +1517%).

ZuckerVollkornreis höher

Vollkornreis

0.47 g1% TB

Spinat

0.13 g

Brown Rice (Cooked) provides 0.47 g vs 0.13 g in Spinach (Raw) (+0.34 g, +271%).

Vitamine12 Nährstoffe

Vitamin CSpinat höher

Vollkornreis

0 mg

Spinat

8.4 mg9% TB

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

Vitamin ASpinat höher

Vollkornreis

0 µg

Spinat

141 µg16% TB

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

Vitamin DÄhnlich

Vollkornreis

0 µg

Spinat

0 µg

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

Vitamin ESpinat höher

Vollkornreis

0.14 mg1% TB

Spinat

0.61 mg4% TB

Spinach (Raw) provides 0.61 mg vs 0.14 mg in Brown Rice (Cooked) (+0.47 mg, +346%).

Vitamin KSpinat höher

Vollkornreis

1.2 µg1% TB

Spinat

145 µg121% TB

Spinach (Raw) provides 145 µg vs 1.2 µg in Brown Rice (Cooked) (+144 µg, +12282%).

FolsäureSpinat höher

Vollkornreis

18 µg4% TB

Spinat

58 µg15% TB

Spinach (Raw) provides 58 µg vs 18 µg in Brown Rice (Cooked) (+41 µg, +232%).

Vitamin B1 (Thiamin)Vollkornreis höher

Vollkornreis

0.35 mg29% TB

Spinat

0.02 mg2% TB

Brown Rice (Cooked) provides 0.35 mg vs 0.02 mg in Spinach (Raw) (+0.33 mg, +1392%).

Vitamin B2 (Riboflavin)Vollkornreis höher

Vollkornreis

0.13 mg10% TB

Spinat

0.06 mg4% TB

Brown Rice (Cooked) provides slightly more riboflavin (vitamin b2) (0.13 mg vs 0.06 mg).

Vitamin B3 (Niacin)Vollkornreis höher

Vollkornreis

5.0 mg31% TB

Spinat

0.22 mg1% TB

Brown Rice (Cooked) provides 5.0 mg vs 0.22 mg in Spinach (Raw) (+4.8 mg, +2199%).

Vitamin B5Vollkornreis höher

Vollkornreis

1.4 mg28% TB

Spinat

0.02 mg

Brown Rice (Cooked) provides 1.4 mg vs 0.02 mg in Spinach (Raw) (+1.4 mg, +7150%).

Vitamin B6Vollkornreis höher

Vollkornreis

0.29 mg17% TB

Spinat

0.06 mg3% TB

Brown Rice (Cooked) provides 0.29 mg vs 0.06 mg in Spinach (Raw) (+0.23 mg, +397%).

Vitamin B12Ähnlich

Vollkornreis

0 µg

Spinat

0 µg

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

Mineralstoffe7 Nährstoffe

NatriumSpinat höher

Vollkornreis

7.8 mg

Spinat

23.7 mg1% TB

Spinach (Raw) provides 23.7 mg vs 7.8 mg in Brown Rice (Cooked) (+15.9 mg, +204%).

KaliumÄhnlich

Vollkornreis

168 mg4% TB

Spinat

167 mg4% TB

Both Brown Rice (Cooked) and Spinach (Raw) provide similar amounts of potassium (168 mg).

CalciumSpinat höher

Vollkornreis

19.5 mg2% TB

Spinat

29.7 mg2% TB

Spinach (Raw) provides 29.7 mg vs 19.5 mg in Brown Rice (Cooked) (+10.2 mg, +52%).

EisenVollkornreis höher

Vollkornreis

1.1 mg6% TB

Spinat

0.81 mg5% TB

Brown Rice (Cooked) provides 1.1 mg vs 0.81 mg in Spinach (Raw) (+0.28 mg, +34%).

MagnesiumVollkornreis höher

Vollkornreis

85.8 mg20% TB

Spinat

23.7 mg6% TB

Brown Rice (Cooked) provides 85.8 mg vs 23.7 mg in Spinach (Raw) (+62.1 mg, +262%).

PhosphorVollkornreis höher

Vollkornreis

201 mg16% TB

Spinat

14.7 mg1% TB

Brown Rice (Cooked) provides 201 mg vs 14.7 mg in Spinach (Raw) (+186 mg, +1266%).

ZinkVollkornreis höher

Vollkornreis

1.4 mg13% TB

Spinat

0.16 mg1% TB

Brown Rice (Cooked) provides 1.4 mg vs 0.16 mg in Spinach (Raw) (+1.2 mg, +771%).

Lipide1 Nährstoffe

Gesättigte FettsäurenVollkornreis höher

Vollkornreis

0.47 g2% TB

Spinat

0.02 g

Brown Rice (Cooked) provides 0.47 g vs 0.02 g in Spinach (Raw) (+0.45 g, +2376%).

Nährstoff

VollkornreisAmount per 100 kcal (81 g)

SpinatAmount per 100 kcal (435 g)

Makronährstoffe6 Nährstoffe

Kalorien (Energie)Ähnlich

Vollkornreis

100 kcal5% TB

Spinat

100 kcal5% TB

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

ProteinSpinat höher

Vollkornreis

2.2 g4% TB

Spinat

12.4 g25% TB

Spinach (Raw) provides 12.4 g vs 2.2 g in Brown Rice (Cooked) (+10.2 g, +461%).

KohlenhydrateVollkornreis höher

Vollkornreis

20.7 g8% TB

Spinat

15.8 g6% TB

Brown Rice (Cooked) provides 20.7 g vs 15.8 g in Spinach (Raw) (+4.9 g, +31%).

BallaststoffeSpinat höher

Vollkornreis

1.3 g5% TB

Spinat

9.6 g34% TB

Spinach (Raw) provides 9.6 g vs 1.3 g in Brown Rice (Cooked) (+8.3 g, +638%).

GesamtfettSpinat höher

Vollkornreis

0.79 g1% TB

Spinat

1.7 g2% TB

Spinach (Raw) provides 1.7 g vs 0.79 g in Brown Rice (Cooked) (+0.91 g, +116%).

ZuckerSpinat höher

Vollkornreis

0.19 g

Spinat

1.8 g4% TB

Spinach (Raw) provides 1.8 g vs 0.19 g in Brown Rice (Cooked) (+1.6 g, +840%).

Vitamine12 Nährstoffe

Vitamin CSpinat höher

Vollkornreis

0 mg

Spinat

122 mg136% TB

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

Vitamin ASpinat höher

Vollkornreis

0 µg

Spinat

2,040 µg227% TB

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

Vitamin DÄhnlich

Vollkornreis

0 µg

Spinat

0 µg

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

Vitamin ESpinat höher

Vollkornreis

0.06 mg

Spinat

8.8 mg59% TB

Spinach (Raw) provides 8.8 mg vs 0.06 mg in Brown Rice (Cooked) (+8.8 mg, +15474%).

Vitamin KSpinat höher

Vollkornreis

0.5 µg

Spinat

2,101 µg1751% TB

Spinach (Raw) provides 2,101 µg vs 0.5 µg in Brown Rice (Cooked) (+2,100 µg, +432125%).

FolsäureSpinat höher

Vollkornreis

7.3 µg2% TB

Spinat

844 µg211% TB

Spinach (Raw) provides 844 µg vs 7.3 µg in Brown Rice (Cooked) (+837 µg, +11476%).

Vitamin B1 (Thiamin)Spinat höher

Vollkornreis

0.14 mg12% TB

Spinat

0.34 mg28% TB

Spinach (Raw) provides 0.34 mg vs 0.14 mg in Brown Rice (Cooked) (+0.19 mg, +134%).

Vitamin B2 (Riboflavin)Spinat höher

Vollkornreis

0.06 mg4% TB

Spinat

0.82 mg63% TB

Spinach (Raw) provides 0.82 mg vs 0.06 mg in Brown Rice (Cooked) (+0.77 mg, +1393%).

Vitamin B3 (Niacin)Spinat höher

Vollkornreis

2.1 mg13% TB

Spinat

3.1 mg20% TB

Spinach (Raw) provides 3.1 mg vs 2.1 mg in Brown Rice (Cooked) (+1.1 mg, +52%).

Vitamin B5Vollkornreis höher

Vollkornreis

0.59 mg12% TB

Spinat

0.28 mg6% TB

Brown Rice (Cooked) provides 0.59 mg vs 0.28 mg in Spinach (Raw) (+0.30 mg, +108%).

Vitamin B6Spinat höher

Vollkornreis

0.12 mg7% TB

Spinat

0.85 mg50% TB

Spinach (Raw) provides 0.85 mg vs 0.12 mg in Brown Rice (Cooked) (+0.73 mg, +603%).

Vitamin B12Ähnlich

Vollkornreis

0 µg

Spinat

0 µg

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

Mineralstoffe7 Nährstoffe

NatriumSpinat höher

Vollkornreis

3.2 mg

Spinat

344 mg15% TB

Spinach (Raw) provides 344 mg vs 3.2 mg in Brown Rice (Cooked) (+340 mg, +10506%).

KaliumSpinat höher

Vollkornreis

69.7 mg1% TB

Spinat

2,427 mg52% TB

Spinach (Raw) provides 2,427 mg vs 69.7 mg in Brown Rice (Cooked) (+2,358 mg, +3384%).

CalciumSpinat höher

Vollkornreis

8.1 mg1% TB

Spinat

431 mg33% TB

Spinach (Raw) provides 431 mg vs 8.1 mg in Brown Rice (Cooked) (+423 mg, +5217%).

EisenSpinat höher

Vollkornreis

0.45 mg3% TB

Spinat

11.8 mg65% TB

Spinach (Raw) provides 11.8 mg vs 0.45 mg in Brown Rice (Cooked) (+11.3 mg, +2499%).

MagnesiumSpinat höher

Vollkornreis

35.6 mg8% TB

Spinat

344 mg82% TB

Spinach (Raw) provides 344 mg vs 35.6 mg in Brown Rice (Cooked) (+308 mg, +864%).

PhosphorSpinat höher

Vollkornreis

83.4 mg7% TB

Spinat

213 mg17% TB

Spinach (Raw) provides 213 mg vs 83.4 mg in Brown Rice (Cooked) (+130 mg, +155%).

ZinkSpinat höher

Vollkornreis

0.58 mg5% TB

Spinat

2.3 mg21% TB

Spinach (Raw) provides 2.3 mg vs 0.58 mg in Brown Rice (Cooked) (+1.7 mg, +301%).

Lipide1 Nährstoffe

Gesättigte FettsäurenSpinat höher

Vollkornreis

0.19 g1% TB

Spinat

0.27 g1% TB

Spinach (Raw) provides 0.27 g vs 0.19 g in Brown Rice (Cooked) (+0.08 g, +41%).

Nährstoff

VollkornreisNormalized to 300 kcal (244 g)

SpinatNormalized to 300 kcal (1304 g)

Makronährstoffe6 Nährstoffe

Kalorien (Energie)Ähnlich

Vollkornreis

300 kcal15% TB

Spinat

300 kcal15% TB

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

ProteinSpinat höher

Vollkornreis

6.7 g13% TB

Spinat

37.3 g75% TB

Spinach (Raw) provides 37.3 g vs 6.7 g in Brown Rice (Cooked) (+30.6 g, +458%).

KohlenhydrateVollkornreis höher

Vollkornreis

62.4 g23% TB

Spinat

47.3 g17% TB

Brown Rice (Cooked) provides 62.4 g vs 47.3 g in Spinach (Raw) (+15.1 g, +32%).

BallaststoffeSpinat höher

Vollkornreis

3.9 g14% TB

Spinat

28.7 g102% TB

Spinach (Raw) provides 28.7 g vs 3.9 g in Brown Rice (Cooked) (+24.8 g, +635%).

GesamtfettSpinat höher

Vollkornreis

2.4 g3% TB

Spinat

5.1 g7% TB

Spinach (Raw) provides 5.1 g vs 2.4 g in Brown Rice (Cooked) (+2.7 g, +115%).

ZuckerSpinat höher

Vollkornreis

0.59 g1% TB

Spinat

5.5 g11% TB

Spinach (Raw) provides 5.5 g vs 0.59 g in Brown Rice (Cooked) (+4.9 g, +835%).

Vitamine12 Nährstoffe

Vitamin CSpinat höher

Vollkornreis

0 mg

Spinat

366 mg407% TB

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

Vitamin ASpinat höher

Vollkornreis

0 µg

Spinat

6,116 µg680% TB

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

Vitamin DÄhnlich

Vollkornreis

0 µg

Spinat

0 µg

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

Vitamin ESpinat höher

Vollkornreis

0.17 mg1% TB

Spinat

26.5 mg176% TB

Spinach (Raw) provides 26.5 mg vs 0.17 mg in Brown Rice (Cooked) (+26.3 mg, +15398%).

Vitamin KSpinat höher

Vollkornreis

1.5 µg1% TB

Spinat

6,297 µg5248% TB

Spinach (Raw) provides 6,297 µg vs 1.5 µg in Brown Rice (Cooked) (+6,296 µg, +430024%).

FolsäureSpinat höher

Vollkornreis

22 µg5% TB

Spinat

2,530 µg632% TB

Spinach (Raw) provides 2,530 µg vs 22 µg in Brown Rice (Cooked) (+2,508 µg, +11420%).

Vitamin B1 (Thiamin)Spinat höher

Vollkornreis

0.44 mg36% TB

Spinat

1.0 mg85% TB

Spinach (Raw) provides 1.0 mg vs 0.44 mg in Brown Rice (Cooked) (+0.58 mg, +133%).

Vitamin B2 (Riboflavin)Spinat höher

Vollkornreis

0.17 mg13% TB

Spinat

2.5 mg190% TB

Spinach (Raw) provides 2.5 mg vs 0.17 mg in Brown Rice (Cooked) (+2.3 mg, +1385%).

Vitamin B3 (Niacin)Spinat höher

Vollkornreis

6.2 mg39% TB

Spinat

9.4 mg59% TB

Spinach (Raw) provides 9.4 mg vs 6.2 mg in Brown Rice (Cooked) (+3.2 mg, +51%).

Vitamin B5Vollkornreis höher

Vollkornreis

1.8 mg35% TB

Spinat

0.85 mg17% TB

Brown Rice (Cooked) provides 1.8 mg vs 0.85 mg in Spinach (Raw) (+0.92 mg, +109%).

Vitamin B6Spinat höher

Vollkornreis

0.36 mg21% TB

Spinat

2.5 mg150% TB

Spinach (Raw) provides 2.5 mg vs 0.36 mg in Brown Rice (Cooked) (+2.2 mg, +599%).

Vitamin B12Ähnlich

Vollkornreis

0 µg

Spinat

0 µg

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

Mineralstoffe7 Nährstoffe

NatriumSpinat höher

Vollkornreis

9.8 mg

Spinat

1,030 mg45% TB

Spinach (Raw) provides 1,030 mg vs 9.8 mg in Brown Rice (Cooked) (+1,020 mg, +10455%).

KaliumSpinat höher

Vollkornreis

210 mg4% TB

Spinat

7,276 mg155% TB

Spinach (Raw) provides 7,276 mg vs 210 mg in Brown Rice (Cooked) (+7,066 mg, +3368%).

CalciumSpinat höher

Vollkornreis

24.4 mg2% TB

Spinat

1,291 mg99% TB

Spinach (Raw) provides 1,291 mg vs 24.4 mg in Brown Rice (Cooked) (+1,267 mg, +5191%).

EisenSpinat höher

Vollkornreis

1.4 mg8% TB

Spinat

35.3 mg196% TB

Spinach (Raw) provides 35.3 mg vs 1.4 mg in Brown Rice (Cooked) (+34.0 mg, +2486%).

MagnesiumSpinat höher

Vollkornreis

107 mg26% TB

Spinat

1,030 mg245% TB

Spinach (Raw) provides 1,030 mg vs 107 mg in Brown Rice (Cooked) (+923 mg, +860%).

PhosphorSpinat höher

Vollkornreis

251 mg20% TB

Spinat

639 mg51% TB

Spinach (Raw) provides 639 mg vs 251 mg in Brown Rice (Cooked) (+388 mg, +154%).

ZinkSpinat höher

Vollkornreis

1.7 mg16% TB

Spinat

6.9 mg63% TB

Spinach (Raw) provides 6.9 mg vs 1.7 mg in Brown Rice (Cooked) (+5.2 mg, +299%).

Lipide1 Nährstoffe

Gesättigte FettsäurenSpinat höher

Vollkornreis

0.59 g3% TB

Spinat

0.82 g4% TB

Spinach (Raw) provides 0.82 g vs 0.59 g in Brown Rice (Cooked) (+0.24 g, +40%).

Vollkornreis vs Spinat

Vollkornreis

Spinat

Nutritional Takeaways

Zusammenfassung des Vergleichs