Nährwerte im Vergleich

Mango 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

Obst

Mango

60Kalorien

0.8Protein

1.6Ballaststoffe

36.4Vitamin C

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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

-62%

Spinat

Spinach (Raw) has fewer calories (energy) (23 kcal vs 60 kcal, 37 kcal less).

Mehr Protein

+249%

Spinat

Spinach (Raw) provides 2.9 g vs 0.82 g in Mango (+2.0 g, +249%).

Mehr Ballaststoffe

+38%

Spinat

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

Mehr Vitamin C

+30%

Mango

Mango provides 36.4 mg vs 28.1 mg in Spinach (Raw) (+8.3 mg, +30%).

Comparing per 100 g standard edible portion.

Nährstoff

Mango100 g edible portion

Spinat100 g edible portion

Makronährstoffe6 Nährstoffe

Kalorien (Energie)Mango höher

Mango

60 kcal3% TB

Spinat

23 kcal1% TB

Mango provides 60 kcal vs 23 kcal in Spinach (Raw) (+37 kcal, +161%).

ProteinSpinat höher

Mango

0.82 g2% TB

Spinat

2.9 g6% TB

Spinach (Raw) provides 2.9 g vs 0.82 g in Mango (+2.0 g, +249%).

KohlenhydrateMango höher

Mango

15.0 g5% TB

Spinat

3.6 g1% TB

Mango provides 15.0 g vs 3.6 g in Spinach (Raw) (+11.4 g, +313%).

BallaststoffeSpinat höher

Mango

1.6 g6% TB

Spinat

2.2 g8% TB

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

GesamtfettÄhnlich

Mango

0.38 g

Spinat

0.39 g1% TB

Both Mango and Spinach (Raw) provide similar amounts of total fat (0.38 g).

ZuckerMango höher

Mango

13.7 g27% TB

Spinat

0.42 g1% TB

Mango provides 13.7 g vs 0.42 g in Spinach (Raw) (+13.2 g, +3152%).

Vitamine12 Nährstoffe

Vitamin CMango höher

Mango

36.4 mg40% TB

Spinat

28.1 mg31% TB

Mango provides 36.4 mg vs 28.1 mg in Spinach (Raw) (+8.3 mg, +30%).

Vitamin ASpinat höher

Mango

54 µg6% TB

Spinat

469 µg52% TB

Spinach (Raw) provides 469 µg vs 54 µg in Mango (+415 µg, +769%).

Vitamin DÄhnlich

Mango

0 µg

Spinat

0 µg

Both Mango and Spinach (Raw) provide similar amounts of vitamin d (0 µg).

Vitamin ESpinat höher

Mango

0.90 mg6% TB

Spinat

2.0 mg14% TB

Spinach (Raw) provides 2.0 mg vs 0.90 mg in Mango (+1.1 mg, +126%).

Vitamin KSpinat höher

Mango

4.2 µg4% TB

Spinat

483 µg402% TB

Spinach (Raw) provides 483 µg vs 4.2 µg in Mango (+479 µg, +11398%).

FolsäureSpinat höher

Mango

43 µg11% TB

Spinat

194 µg49% TB

Spinach (Raw) provides 194 µg vs 43 µg in Mango (+151 µg, +351%).

Vitamin B1 (Thiamin)Ähnlich

Mango

0.03 mg2% TB

Spinat

0.08 mg7% TB

Both Mango and Spinach (Raw) provide similar amounts of thiamin (vitamin b1) (0.03 mg).

Vitamin B2 (Riboflavin)Spinat höher

Mango

0.04 mg3% TB

Spinat

0.19 mg15% TB

Spinach (Raw) provides slightly more riboflavin (vitamin b2) (0.19 mg vs 0.04 mg).

Vitamin B3 (Niacin)Spinat höher

Mango

0.67 mg4% TB

Spinat

0.72 mg5% TB

Spinach (Raw) provides 0.72 mg vs 0.67 mg in Mango (+0.05 mg, +8%).

Vitamin B5Mango höher

Mango

0.20 mg4% TB

Spinat

0.07 mg1% TB

Mango provides slightly more pantothenic acid (b5) (0.20 mg vs 0.07 mg).

Vitamin B6Spinat höher

Mango

0.12 mg7% TB

Spinat

0.20 mg11% TB

Spinach (Raw) provides slightly more vitamin b6 (0.20 mg vs 0.12 mg).

Vitamin B12Ähnlich

Mango

0 µg

Spinat

0 µg

Both Mango and Spinach (Raw) provide similar amounts of vitamin b12 (0 µg).

Mineralstoffe7 Nährstoffe

NatriumSpinat höher

Mango

1.0 mg

Spinat

79.0 mg3% TB

Spinach (Raw) provides 79.0 mg vs 1.0 mg in Mango (+78.0 mg, +7800%).

KaliumSpinat höher

Mango

168 mg4% TB

Spinat

558 mg12% TB

Spinach (Raw) provides 558 mg vs 168 mg in Mango (+390 mg, +232%).

CalciumSpinat höher

Mango

11.0 mg1% TB

Spinat

99.0 mg8% TB

Spinach (Raw) provides 99.0 mg vs 11.0 mg in Mango (+88.0 mg, +800%).

EisenSpinat höher

Mango

0.16 mg1% TB

Spinat

2.7 mg15% TB

Spinach (Raw) provides 2.7 mg vs 0.16 mg in Mango (+2.6 mg, +1594%).

MagnesiumSpinat höher

Mango

10.0 mg2% TB

Spinat

79.0 mg19% TB

Spinach (Raw) provides 79.0 mg vs 10.0 mg in Mango (+69.0 mg, +690%).

PhosphorSpinat höher

Mango

14.0 mg1% TB

Spinat

49.0 mg4% TB

Spinach (Raw) provides 49.0 mg vs 14.0 mg in Mango (+35.0 mg, +250%).

ZinkSpinat höher

Mango

0.09 mg1% TB

Spinat

0.53 mg5% TB

Spinach (Raw) provides 0.53 mg vs 0.09 mg in Mango (+0.44 mg, +489%).

Lipide1 Nährstoffe

Gesättigte FettsäurenÄhnlich

Mango

0.09 g

Spinat

0.06 g

Both Mango and Spinach (Raw) provide similar amounts of saturated fat (0.09 g).

Nährstoff

Mango336 g (1 whole fruit (336 g))

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

Makronährstoffe6 Nährstoffe

Kalorien (Energie)Mango höher

Mango

202 kcal10% TB

Spinat

7 kcal

Mango provides 202 kcal vs 7 kcal in Spinach (Raw) (+195 kcal, +2822%).

ProteinMango höher

Mango

2.8 g6% TB

Spinat

0.86 g2% TB

Mango provides 2.8 g vs 0.86 g in Spinach (Raw) (+1.9 g, +221%).

KohlenhydrateMango höher

Mango

50.3 g18% TB

Spinat

1.1 g

Mango provides 50.3 g vs 1.1 g in Spinach (Raw) (+49.2 g, +4522%).

BallaststoffeMango höher

Mango

5.4 g19% TB

Spinat

0.66 g2% TB

Mango provides 5.4 g vs 0.66 g in Spinach (Raw) (+4.7 g, +715%).

GesamtfettMango höher

Mango

1.3 g2% TB

Spinat

0.12 g

Mango provides 1.3 g vs 0.12 g in Spinach (Raw) (+1.2 g, +991%).

ZuckerMango höher

Mango

45.9 g92% TB

Spinat

0.13 g

Mango provides 45.9 g vs 0.13 g in Spinach (Raw) (+45.8 g, +36327%).

Vitamine12 Nährstoffe

Vitamin CMango höher

Mango

122 mg136% TB

Spinat

8.4 mg9% TB

Mango provides 122 mg vs 8.4 mg in Spinach (Raw) (+114 mg, +1351%).

Vitamin AMango höher

Mango

181 µg20% TB

Spinat

141 µg16% TB

Mango provides 181 µg vs 141 µg in Spinach (Raw) (+41 µg, +29%).

Vitamin DÄhnlich

Mango

0 µg

Spinat

0 µg

Both Mango and Spinach (Raw) provide similar amounts of vitamin d (0 µg).

Vitamin EMango höher

Mango

3.0 mg20% TB

Spinat

0.61 mg4% TB

Mango provides 3.0 mg vs 0.61 mg in Spinach (Raw) (+2.4 mg, +397%).

Vitamin KSpinat höher

Mango

14 µg12% TB

Spinat

145 µg121% TB

Spinach (Raw) provides 145 µg vs 14 µg in Mango (+131 µg, +927%).

FolsäureMango höher

Mango

144 µg36% TB

Spinat

58 µg15% TB

Mango provides 144 µg vs 58 µg in Spinach (Raw) (+86 µg, +148%).

Vitamin B1 (Thiamin)Mango höher

Mango

0.09 mg8% TB

Spinat

0.02 mg2% TB

Mango provides slightly more thiamin (vitamin b1) (0.09 mg vs 0.02 mg).

Vitamin B2 (Riboflavin)Mango höher

Mango

0.13 mg10% TB

Spinat

0.06 mg4% TB

Mango provides slightly more riboflavin (vitamin b2) (0.13 mg vs 0.06 mg).

Vitamin B3 (Niacin)Mango höher

Mango

2.2 mg14% TB

Spinat

0.22 mg1% TB

Mango provides 2.2 mg vs 0.22 mg in Spinach (Raw) (+2.0 mg, +935%).

Vitamin B5Mango höher

Mango

0.66 mg13% TB

Spinat

0.02 mg

Mango provides 0.66 mg vs 0.02 mg in Spinach (Raw) (+0.64 mg, +3294%).

Vitamin B6Mango höher

Mango

0.40 mg24% TB

Spinat

0.06 mg3% TB

Mango provides 0.40 mg vs 0.06 mg in Spinach (Raw) (+0.34 mg, +583%).

Vitamin B12Ähnlich

Mango

0 µg

Spinat

0 µg

Both Mango and Spinach (Raw) provide similar amounts of vitamin b12 (0 µg).

Mineralstoffe7 Nährstoffe

NatriumSpinat höher

Mango

3.4 mg

Spinat

23.7 mg1% TB

Spinach (Raw) provides 23.7 mg vs 3.4 mg in Mango (+20.3 mg, +605%).

KaliumMango höher

Mango

564 mg12% TB

Spinat

167 mg4% TB

Mango provides 564 mg vs 167 mg in Spinach (Raw) (+397 mg, +237%).

CalciumMango höher

Mango

37.0 mg3% TB

Spinat

29.7 mg2% TB

Mango provides 37.0 mg vs 29.7 mg in Spinach (Raw) (+7.3 mg, +24%).

EisenSpinat höher

Mango

0.54 mg3% TB

Spinat

0.81 mg5% TB

Spinach (Raw) provides 0.81 mg vs 0.54 mg in Mango (+0.28 mg, +51%).

MagnesiumMango höher

Mango

33.6 mg8% TB

Spinat

23.7 mg6% TB

Mango provides 33.6 mg vs 23.7 mg in Spinach (Raw) (+9.9 mg, +42%).

PhosphorMango höher

Mango

47.0 mg4% TB

Spinat

14.7 mg1% TB

Mango provides 47.0 mg vs 14.7 mg in Spinach (Raw) (+32.3 mg, +220%).

ZinkMango höher

Mango

0.30 mg3% TB

Spinat

0.16 mg1% TB

Mango provides 0.30 mg vs 0.16 mg in Spinach (Raw) (+0.14 mg, +90%).

Lipide1 Nährstoffe

Gesättigte FettsäurenMango höher

Mango

0.30 g2% TB

Spinat

0.02 g

Mango provides 0.30 g vs 0.02 g in Spinach (Raw) (+0.28 g, +1500%).

Nährstoff

MangoAmount per 100 kcal (167 g)

SpinatAmount per 100 kcal (435 g)

Makronährstoffe6 Nährstoffe

Kalorien (Energie)Ähnlich

Mango

100 kcal5% TB

Spinat

100 kcal5% TB

Both Mango and Spinach (Raw) provide similar amounts of calories (energy) (100 kcal).

ProteinSpinat höher

Mango

1.4 g3% TB

Spinat

12.4 g25% TB

Spinach (Raw) provides 12.4 g vs 1.4 g in Mango (+11.1 g, +809%).

KohlenhydrateMango höher

Mango

25.0 g9% TB

Spinat

15.8 g6% TB

Mango provides 25.0 g vs 15.8 g in Spinach (Raw) (+9.2 g, +58%).

BallaststoffeSpinat höher

Mango

2.7 g10% TB

Spinat

9.6 g34% TB

Spinach (Raw) provides 9.6 g vs 2.7 g in Mango (+6.9 g, +258%).

GesamtfettSpinat höher

Mango

0.63 g1% TB

Spinat

1.7 g2% TB

Spinach (Raw) provides 1.7 g vs 0.63 g in Mango (+1.1 g, +167%).

ZuckerMango höher

Mango

22.8 g46% TB

Spinat

1.8 g4% TB

Mango provides 22.8 g vs 1.8 g in Spinach (Raw) (+21.0 g, +1149%).

Vitamine12 Nährstoffe

Vitamin CSpinat höher

Mango

60.8 mg68% TB

Spinat

122 mg136% TB

Spinach (Raw) provides 122 mg vs 60.8 mg in Mango (+61.4 mg, +101%).

Vitamin ASpinat höher

Mango

90 µg10% TB

Spinat

2,040 µg227% TB

Spinach (Raw) provides 2,040 µg vs 90 µg in Mango (+1,950 µg, +2162%).

Vitamin DÄhnlich

Mango

0 µg

Spinat

0 µg

Both Mango and Spinach (Raw) provide similar amounts of vitamin d (0 µg).

Vitamin ESpinat höher

Mango

1.5 mg10% TB

Spinat

8.8 mg59% TB

Spinach (Raw) provides 8.8 mg vs 1.5 mg in Mango (+7.3 mg, +488%).

Vitamin KSpinat höher

Mango

7.0 µg6% TB

Spinat

2,101 µg1751% TB

Spinach (Raw) provides 2,101 µg vs 7.0 µg in Mango (+2,094 µg, +29849%).

FolsäureSpinat höher

Mango

72 µg18% TB

Spinat

844 µg211% TB

Spinach (Raw) provides 844 µg vs 72 µg in Mango (+772 µg, +1075%).

Vitamin B1 (Thiamin)Spinat höher

Mango

0.05 mg4% TB

Spinat

0.34 mg28% TB

Spinach (Raw) provides 0.34 mg vs 0.05 mg in Mango (+0.29 mg, +626%).

Vitamin B2 (Riboflavin)Spinat höher

Mango

0.06 mg5% TB

Spinat

0.82 mg63% TB

Spinach (Raw) provides 0.82 mg vs 0.06 mg in Mango (+0.76 mg, +1196%).

Vitamin B3 (Niacin)Spinat höher

Mango

1.1 mg7% TB

Spinat

3.1 mg20% TB

Spinach (Raw) provides 3.1 mg vs 1.1 mg in Mango (+2.0 mg, +182%).

Vitamin B5Ähnlich

Mango

0.33 mg7% TB

Spinat

0.28 mg6% TB

Both Mango and Spinach (Raw) provide similar amounts of pantothenic acid (b5) (0.33 mg).

Vitamin B6Spinat höher

Mango

0.20 mg12% TB

Spinat

0.85 mg50% TB

Spinach (Raw) provides 0.85 mg vs 0.20 mg in Mango (+0.65 mg, +327%).

Vitamin B12Ähnlich

Mango

0 µg

Spinat

0 µg

Both Mango and Spinach (Raw) provide similar amounts of vitamin b12 (0 µg).

Mineralstoffe7 Nährstoffe

NatriumSpinat höher

Mango

1.7 mg

Spinat

344 mg15% TB

Spinach (Raw) provides 344 mg vs 1.7 mg in Mango (+342 mg, +20478%).

KaliumSpinat höher

Mango

281 mg6% TB

Spinat

2,427 mg52% TB

Spinach (Raw) provides 2,427 mg vs 281 mg in Mango (+2,147 mg, +765%).

CalciumSpinat höher

Mango

18.4 mg1% TB

Spinat

431 mg33% TB

Spinach (Raw) provides 431 mg vs 18.4 mg in Mango (+412 mg, +2244%).

EisenSpinat höher

Mango

0.27 mg1% TB

Spinat

11.8 mg65% TB

Spinach (Raw) provides 11.8 mg vs 0.27 mg in Mango (+11.5 mg, +4312%).

MagnesiumSpinat höher

Mango

16.7 mg4% TB

Spinat

344 mg82% TB

Spinach (Raw) provides 344 mg vs 16.7 mg in Mango (+327 mg, +1958%).

PhosphorSpinat höher

Mango

23.4 mg2% TB

Spinat

213 mg17% TB

Spinach (Raw) provides 213 mg vs 23.4 mg in Mango (+190 mg, +812%).

ZinkSpinat höher

Mango

0.15 mg1% TB

Spinat

2.3 mg21% TB

Spinach (Raw) provides 2.3 mg vs 0.15 mg in Mango (+2.2 mg, +1434%).

Lipide1 Nährstoffe

Gesättigte FettsäurenSpinat höher

Mango

0.15 g1% TB

Spinat

0.27 g1% TB

Spinach (Raw) provides 0.27 g vs 0.15 g in Mango (+0.12 g, +82%).

Nährstoff

MangoNormalized to 300 kcal (500 g)

SpinatNormalized to 300 kcal (1304 g)

Makronährstoffe6 Nährstoffe

Kalorien (Energie)Ähnlich

Mango

300 kcal15% TB

Spinat

300 kcal15% TB

Both Mango and Spinach (Raw) provide similar amounts of calories (energy) (300 kcal).

ProteinSpinat höher

Mango

4.1 g8% TB

Spinat

37.3 g75% TB

Spinach (Raw) provides 37.3 g vs 4.1 g in Mango (+33.2 g, +810%).

KohlenhydrateMango höher

Mango

74.9 g27% TB

Spinat

47.3 g17% TB

Mango provides 74.9 g vs 47.3 g in Spinach (Raw) (+27.6 g, +58%).

BallaststoffeSpinat höher

Mango

8.0 g29% TB

Spinat

28.7 g102% TB

Spinach (Raw) provides 28.7 g vs 8.0 g in Mango (+20.7 g, +259%).

GesamtfettSpinat höher

Mango

1.9 g2% TB

Spinat

5.1 g7% TB

Spinach (Raw) provides 5.1 g vs 1.9 g in Mango (+3.2 g, +168%).

ZuckerMango höher

Mango

68.3 g137% TB

Spinat

5.5 g11% TB

Mango provides 68.3 g vs 5.5 g in Spinach (Raw) (+62.8 g, +1147%).

Vitamine12 Nährstoffe

Vitamin CSpinat höher

Mango

182 mg202% TB

Spinat

366 mg407% TB

Spinach (Raw) provides 366 mg vs 182 mg in Mango (+184 mg, +101%).

Vitamin ASpinat höher

Mango

270 µg30% TB

Spinat

6,116 µg680% TB

Spinach (Raw) provides 6,116 µg vs 270 µg in Mango (+5,846 µg, +2165%).

Vitamin DÄhnlich

Mango

0 µg

Spinat

0 µg

Both Mango and Spinach (Raw) provide similar amounts of vitamin d (0 µg).

Vitamin ESpinat höher

Mango

4.5 mg30% TB

Spinat

26.5 mg176% TB

Spinach (Raw) provides 26.5 mg vs 4.5 mg in Mango (+22.0 mg, +488%).

Vitamin KSpinat höher

Mango

21 µg18% TB

Spinat

6,297 µg5248% TB

Spinach (Raw) provides 6,297 µg vs 21 µg in Mango (+6,276 µg, +29886%).

FolsäureSpinat höher

Mango

215 µg54% TB

Spinat

2,530 µg632% TB

Spinach (Raw) provides 2,530 µg vs 215 µg in Mango (+2,315 µg, +1077%).

Vitamin B1 (Thiamin)Spinat höher

Mango

0.14 mg12% TB

Spinat

1.0 mg85% TB

Spinach (Raw) provides 1.0 mg vs 0.14 mg in Mango (+0.88 mg, +627%).

Vitamin B2 (Riboflavin)Spinat höher

Mango

0.19 mg15% TB

Spinat

2.5 mg190% TB

Spinach (Raw) provides 2.5 mg vs 0.19 mg in Mango (+2.3 mg, +1197%).

Vitamin B3 (Niacin)Spinat höher

Mango

3.3 mg21% TB

Spinat

9.4 mg59% TB

Spinach (Raw) provides 9.4 mg vs 3.3 mg in Mango (+6.1 mg, +182%).

Vitamin B5Mango höher

Mango

0.99 mg20% TB

Spinat

0.85 mg17% TB

Mango provides 0.99 mg vs 0.85 mg in Spinach (Raw) (+0.14 mg, +16%).

Vitamin B6Spinat höher

Mango

0.60 mg35% TB

Spinat

2.5 mg150% TB

Spinach (Raw) provides 2.5 mg vs 0.60 mg in Mango (+1.9 mg, +327%).

Vitamin B12Ähnlich

Mango

0 µg

Spinat

0 µg

Both Mango and Spinach (Raw) provide similar amounts of vitamin b12 (0 µg).

Mineralstoffe7 Nährstoffe

NatriumSpinat höher

Mango

5.0 mg

Spinat

1,030 mg45% TB

Spinach (Raw) provides 1,030 mg vs 5.0 mg in Mango (+1,025 mg, +20503%).

KaliumSpinat höher

Mango

840 mg18% TB

Spinat

7,276 mg155% TB

Spinach (Raw) provides 7,276 mg vs 840 mg in Mango (+6,436 mg, +766%).

CalciumSpinat höher

Mango

55.0 mg4% TB

Spinat

1,291 mg99% TB

Spinach (Raw) provides 1,291 mg vs 55.0 mg in Mango (+1,236 mg, +2247%).

EisenSpinat höher

Mango

0.80 mg4% TB

Spinat

35.3 mg196% TB

Spinach (Raw) provides 35.3 mg vs 0.80 mg in Mango (+34.5 mg, +4317%).

MagnesiumSpinat höher

Mango

50.0 mg12% TB

Spinat

1,030 mg245% TB

Spinach (Raw) provides 1,030 mg vs 50.0 mg in Mango (+980 mg, +1960%).

PhosphorSpinat höher

Mango

70.0 mg6% TB

Spinat

639 mg51% TB

Spinach (Raw) provides 639 mg vs 70.0 mg in Mango (+569 mg, +813%).

ZinkSpinat höher

Mango

0.45 mg4% TB

Spinat

6.9 mg63% TB

Spinach (Raw) provides 6.9 mg vs 0.45 mg in Mango (+6.5 mg, +1436%).

Lipide1 Nährstoffe

Gesättigte FettsäurenSpinat höher

Mango

0.45 g2% TB

Spinat

0.82 g4% TB

Spinach (Raw) provides 0.82 g vs 0.45 g in Mango (+0.37 g, +83%).

Mango vs Spinat

Mango

Spinat

Nutritional Takeaways

Zusammenfassung des Vergleichs