Nährwerte im Vergleich

Orange 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

Orange

47Kalorien

0.9Protein

2.4Ballaststoffe

53.2Vitamin 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

-51%

Spinat

Spinach (Raw) has fewer calories (energy) (23 kcal vs 47 kcal, 24 kcal less).

Mehr Protein

+204%

Spinat

Spinach (Raw) provides 2.9 g vs 0.94 g in Orange (+1.9 g, +204%).

Mehr Ballaststoffe

+9%

Orange

Orange provides 2.4 g vs 2.2 g in Spinach (Raw) (+0.20 g, +9%).

Mehr Vitamin C

+89%

Orange

Orange provides 53.2 mg vs 28.1 mg in Spinach (Raw) (+25.1 mg, +89%).

Comparing per 100 g standard edible portion.

Nährstoff

Orange100 g edible portion

Spinat100 g edible portion

Makronährstoffe6 Nährstoffe

Kalorien (Energie)Orange höher

Orange

47 kcal2% TB

Spinat

23 kcal1% TB

Orange provides 47 kcal vs 23 kcal in Spinach (Raw) (+24 kcal, +104%).

ProteinSpinat höher

Orange

0.94 g2% TB

Spinat

2.9 g6% TB

Spinach (Raw) provides 2.9 g vs 0.94 g in Orange (+1.9 g, +204%).

KohlenhydrateOrange höher

Orange

11.8 g4% TB

Spinat

3.6 g1% TB

Orange provides 11.8 g vs 3.6 g in Spinach (Raw) (+8.1 g, +224%).

BallaststoffeOrange höher

Orange

2.4 g9% TB

Spinat

2.2 g8% TB

Orange provides 2.4 g vs 2.2 g in Spinach (Raw) (+0.20 g, +9%).

GesamtfettSpinat höher

Orange

0.12 g

Spinat

0.39 g1% TB

Spinach (Raw) provides 0.39 g vs 0.12 g in Orange (+0.27 g, +225%).

ZuckerOrange höher

Orange

9.4 g19% TB

Spinat

0.42 g1% TB

Orange provides 9.4 g vs 0.42 g in Spinach (Raw) (+8.9 g, +2126%).

Vitamine12 Nährstoffe

Vitamin COrange höher

Orange

53.2 mg59% TB

Spinat

28.1 mg31% TB

Orange provides 53.2 mg vs 28.1 mg in Spinach (Raw) (+25.1 mg, +89%).

Vitamin ASpinat höher

Orange

11 µg1% TB

Spinat

469 µg52% TB

Spinach (Raw) provides 469 µg vs 11 µg in Orange (+458 µg, +4164%).

Vitamin DÄhnlich

Orange

0 µg

Spinat

0 µg

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

Vitamin ESpinat höher

Orange

0.18 mg1% TB

Spinat

2.0 mg14% TB

Spinach (Raw) provides 2.0 mg vs 0.18 mg in Orange (+1.9 mg, +1028%).

Vitamin KSpinat höher

Orange

0 µg

Spinat

483 µg402% TB

Spinach (Raw) has higher vitamin k (483 µg vs 0 µg).

FolsäureSpinat höher

Orange

30 µg8% TB

Spinat

194 µg49% TB

Spinach (Raw) provides 194 µg vs 30 µg in Orange (+164 µg, +547%).

Vitamin B1 (Thiamin)Ähnlich

Orange

0.09 mg7% TB

Spinat

0.08 mg7% TB

Both Orange and Spinach (Raw) provide similar amounts of thiamin (vitamin b1) (0.09 mg).

Vitamin B2 (Riboflavin)Spinat höher

Orange

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

Orange

0.28 mg2% TB

Spinat

0.72 mg5% TB

Spinach (Raw) provides 0.72 mg vs 0.28 mg in Orange (+0.44 mg, +157%).

Vitamin B5Orange höher

Orange

0.25 mg5% TB

Spinat

0.07 mg1% TB

Orange provides 0.25 mg vs 0.07 mg in Spinach (Raw) (+0.19 mg, +285%).

Vitamin B6Spinat höher

Orange

0.06 mg4% TB

Spinat

0.20 mg11% TB

Spinach (Raw) provides slightly more vitamin b6 (0.20 mg vs 0.06 mg).

Vitamin B12Ähnlich

Orange

0 µg

Spinat

0 µg

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

Mineralstoffe7 Nährstoffe

NatriumSpinat höher

Orange

0 mg

Spinat

79.0 mg3% TB

Spinach (Raw) has higher sodium (79.0 mg vs 0 mg).

KaliumSpinat höher

Orange

181 mg4% TB

Spinat

558 mg12% TB

Spinach (Raw) provides 558 mg vs 181 mg in Orange (+377 mg, +208%).

CalciumSpinat höher

Orange

40.0 mg3% TB

Spinat

99.0 mg8% TB

Spinach (Raw) provides 99.0 mg vs 40.0 mg in Orange (+59.0 mg, +148%).

EisenSpinat höher

Orange

0.10 mg1% TB

Spinat

2.7 mg15% TB

Spinach (Raw) provides 2.7 mg vs 0.10 mg in Orange (+2.6 mg, +2610%).

MagnesiumSpinat höher

Orange

10.0 mg2% TB

Spinat

79.0 mg19% TB

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

PhosphorSpinat höher

Orange

14.0 mg1% TB

Spinat

49.0 mg4% TB

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

ZinkSpinat höher

Orange

0.07 mg1% TB

Spinat

0.53 mg5% TB

Spinach (Raw) provides 0.53 mg vs 0.07 mg in Orange (+0.46 mg, +657%).

Lipide1 Nährstoffe

Gesättigte FettsäurenÄhnlich

Orange

0.02 g

Spinat

0.06 g

Both Orange and Spinach (Raw) provide similar amounts of saturated fat (0.02 g).

Nährstoff

Orange131 g (1 medium orange (131 g))

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

Makronährstoffe6 Nährstoffe

Kalorien (Energie)Orange höher

Orange

62 kcal3% TB

Spinat

7 kcal

Orange provides 62 kcal vs 7 kcal in Spinach (Raw) (+55 kcal, +792%).

ProteinOrange höher

Orange

1.2 g2% TB

Spinat

0.86 g2% TB

Orange provides 1.2 g vs 0.86 g in Spinach (Raw) (+0.37 g, +44%).

KohlenhydrateOrange höher

Orange

15.4 g6% TB

Spinat

1.1 g

Orange provides 15.4 g vs 1.1 g in Spinach (Raw) (+14.3 g, +1313%).

BallaststoffeOrange höher

Orange

3.1 g11% TB

Spinat

0.66 g2% TB

Orange provides 3.1 g vs 0.66 g in Spinach (Raw) (+2.5 g, +376%).

GesamtfettÄhnlich

Orange

0.16 g

Spinat

0.12 g

Both Orange and Spinach (Raw) provide similar amounts of total fat (0.16 g).

ZuckerOrange höher

Orange

12.2 g24% TB

Spinat

0.13 g

Orange provides 12.2 g vs 0.13 g in Spinach (Raw) (+12.1 g, +9621%).

Vitamine12 Nährstoffe

Vitamin COrange höher

Orange

69.7 mg77% TB

Spinat

8.4 mg9% TB

Orange provides 69.7 mg vs 8.4 mg in Spinach (Raw) (+61.3 mg, +727%).

Vitamin ASpinat höher

Orange

14 µg2% TB

Spinat

141 µg16% TB

Spinach (Raw) provides 141 µg vs 14 µg in Orange (+126 µg, +876%).

Vitamin DÄhnlich

Orange

0 µg

Spinat

0 µg

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

Vitamin ESpinat höher

Orange

0.24 mg2% TB

Spinat

0.61 mg4% TB

Spinach (Raw) provides 0.61 mg vs 0.24 mg in Orange (+0.37 mg, +158%).

Vitamin KSpinat höher

Orange

0 µg

Spinat

145 µg121% TB

Spinach (Raw) has higher vitamin k (145 µg vs 0 µg).

FolsäureSpinat höher

Orange

39 µg10% TB

Spinat

58 µg15% TB

Spinach (Raw) provides 58 µg vs 39 µg in Orange (+19 µg, +48%).

Vitamin B1 (Thiamin)Orange höher

Orange

0.11 mg9% TB

Spinat

0.02 mg2% TB

Orange provides slightly more thiamin (vitamin b1) (0.11 mg vs 0.02 mg).

Vitamin B2 (Riboflavin)Ähnlich

Orange

0.05 mg4% TB

Spinat

0.06 mg4% TB

Both Orange and Spinach (Raw) provide similar amounts of riboflavin (vitamin b2) (0.05 mg).

Vitamin B3 (Niacin)Orange höher

Orange

0.37 mg2% TB

Spinat

0.22 mg1% TB

Orange provides 0.37 mg vs 0.22 mg in Spinach (Raw) (+0.15 mg, +70%).

Vitamin B5Orange höher

Orange

0.33 mg7% TB

Spinat

0.02 mg

Orange provides 0.33 mg vs 0.02 mg in Spinach (Raw) (+0.31 mg, +1579%).

Vitamin B6Ähnlich

Orange

0.08 mg5% TB

Spinat

0.06 mg3% TB

Both Orange and Spinach (Raw) provide similar amounts of vitamin b6 (0.08 mg).

Vitamin B12Ähnlich

Orange

0 µg

Spinat

0 µg

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

Mineralstoffe7 Nährstoffe

NatriumSpinat höher

Orange

0 mg

Spinat

23.7 mg1% TB

Spinach (Raw) has higher sodium (23.7 mg vs 0 mg).

KaliumOrange höher

Orange

237 mg5% TB

Spinat

167 mg4% TB

Orange provides 237 mg vs 167 mg in Spinach (Raw) (+69.7 mg, +42%).

CalciumOrange höher

Orange

52.4 mg4% TB

Spinat

29.7 mg2% TB

Orange provides 52.4 mg vs 29.7 mg in Spinach (Raw) (+22.7 mg, +76%).

EisenSpinat höher

Orange

0.13 mg1% TB

Spinat

0.81 mg5% TB

Spinach (Raw) provides 0.81 mg vs 0.13 mg in Orange (+0.68 mg, +521%).

MagnesiumSpinat höher

Orange

13.1 mg3% TB

Spinat

23.7 mg6% TB

Spinach (Raw) provides 23.7 mg vs 13.1 mg in Orange (+10.6 mg, +81%).

PhosphorOrange höher

Orange

18.3 mg1% TB

Spinat

14.7 mg1% TB

Orange provides 18.3 mg vs 14.7 mg in Spinach (Raw) (+3.6 mg, +25%).

ZinkSpinat höher

Orange

0.09 mg1% TB

Spinat

0.16 mg1% TB

Spinach (Raw) provides slightly more zinc (0.16 mg vs 0.09 mg).

Lipide1 Nährstoffe

Gesättigte FettsäurenÄhnlich

Orange

0.02 g

Spinat

0.02 g

Both Orange and Spinach (Raw) provide similar amounts of saturated fat (0.02 g).

Nährstoff

OrangeAmount per 100 kcal (213 g)

SpinatAmount per 100 kcal (435 g)

Makronährstoffe6 Nährstoffe

Kalorien (Energie)Ähnlich

Orange

100 kcal5% TB

Spinat

100 kcal5% TB

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

ProteinSpinat höher

Orange

2.0 g4% TB

Spinat

12.4 g25% TB

Spinach (Raw) provides 12.4 g vs 2.0 g in Orange (+10.4 g, +521%).

KohlenhydrateOrange höher

Orange

25.0 g9% TB

Spinat

15.8 g6% TB

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

BallaststoffeSpinat höher

Orange

5.1 g18% TB

Spinat

9.6 g34% TB

Spinach (Raw) provides 9.6 g vs 5.1 g in Orange (+4.5 g, +87%).

GesamtfettSpinat höher

Orange

0.26 g

Spinat

1.7 g2% TB

Spinach (Raw) provides 1.7 g vs 0.26 g in Orange (+1.4 g, +564%).

ZuckerOrange höher

Orange

19.9 g40% TB

Spinat

1.8 g4% TB

Orange provides 19.9 g vs 1.8 g in Spinach (Raw) (+18.1 g, +990%).

Vitamine12 Nährstoffe

Vitamin CSpinat höher

Orange

113 mg126% TB

Spinat

122 mg136% TB

Spinach (Raw) provides 122 mg vs 113 mg in Orange (+8.9 mg, +8%).

Vitamin ASpinat höher

Orange

23 µg3% TB

Spinat

2,040 µg227% TB

Spinach (Raw) provides 2,040 µg vs 23 µg in Orange (+2,017 µg, +8607%).

Vitamin DÄhnlich

Orange

0 µg

Spinat

0 µg

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

Vitamin ESpinat höher

Orange

0.38 mg3% TB

Spinat

8.8 mg59% TB

Spinach (Raw) provides 8.8 mg vs 0.38 mg in Orange (+8.4 mg, +2203%).

Vitamin KSpinat höher

Orange

0 µg

Spinat

2,101 µg1751% TB

Spinach (Raw) has higher vitamin k (2,101 µg vs 0 µg).

FolsäureSpinat höher

Orange

64 µg16% TB

Spinat

844 µg211% TB

Spinach (Raw) provides 844 µg vs 64 µg in Orange (+780 µg, +1221%).

Vitamin B1 (Thiamin)Spinat höher

Orange

0.19 mg15% TB

Spinat

0.34 mg28% TB

Spinach (Raw) provides 0.34 mg vs 0.19 mg in Orange (+0.15 mg, +83%).

Vitamin B2 (Riboflavin)Spinat höher

Orange

0.09 mg7% TB

Spinat

0.82 mg63% TB

Spinach (Raw) provides 0.82 mg vs 0.09 mg in Orange (+0.74 mg, +865%).

Vitamin B3 (Niacin)Spinat höher

Orange

0.60 mg4% TB

Spinat

3.1 mg20% TB

Spinach (Raw) provides 3.1 mg vs 0.60 mg in Orange (+2.5 mg, +424%).

Vitamin B5Orange höher

Orange

0.53 mg11% TB

Spinat

0.28 mg6% TB

Orange provides 0.53 mg vs 0.28 mg in Spinach (Raw) (+0.25 mg, +88%).

Vitamin B6Spinat höher

Orange

0.13 mg8% TB

Spinat

0.85 mg50% TB

Spinach (Raw) provides 0.85 mg vs 0.13 mg in Orange (+0.72 mg, +564%).

Vitamin B12Ähnlich

Orange

0 µg

Spinat

0 µg

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

Mineralstoffe7 Nährstoffe

NatriumSpinat höher

Orange

0 mg

Spinat

344 mg15% TB

Spinach (Raw) has higher sodium (344 mg vs 0 mg).

KaliumSpinat höher

Orange

386 mg8% TB

Spinat

2,427 mg52% TB

Spinach (Raw) provides 2,427 mg vs 386 mg in Orange (+2,042 mg, +530%).

CalciumSpinat höher

Orange

85.2 mg7% TB

Spinat

431 mg33% TB

Spinach (Raw) provides 431 mg vs 85.2 mg in Orange (+345 mg, +405%).

EisenSpinat höher

Orange

0.21 mg1% TB

Spinat

11.8 mg65% TB

Spinach (Raw) provides 11.8 mg vs 0.21 mg in Orange (+11.6 mg, +5435%).

MagnesiumSpinat höher

Orange

21.3 mg5% TB

Spinat

344 mg82% TB

Spinach (Raw) provides 344 mg vs 21.3 mg in Orange (+322 mg, +1513%).

PhosphorSpinat höher

Orange

29.8 mg2% TB

Spinat

213 mg17% TB

Spinach (Raw) provides 213 mg vs 29.8 mg in Orange (+183 mg, +615%).

ZinkSpinat höher

Orange

0.15 mg1% TB

Spinat

2.3 mg21% TB

Spinach (Raw) provides 2.3 mg vs 0.15 mg in Orange (+2.2 mg, +1446%).

Lipide1 Nährstoffe

Gesättigte FettsäurenSpinat höher

Orange

0.03 g

Spinat

0.27 g1% TB

Spinach (Raw) provides 0.27 g vs 0.03 g in Orange (+0.24 g, +758%).

Nährstoff

OrangeNormalized to 300 kcal (638 g)

SpinatNormalized to 300 kcal (1304 g)

Makronährstoffe6 Nährstoffe

Kalorien (Energie)Ähnlich

Orange

300 kcal15% TB

Spinat

300 kcal15% TB

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

ProteinSpinat höher

Orange

6.0 g12% TB

Spinat

37.3 g75% TB

Spinach (Raw) provides 37.3 g vs 6.0 g in Orange (+31.3 g, +522%).

KohlenhydrateOrange höher

Orange

75.0 g27% TB

Spinat

47.3 g17% TB

Orange provides 75.0 g vs 47.3 g in Spinach (Raw) (+27.6 g, +58%).

BallaststoffeSpinat höher

Orange

15.3 g55% TB

Spinat

28.7 g102% TB

Spinach (Raw) provides 28.7 g vs 15.3 g in Orange (+13.4 g, +87%).

GesamtfettSpinat höher

Orange

0.77 g1% TB

Spinat

5.1 g7% TB

Spinach (Raw) provides 5.1 g vs 0.77 g in Orange (+4.3 g, +564%).

ZuckerOrange höher

Orange

59.7 g119% TB

Spinat

5.5 g11% TB

Orange provides 59.7 g vs 5.5 g in Spinach (Raw) (+54.2 g, +989%).

Vitamine12 Nährstoffe

Vitamin CSpinat höher

Orange

339 mg377% TB

Spinat

366 mg407% TB

Spinach (Raw) provides 366 mg vs 339 mg in Orange (+27.0 mg, +8%).

Vitamin ASpinat höher

Orange

70 µg8% TB

Spinat

6,116 µg680% TB

Spinach (Raw) provides 6,116 µg vs 70 µg in Orange (+6,046 µg, +8614%).

Vitamin DÄhnlich

Orange

0 µg

Spinat

0 µg

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

Vitamin ESpinat höher

Orange

1.1 mg8% TB

Spinat

26.5 mg176% TB

Spinach (Raw) provides 26.5 mg vs 1.1 mg in Orange (+25.3 mg, +2205%).

Vitamin KSpinat höher

Orange

0 µg

Spinat

6,297 µg5248% TB

Spinach (Raw) has higher vitamin k (6,297 µg vs 0 µg).

FolsäureSpinat höher

Orange

191 µg48% TB

Spinat

2,530 µg632% TB

Spinach (Raw) provides 2,530 µg vs 191 µg in Orange (+2,338 µg, +1222%).

Vitamin B1 (Thiamin)Spinat höher

Orange

0.56 mg46% TB

Spinat

1.0 mg85% TB

Spinach (Raw) provides 1.0 mg vs 0.56 mg in Orange (+0.46 mg, +83%).

Vitamin B2 (Riboflavin)Spinat höher

Orange

0.26 mg20% TB

Spinat

2.5 mg190% TB

Spinach (Raw) provides 2.5 mg vs 0.26 mg in Orange (+2.2 mg, +866%).

Vitamin B3 (Niacin)Spinat höher

Orange

1.8 mg11% TB

Spinat

9.4 mg59% TB

Spinach (Raw) provides 9.4 mg vs 1.8 mg in Orange (+7.6 mg, +425%).

Vitamin B5Orange höher

Orange

1.6 mg32% TB

Spinat

0.85 mg17% TB

Orange provides 1.6 mg vs 0.85 mg in Spinach (Raw) (+0.75 mg, +88%).

Vitamin B6Spinat höher

Orange

0.38 mg23% TB

Spinat

2.5 mg150% TB

Spinach (Raw) provides 2.5 mg vs 0.38 mg in Orange (+2.2 mg, +564%).

Vitamin B12Ähnlich

Orange

0 µg

Spinat

0 µg

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

Mineralstoffe7 Nährstoffe

NatriumSpinat höher

Orange

0 mg

Spinat

1,030 mg45% TB

Spinach (Raw) has higher sodium (1,030 mg vs 0 mg).

KaliumSpinat höher

Orange

1,155 mg25% TB

Spinat

7,276 mg155% TB

Spinach (Raw) provides 7,276 mg vs 1,155 mg in Orange (+6,122 mg, +530%).

CalciumSpinat höher

Orange

255 mg20% TB

Spinat

1,291 mg99% TB

Spinach (Raw) provides 1,291 mg vs 255 mg in Orange (+1,036 mg, +406%).

EisenSpinat höher

Orange

0.64 mg4% TB

Spinat

35.3 mg196% TB

Spinach (Raw) provides 35.3 mg vs 0.64 mg in Orange (+34.7 mg, +5439%).

MagnesiumSpinat höher

Orange

63.8 mg15% TB

Spinat

1,030 mg245% TB

Spinach (Raw) provides 1,030 mg vs 63.8 mg in Orange (+966 mg, +1515%).

PhosphorSpinat höher

Orange

89.3 mg7% TB

Spinat

639 mg51% TB

Spinach (Raw) provides 639 mg vs 89.3 mg in Orange (+550 mg, +615%).

ZinkSpinat höher

Orange

0.45 mg4% TB

Spinat

6.9 mg63% TB

Spinach (Raw) provides 6.9 mg vs 0.45 mg in Orange (+6.5 mg, +1448%).

Lipide1 Nährstoffe

Gesättigte FettsäurenSpinat höher

Orange

0.10 g

Spinat

0.82 g4% TB

Spinach (Raw) provides 0.82 g vs 0.10 g in Orange (+0.73 g, +758%).

Orange vs Spinat

Orange

Spinat

Nutritional Takeaways

Zusammenfassung des Vergleichs