Nährwerte im Vergleich

Kartoffel 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

Clean baked potato cut open displaying fluffy steaming interior and skin

Gemüse

Kartoffel

93Kalorien

2.5Protein

2.2Ballaststoffe

12.8Vitamin 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

-75%

Spinat

Spinach (Raw) has fewer calories (energy) (23 kcal vs 93 kcal, 70 kcal less).

Mehr Protein

+14%

Spinat

Spinach (Raw) provides 2.9 g vs 2.5 g in Potato (Flesh & Skin, Baked) (+0.36 g, +14%).

Mehr Ballaststoffe

+0%

Ähnliche Konzentration

Both provide similar dietary fiber (2.2 g vs 2.2 g).

Mehr Vitamin C

+120%

Spinat

Spinach (Raw) provides 28.1 mg vs 12.8 mg in Potato (Flesh & Skin, Baked) (+15.3 mg, +120%).

Comparing per 100 g standard edible portion.

Nährstoff

Kartoffel100 g edible portion

Spinat100 g edible portion

Makronährstoffe6 Nährstoffe

Kalorien (Energie)Kartoffel höher

Kartoffel

93 kcal5% TB

Spinat

23 kcal1% TB

Potato (Flesh & Skin, Baked) provides 93 kcal vs 23 kcal in Spinach (Raw) (+70 kcal, +304%).

ProteinSpinat höher

Kartoffel

2.5 g5% TB

Spinat

2.9 g6% TB

Spinach (Raw) provides 2.9 g vs 2.5 g in Potato (Flesh & Skin, Baked) (+0.36 g, +14%).

KohlenhydrateKartoffel höher

Kartoffel

21.2 g8% TB

Spinat

3.6 g1% TB

Potato (Flesh & Skin, Baked) provides 21.2 g vs 3.6 g in Spinach (Raw) (+17.5 g, +483%).

BallaststoffeÄhnlich

Kartoffel

2.2 g8% TB

Spinat

2.2 g8% TB

Both Potato (Flesh & Skin, Baked) and Spinach (Raw) provide similar amounts of dietary fiber (2.2 g).

GesamtfettSpinat höher

Kartoffel

0.13 g

Spinat

0.39 g1% TB

Spinach (Raw) provides 0.39 g vs 0.13 g in Potato (Flesh & Skin, Baked) (+0.26 g, +200%).

ZuckerKartoffel höher

Kartoffel

1.2 g2% TB

Spinat

0.42 g1% TB

Potato (Flesh & Skin, Baked) provides 1.2 g vs 0.42 g in Spinach (Raw) (+0.73 g, +174%).

Vitamine12 Nährstoffe

Vitamin CSpinat höher

Kartoffel

12.8 mg14% TB

Spinat

28.1 mg31% TB

Spinach (Raw) provides 28.1 mg vs 12.8 mg in Potato (Flesh & Skin, Baked) (+15.3 mg, +120%).

Vitamin ASpinat höher

Kartoffel

0 µg

Spinat

469 µg52% TB

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

Vitamin DÄhnlich

Kartoffel

0 µg

Spinat

0 µg

Both Potato (Flesh & Skin, Baked) and Spinach (Raw) provide similar amounts of vitamin d (0 µg).

Vitamin ESpinat höher

Kartoffel

0.05 mg

Spinat

2.0 mg14% TB

Spinach (Raw) provides 2.0 mg vs 0.05 mg in Potato (Flesh & Skin, Baked) (+2.0 mg, +3960%).

Vitamin KSpinat höher

Kartoffel

2.0 µg2% TB

Spinat

483 µg402% TB

Spinach (Raw) provides 483 µg vs 2.0 µg in Potato (Flesh & Skin, Baked) (+481 µg, +24045%).

FolsäureSpinat höher

Kartoffel

28 µg7% TB

Spinat

194 µg49% TB

Spinach (Raw) provides 194 µg vs 28 µg in Potato (Flesh & Skin, Baked) (+166 µg, +593%).

Vitamin B1 (Thiamin)Ähnlich

Kartoffel

0.11 mg9% TB

Spinat

0.08 mg7% TB

Both Potato (Flesh & Skin, Baked) and Spinach (Raw) provide similar amounts of thiamin (vitamin b1) (0.11 mg).

Vitamin B2 (Riboflavin)Spinat höher

Kartoffel

0.05 mg4% TB

Spinat

0.19 mg15% TB

Spinach (Raw) provides slightly more riboflavin (vitamin b2) (0.19 mg vs 0.05 mg).

Vitamin B3 (Niacin)Kartoffel höher

Kartoffel

1.4 mg9% TB

Spinat

0.72 mg5% TB

Potato (Flesh & Skin, Baked) provides 1.4 mg vs 0.72 mg in Spinach (Raw) (+0.69 mg, +95%).

Vitamin B5Kartoffel höher

Kartoffel

0.58 mg12% TB

Spinat

0.07 mg1% TB

Potato (Flesh & Skin, Baked) provides 0.58 mg vs 0.07 mg in Spinach (Raw) (+0.52 mg, +798%).

Vitamin B6Kartoffel höher

Kartoffel

0.30 mg18% TB

Spinat

0.20 mg11% TB

Potato (Flesh & Skin, Baked) provides 0.30 mg vs 0.20 mg in Spinach (Raw) (+0.10 mg, +53%).

Vitamin B12Ähnlich

Kartoffel

0 µg

Spinat

0 µg

Both Potato (Flesh & Skin, Baked) and Spinach (Raw) provide similar amounts of vitamin b12 (0 µg).

Mineralstoffe7 Nährstoffe

NatriumSpinat höher

Kartoffel

10.0 mg

Spinat

79.0 mg3% TB

Spinach (Raw) provides 79.0 mg vs 10.0 mg in Potato (Flesh & Skin, Baked) (+69.0 mg, +690%).

KaliumSpinat höher

Kartoffel

535 mg11% TB

Spinat

558 mg12% TB

Spinach (Raw) provides 558 mg vs 535 mg in Potato (Flesh & Skin, Baked) (+23.0 mg, +4%).

CalciumSpinat höher

Kartoffel

15.0 mg1% TB

Spinat

99.0 mg8% TB

Spinach (Raw) provides 99.0 mg vs 15.0 mg in Potato (Flesh & Skin, Baked) (+84.0 mg, +560%).

EisenSpinat höher

Kartoffel

1.1 mg6% TB

Spinat

2.7 mg15% TB

Spinach (Raw) provides 2.7 mg vs 1.1 mg in Potato (Flesh & Skin, Baked) (+1.6 mg, +151%).

MagnesiumSpinat höher

Kartoffel

28.0 mg7% TB

Spinat

79.0 mg19% TB

Spinach (Raw) provides 79.0 mg vs 28.0 mg in Potato (Flesh & Skin, Baked) (+51.0 mg, +182%).

PhosphorKartoffel höher

Kartoffel

70.0 mg6% TB

Spinat

49.0 mg4% TB

Potato (Flesh & Skin, Baked) provides 70.0 mg vs 49.0 mg in Spinach (Raw) (+21.0 mg, +43%).

ZinkSpinat höher

Kartoffel

0.36 mg3% TB

Spinat

0.53 mg5% TB

Spinach (Raw) provides 0.53 mg vs 0.36 mg in Potato (Flesh & Skin, Baked) (+0.17 mg, +47%).

Lipide1 Nährstoffe

Gesättigte FettsäurenÄhnlich

Kartoffel

0.03 g

Spinat

0.06 g

Both Potato (Flesh & Skin, Baked) and Spinach (Raw) provide similar amounts of saturated fat (0.03 g).

Nährstoff

Kartoffel173 g (1 medium baked potato (173 g))

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

Makronährstoffe6 Nährstoffe

Kalorien (Energie)Kartoffel höher

Kartoffel

161 kcal8% TB

Spinat

7 kcal

Potato (Flesh & Skin, Baked) provides 161 kcal vs 7 kcal in Spinach (Raw) (+154 kcal, +2232%).

ProteinKartoffel höher

Kartoffel

4.3 g9% TB

Spinat

0.86 g2% TB

Potato (Flesh & Skin, Baked) provides 4.3 g vs 0.86 g in Spinach (Raw) (+3.5 g, +404%).

KohlenhydrateKartoffel höher

Kartoffel

36.6 g13% TB

Spinat

1.1 g

Potato (Flesh & Skin, Baked) provides 36.6 g vs 1.1 g in Spinach (Raw) (+35.5 g, +3260%).

BallaststoffeKartoffel höher

Kartoffel

3.8 g14% TB

Spinat

0.66 g2% TB

Potato (Flesh & Skin, Baked) provides 3.8 g vs 0.66 g in Spinach (Raw) (+3.1 g, +477%).

GesamtfettKartoffel höher

Kartoffel

0.22 g

Spinat

0.12 g

Potato (Flesh & Skin, Baked) provides 0.22 g vs 0.12 g in Spinach (Raw) (+0.11 g, +92%).

ZuckerKartoffel höher

Kartoffel

2.0 g4% TB

Spinat

0.13 g

Potato (Flesh & Skin, Baked) provides 2.0 g vs 0.13 g in Spinach (Raw) (+1.9 g, +1479%).

Vitamine12 Nährstoffe

Vitamin CKartoffel höher

Kartoffel

22.1 mg25% TB

Spinat

8.4 mg9% TB

Potato (Flesh & Skin, Baked) provides 22.1 mg vs 8.4 mg in Spinach (Raw) (+13.7 mg, +163%).

Vitamin ASpinat höher

Kartoffel

0 µg

Spinat

141 µg16% TB

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

Vitamin DÄhnlich

Kartoffel

0 µg

Spinat

0 µg

Both Potato (Flesh & Skin, Baked) and Spinach (Raw) provide similar amounts of vitamin d (0 µg).

Vitamin ESpinat höher

Kartoffel

0.09 mg1% TB

Spinat

0.61 mg4% TB

Spinach (Raw) provides 0.61 mg vs 0.09 mg in Potato (Flesh & Skin, Baked) (+0.52 mg, +604%).

Vitamin KSpinat höher

Kartoffel

3.5 µg3% TB

Spinat

145 µg121% TB

Spinach (Raw) provides 145 µg vs 3.5 µg in Potato (Flesh & Skin, Baked) (+141 µg, +4087%).

FolsäureSpinat höher

Kartoffel

48 µg12% TB

Spinat

58 µg15% TB

Spinach (Raw) provides 58 µg vs 48 µg in Potato (Flesh & Skin, Baked) (+9.8 µg, +20%).

Vitamin B1 (Thiamin)Kartoffel höher

Kartoffel

0.18 mg15% TB

Spinat

0.02 mg2% TB

Potato (Flesh & Skin, Baked) provides slightly more thiamin (vitamin b1) (0.18 mg vs 0.02 mg).

Vitamin B2 (Riboflavin)Ähnlich

Kartoffel

0.08 mg6% TB

Spinat

0.06 mg4% TB

Both Potato (Flesh & Skin, Baked) and Spinach (Raw) provide similar amounts of riboflavin (vitamin b2) (0.08 mg).

Vitamin B3 (Niacin)Kartoffel höher

Kartoffel

2.4 mg15% TB

Spinat

0.22 mg1% TB

Potato (Flesh & Skin, Baked) provides 2.4 mg vs 0.22 mg in Spinach (Raw) (+2.2 mg, +1024%).

Vitamin B5Kartoffel höher

Kartoffel

1.0 mg20% TB

Spinat

0.02 mg

Potato (Flesh & Skin, Baked) provides 1.0 mg vs 0.02 mg in Spinach (Raw) (+0.99 mg, +5081%).

Vitamin B6Kartoffel höher

Kartoffel

0.52 mg30% TB

Spinat

0.06 mg3% TB

Potato (Flesh & Skin, Baked) provides 0.52 mg vs 0.06 mg in Spinach (Raw) (+0.46 mg, +781%).

Vitamin B12Ähnlich

Kartoffel

0 µg

Spinat

0 µg

Both Potato (Flesh & Skin, Baked) and Spinach (Raw) provide similar amounts of vitamin b12 (0 µg).

Mineralstoffe7 Nährstoffe

NatriumSpinat höher

Kartoffel

17.3 mg1% TB

Spinat

23.7 mg1% TB

Spinach (Raw) provides 23.7 mg vs 17.3 mg in Potato (Flesh & Skin, Baked) (+6.4 mg, +37%).

KaliumKartoffel höher

Kartoffel

926 mg20% TB

Spinat

167 mg4% TB

Potato (Flesh & Skin, Baked) provides 926 mg vs 167 mg in Spinach (Raw) (+758 mg, +453%).

CalciumSpinat höher

Kartoffel

26.0 mg2% TB

Spinat

29.7 mg2% TB

Spinach (Raw) provides 29.7 mg vs 26.0 mg in Potato (Flesh & Skin, Baked) (+3.8 mg, +14%).

EisenKartoffel höher

Kartoffel

1.9 mg10% TB

Spinat

0.81 mg5% TB

Potato (Flesh & Skin, Baked) provides 1.9 mg vs 0.81 mg in Spinach (Raw) (+1.1 mg, +130%).

MagnesiumKartoffel höher

Kartoffel

48.4 mg12% TB

Spinat

23.7 mg6% TB

Potato (Flesh & Skin, Baked) provides 48.4 mg vs 23.7 mg in Spinach (Raw) (+24.7 mg, +104%).

PhosphorKartoffel höher

Kartoffel

121 mg10% TB

Spinat

14.7 mg1% TB

Potato (Flesh & Skin, Baked) provides 121 mg vs 14.7 mg in Spinach (Raw) (+106 mg, +724%).

ZinkKartoffel höher

Kartoffel

0.62 mg6% TB

Spinat

0.16 mg1% TB

Potato (Flesh & Skin, Baked) provides 0.62 mg vs 0.16 mg in Spinach (Raw) (+0.46 mg, +292%).

Lipide1 Nährstoffe

Gesättigte FettsäurenÄhnlich

Kartoffel

0.05 g

Spinat

0.02 g

Both Potato (Flesh & Skin, Baked) and Spinach (Raw) provide similar amounts of saturated fat (0.05 g).

Nährstoff

KartoffelAmount per 100 kcal (108 g)

SpinatAmount per 100 kcal (435 g)

Makronährstoffe6 Nährstoffe

Kalorien (Energie)Ähnlich

Kartoffel

100 kcal5% TB

Spinat

100 kcal5% TB

Both Potato (Flesh & Skin, Baked) and Spinach (Raw) provide similar amounts of calories (energy) (100 kcal).

ProteinSpinat höher

Kartoffel

2.7 g5% TB

Spinat

12.4 g25% TB

Spinach (Raw) provides 12.4 g vs 2.7 g in Potato (Flesh & Skin, Baked) (+9.7 g, +361%).

KohlenhydrateKartoffel höher

Kartoffel

22.8 g8% TB

Spinat

15.8 g6% TB

Potato (Flesh & Skin, Baked) provides 22.8 g vs 15.8 g in Spinach (Raw) (+7.1 g, +45%).

BallaststoffeSpinat höher

Kartoffel

2.4 g8% TB

Spinat

9.6 g34% TB

Spinach (Raw) provides 9.6 g vs 2.4 g in Potato (Flesh & Skin, Baked) (+7.2 g, +303%).

GesamtfettSpinat höher

Kartoffel

0.14 g

Spinat

1.7 g2% TB

Spinach (Raw) provides 1.7 g vs 0.14 g in Potato (Flesh & Skin, Baked) (+1.6 g, +1108%).

ZuckerSpinat höher

Kartoffel

1.2 g2% TB

Spinat

1.8 g4% TB

Spinach (Raw) provides 1.8 g vs 1.2 g in Potato (Flesh & Skin, Baked) (+0.58 g, +47%).

Vitamine12 Nährstoffe

Vitamin CSpinat höher

Kartoffel

13.8 mg15% TB

Spinat

122 mg136% TB

Spinach (Raw) provides 122 mg vs 13.8 mg in Potato (Flesh & Skin, Baked) (+108 mg, +784%).

Vitamin ASpinat höher

Kartoffel

0 µg

Spinat

2,040 µg227% TB

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

Vitamin DÄhnlich

Kartoffel

0 µg

Spinat

0 µg

Both Potato (Flesh & Skin, Baked) and Spinach (Raw) provide similar amounts of vitamin d (0 µg).

Vitamin ESpinat höher

Kartoffel

0.05 mg

Spinat

8.8 mg59% TB

Spinach (Raw) provides 8.8 mg vs 0.05 mg in Potato (Flesh & Skin, Baked) (+8.8 mg, +16253%).

Vitamin KSpinat höher

Kartoffel

2.2 µg2% TB

Spinat

2,101 µg1751% TB

Spinach (Raw) provides 2,101 µg vs 2.2 µg in Potato (Flesh & Skin, Baked) (+2,098 µg, +97151%).

FolsäureSpinat höher

Kartoffel

30 µg8% TB

Spinat

844 µg211% TB

Spinach (Raw) provides 844 µg vs 30 µg in Potato (Flesh & Skin, Baked) (+814 µg, +2691%).

Vitamin B1 (Thiamin)Spinat höher

Kartoffel

0.11 mg10% TB

Spinat

0.34 mg28% TB

Spinach (Raw) provides 0.34 mg vs 0.11 mg in Potato (Flesh & Skin, Baked) (+0.22 mg, +196%).

Vitamin B2 (Riboflavin)Spinat höher

Kartoffel

0.05 mg4% TB

Spinat

0.82 mg63% TB

Spinach (Raw) provides 0.82 mg vs 0.05 mg in Potato (Flesh & Skin, Baked) (+0.77 mg, +1486%).

Vitamin B3 (Niacin)Spinat höher

Kartoffel

1.5 mg10% TB

Spinat

3.1 mg20% TB

Spinach (Raw) provides 3.1 mg vs 1.5 mg in Potato (Flesh & Skin, Baked) (+1.6 mg, +107%).

Vitamin B5Kartoffel höher

Kartoffel

0.63 mg13% TB

Spinat

0.28 mg6% TB

Potato (Flesh & Skin, Baked) provides 0.63 mg vs 0.28 mg in Spinach (Raw) (+0.35 mg, +123%).

Vitamin B6Spinat höher

Kartoffel

0.32 mg19% TB

Spinat

0.85 mg50% TB

Spinach (Raw) provides 0.85 mg vs 0.32 mg in Potato (Flesh & Skin, Baked) (+0.53 mg, +164%).

Vitamin B12Ähnlich

Kartoffel

0 µg

Spinat

0 µg

Both Potato (Flesh & Skin, Baked) and Spinach (Raw) provide similar amounts of vitamin b12 (0 µg).

Mineralstoffe7 Nährstoffe

NatriumSpinat höher

Kartoffel

10.8 mg

Spinat

344 mg15% TB

Spinach (Raw) provides 344 mg vs 10.8 mg in Potato (Flesh & Skin, Baked) (+333 mg, +3082%).

KaliumSpinat höher

Kartoffel

578 mg12% TB

Spinat

2,427 mg52% TB

Spinach (Raw) provides 2,427 mg vs 578 mg in Potato (Flesh & Skin, Baked) (+1,849 mg, +320%).

CalciumSpinat höher

Kartoffel

16.2 mg1% TB

Spinat

431 mg33% TB

Spinach (Raw) provides 431 mg vs 16.2 mg in Potato (Flesh & Skin, Baked) (+414 mg, +2558%).

EisenSpinat höher

Kartoffel

1.2 mg6% TB

Spinat

11.8 mg65% TB

Spinach (Raw) provides 11.8 mg vs 1.2 mg in Potato (Flesh & Skin, Baked) (+10.6 mg, +911%).

MagnesiumSpinat höher

Kartoffel

30.2 mg7% TB

Spinat

344 mg82% TB

Spinach (Raw) provides 344 mg vs 30.2 mg in Potato (Flesh & Skin, Baked) (+313 mg, +1036%).

PhosphorSpinat höher

Kartoffel

75.6 mg6% TB

Spinat

213 mg17% TB

Spinach (Raw) provides 213 mg vs 75.6 mg in Potato (Flesh & Skin, Baked) (+138 mg, +182%).

ZinkSpinat höher

Kartoffel

0.39 mg4% TB

Spinat

2.3 mg21% TB

Spinach (Raw) provides 2.3 mg vs 0.39 mg in Potato (Flesh & Skin, Baked) (+1.9 mg, +493%).

Lipide1 Nährstoffe

Gesättigte FettsäurenSpinat höher

Kartoffel

0.03 g

Spinat

0.27 g1% TB

Spinach (Raw) provides 0.27 g vs 0.03 g in Potato (Flesh & Skin, Baked) (+0.24 g, +746%).

Nährstoff

KartoffelNormalized to 300 kcal (323 g)

SpinatNormalized to 300 kcal (1304 g)

Makronährstoffe6 Nährstoffe

Kalorien (Energie)Ähnlich

Kartoffel

300 kcal15% TB

Spinat

300 kcal15% TB

Both Potato (Flesh & Skin, Baked) and Spinach (Raw) provide similar amounts of calories (energy) (300 kcal).

ProteinSpinat höher

Kartoffel

8.1 g16% TB

Spinat

37.3 g75% TB

Spinach (Raw) provides 37.3 g vs 8.1 g in Potato (Flesh & Skin, Baked) (+29.2 g, +362%).

KohlenhydrateKartoffel höher

Kartoffel

68.3 g25% TB

Spinat

47.3 g17% TB

Potato (Flesh & Skin, Baked) provides 68.3 g vs 47.3 g in Spinach (Raw) (+21.0 g, +44%).

BallaststoffeSpinat höher

Kartoffel

7.1 g25% TB

Spinat

28.7 g102% TB

Spinach (Raw) provides 28.7 g vs 7.1 g in Potato (Flesh & Skin, Baked) (+21.6 g, +304%).

GesamtfettSpinat höher

Kartoffel

0.42 g1% TB

Spinat

5.1 g7% TB

Spinach (Raw) provides 5.1 g vs 0.42 g in Potato (Flesh & Skin, Baked) (+4.7 g, +1111%).

ZuckerSpinat höher

Kartoffel

3.7 g7% TB

Spinat

5.5 g11% TB

Spinach (Raw) provides 5.5 g vs 3.7 g in Potato (Flesh & Skin, Baked) (+1.8 g, +47%).

Vitamine12 Nährstoffe

Vitamin CSpinat höher

Kartoffel

41.3 mg46% TB

Spinat

366 mg407% TB

Spinach (Raw) provides 366 mg vs 41.3 mg in Potato (Flesh & Skin, Baked) (+325 mg, +786%).

Vitamin ASpinat höher

Kartoffel

0 µg

Spinat

6,116 µg680% TB

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

Vitamin DÄhnlich

Kartoffel

0 µg

Spinat

0 µg

Both Potato (Flesh & Skin, Baked) and Spinach (Raw) provide similar amounts of vitamin d (0 µg).

Vitamin ESpinat höher

Kartoffel

0.16 mg1% TB

Spinat

26.5 mg176% TB

Spinach (Raw) provides 26.5 mg vs 0.16 mg in Potato (Flesh & Skin, Baked) (+26.3 mg, +16291%).

Vitamin KSpinat höher

Kartoffel

6.5 µg5% TB

Spinat

6,297 µg5248% TB

Spinach (Raw) provides 6,297 µg vs 6.5 µg in Potato (Flesh & Skin, Baked) (+6,291 µg, +97377%).

FolsäureSpinat höher

Kartoffel

90 µg23% TB

Spinat

2,530 µg632% TB

Spinach (Raw) provides 2,530 µg vs 90 µg in Potato (Flesh & Skin, Baked) (+2,439 µg, +2697%).

Vitamin B1 (Thiamin)Spinat höher

Kartoffel

0.34 mg29% TB

Spinat

1.0 mg85% TB

Spinach (Raw) provides 1.0 mg vs 0.34 mg in Potato (Flesh & Skin, Baked) (+0.67 mg, +197%).

Vitamin B2 (Riboflavin)Spinat höher

Kartoffel

0.16 mg12% TB

Spinat

2.5 mg190% TB

Spinach (Raw) provides 2.5 mg vs 0.16 mg in Potato (Flesh & Skin, Baked) (+2.3 mg, +1490%).

Vitamin B3 (Niacin)Spinat höher

Kartoffel

4.6 mg28% TB

Spinat

9.4 mg59% TB

Spinach (Raw) provides 9.4 mg vs 4.6 mg in Potato (Flesh & Skin, Baked) (+4.9 mg, +107%).

Vitamin B5Kartoffel höher

Kartoffel

1.9 mg38% TB

Spinat

0.85 mg17% TB

Potato (Flesh & Skin, Baked) provides 1.9 mg vs 0.85 mg in Spinach (Raw) (+1.0 mg, +123%).

Vitamin B6Spinat höher

Kartoffel

0.96 mg57% TB

Spinat

2.5 mg150% TB

Spinach (Raw) provides 2.5 mg vs 0.96 mg in Potato (Flesh & Skin, Baked) (+1.6 mg, +164%).

Vitamin B12Ähnlich

Kartoffel

0 µg

Spinat

0 µg

Both Potato (Flesh & Skin, Baked) and Spinach (Raw) provide similar amounts of vitamin b12 (0 µg).

Mineralstoffe7 Nährstoffe

NatriumSpinat höher

Kartoffel

32.3 mg1% TB

Spinat

1,030 mg45% TB

Spinach (Raw) provides 1,030 mg vs 32.3 mg in Potato (Flesh & Skin, Baked) (+998 mg, +3089%).

KaliumSpinat höher

Kartoffel

1,728 mg37% TB

Spinat

7,276 mg155% TB

Spinach (Raw) provides 7,276 mg vs 1,728 mg in Potato (Flesh & Skin, Baked) (+5,548 mg, +321%).

CalciumSpinat höher

Kartoffel

48.5 mg4% TB

Spinat

1,291 mg99% TB

Spinach (Raw) provides 1,291 mg vs 48.5 mg in Potato (Flesh & Skin, Baked) (+1,243 mg, +2565%).

EisenSpinat höher

Kartoffel

3.5 mg19% TB

Spinat

35.3 mg196% TB

Spinach (Raw) provides 35.3 mg vs 3.5 mg in Potato (Flesh & Skin, Baked) (+31.9 mg, +913%).

MagnesiumSpinat höher

Kartoffel

90.4 mg22% TB

Spinat

1,030 mg245% TB

Spinach (Raw) provides 1,030 mg vs 90.4 mg in Potato (Flesh & Skin, Baked) (+940 mg, +1039%).

PhosphorSpinat höher

Kartoffel

226 mg18% TB

Spinat

639 mg51% TB

Spinach (Raw) provides 639 mg vs 226 mg in Potato (Flesh & Skin, Baked) (+413 mg, +183%).

ZinkSpinat höher

Kartoffel

1.2 mg11% TB

Spinat

6.9 mg63% TB

Spinach (Raw) provides 6.9 mg vs 1.2 mg in Potato (Flesh & Skin, Baked) (+5.7 mg, +494%).

Lipide1 Nährstoffe

Gesättigte FettsäurenSpinat höher

Kartoffel

0.10 g

Spinat

0.82 g4% TB

Spinach (Raw) provides 0.82 g vs 0.10 g in Potato (Flesh & Skin, Baked) (+0.72 g, +748%).

Kartoffel vs Spinat

Kartoffel

Spinat

Nutritional Takeaways

Zusammenfassung des Vergleichs