Nährwerte im Vergleich

Kürbiskerne 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 shelled green pumpkin seed pepitas on light wooden surface

Nüsse & Samen

Kürbiskerne

559Kalorien

30.2Protein

6.0Ballaststoffe

1.9Vitamin 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

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Highlights

Nutritional Takeaways

Based on standard 100g edible portion comparison

Weniger Kalorien

-96%

Spinat

Spinach (Raw) has fewer calories (energy) (23 kcal vs 559 kcal, 536 kcal less).

Mehr Protein

+957%

Kürbiskerne

Pumpkin Seeds (Pepitas) provides 30.2 g vs 2.9 g in Spinach (Raw) (+27.4 g, +957%).

Mehr Ballaststoffe

+173%

Kürbiskerne

Pumpkin Seeds (Pepitas) provides 6.0 g vs 2.2 g in Spinach (Raw) (+3.8 g, +173%).

Mehr Vitamin C

+1379%

Spinat

Spinach (Raw) provides 28.1 mg vs 1.9 mg in Pumpkin Seeds (Pepitas) (+26.2 mg, +1379%).

Comparing per 100 g standard edible portion.

Nährstoff

Kürbiskerne100 g edible portion

Spinat100 g edible portion

Makronährstoffe6 Nährstoffe

Kalorien (Energie)Kürbiskerne höher

Kürbiskerne

559 kcal28% TB

Spinat

23 kcal1% TB

Pumpkin Seeds (Pepitas) provides 559 kcal vs 23 kcal in Spinach (Raw) (+536 kcal, +2330%).

ProteinKürbiskerne höher

Kürbiskerne

30.2 g60% TB

Spinat

2.9 g6% TB

Pumpkin Seeds (Pepitas) provides 30.2 g vs 2.9 g in Spinach (Raw) (+27.4 g, +957%).

KohlenhydrateKürbiskerne höher

Kürbiskerne

10.7 g4% TB

Spinat

3.6 g1% TB

Pumpkin Seeds (Pepitas) provides 10.7 g vs 3.6 g in Spinach (Raw) (+7.1 g, +195%).

BallaststoffeKürbiskerne höher

Kürbiskerne

6.0 g21% TB

Spinat

2.2 g8% TB

Pumpkin Seeds (Pepitas) provides 6.0 g vs 2.2 g in Spinach (Raw) (+3.8 g, +173%).

GesamtfettKürbiskerne höher

Kürbiskerne

49.1 g63% TB

Spinat

0.39 g1% TB

Pumpkin Seeds (Pepitas) provides 49.1 g vs 0.39 g in Spinach (Raw) (+48.7 g, +12477%).

ZuckerKürbiskerne höher

Kürbiskerne

1.4 g3% TB

Spinat

0.42 g1% TB

Pumpkin Seeds (Pepitas) provides 1.4 g vs 0.42 g in Spinach (Raw) (+0.98 g, +233%).

Vitamine12 Nährstoffe

Vitamin CSpinat höher

Kürbiskerne

1.9 mg2% TB

Spinat

28.1 mg31% TB

Spinach (Raw) provides 28.1 mg vs 1.9 mg in Pumpkin Seeds (Pepitas) (+26.2 mg, +1379%).

Vitamin ASpinat höher

Kürbiskerne

1.0 µg

Spinat

469 µg52% TB

Spinach (Raw) provides 469 µg vs 1.0 µg in Pumpkin Seeds (Pepitas) (+468 µg, +46800%).

Vitamin DÄhnlich

Kürbiskerne

0 µg

Spinat

0 µg

Both Pumpkin Seeds (Pepitas) and Spinach (Raw) provide similar amounts of vitamin d (0 µg).

Vitamin EKürbiskerne höher

Kürbiskerne

2.2 mg15% TB

Spinat

2.0 mg14% TB

Pumpkin Seeds (Pepitas) provides 2.2 mg vs 2.0 mg in Spinach (Raw) (+0.15 mg, +7%).

Vitamin KSpinat höher

Kürbiskerne

7.3 µg6% TB

Spinat

483 µg402% TB

Spinach (Raw) provides 483 µg vs 7.3 µg in Pumpkin Seeds (Pepitas) (+476 µg, +6515%).

FolsäureSpinat höher

Kürbiskerne

58 µg14% TB

Spinat

194 µg49% TB

Spinach (Raw) provides 194 µg vs 58 µg in Pumpkin Seeds (Pepitas) (+136 µg, +234%).

Vitamin B1 (Thiamin)Kürbiskerne höher

Kürbiskerne

0.27 mg23% TB

Spinat

0.08 mg7% TB

Pumpkin Seeds (Pepitas) provides 0.27 mg vs 0.08 mg in Spinach (Raw) (+0.20 mg, +250%).

Vitamin B2 (Riboflavin)Ähnlich

Kürbiskerne

0.15 mg12% TB

Spinat

0.19 mg15% TB

Both Pumpkin Seeds (Pepitas) and Spinach (Raw) provide similar amounts of riboflavin (vitamin b2) (0.15 mg).

Vitamin B3 (Niacin)Kürbiskerne höher

Kürbiskerne

5.0 mg31% TB

Spinat

0.72 mg5% TB

Pumpkin Seeds (Pepitas) provides 5.0 mg vs 0.72 mg in Spinach (Raw) (+4.3 mg, +589%).

Vitamin B5Kürbiskerne höher

Kürbiskerne

0.75 mg15% TB

Spinat

0.07 mg1% TB

Pumpkin Seeds (Pepitas) provides 0.75 mg vs 0.07 mg in Spinach (Raw) (+0.69 mg, +1054%).

Vitamin B6Spinat höher

Kürbiskerne

0.14 mg8% TB

Spinat

0.20 mg11% TB

Spinach (Raw) provides slightly more vitamin b6 (0.20 mg vs 0.14 mg).

Vitamin B12Ähnlich

Kürbiskerne

0 µg

Spinat

0 µg

Both Pumpkin Seeds (Pepitas) and Spinach (Raw) provide similar amounts of vitamin b12 (0 µg).

Mineralstoffe7 Nährstoffe

NatriumSpinat höher

Kürbiskerne

7.0 mg

Spinat

79.0 mg3% TB

Spinach (Raw) provides 79.0 mg vs 7.0 mg in Pumpkin Seeds (Pepitas) (+72.0 mg, +1029%).

KaliumKürbiskerne höher

Kürbiskerne

809 mg17% TB

Spinat

558 mg12% TB

Pumpkin Seeds (Pepitas) provides 809 mg vs 558 mg in Spinach (Raw) (+251 mg, +45%).

CalciumSpinat höher

Kürbiskerne

46.0 mg4% TB

Spinat

99.0 mg8% TB

Spinach (Raw) provides 99.0 mg vs 46.0 mg in Pumpkin Seeds (Pepitas) (+53.0 mg, +115%).

EisenKürbiskerne höher

Kürbiskerne

8.8 mg49% TB

Spinat

2.7 mg15% TB

Pumpkin Seeds (Pepitas) provides 8.8 mg vs 2.7 mg in Spinach (Raw) (+6.1 mg, +225%).

MagnesiumKürbiskerne höher

Kürbiskerne

592 mg141% TB

Spinat

79.0 mg19% TB

Pumpkin Seeds (Pepitas) provides 592 mg vs 79.0 mg in Spinach (Raw) (+513 mg, +649%).

PhosphorKürbiskerne höher

Kürbiskerne

1,233 mg99% TB

Spinat

49.0 mg4% TB

Pumpkin Seeds (Pepitas) provides 1,233 mg vs 49.0 mg in Spinach (Raw) (+1,184 mg, +2416%).

ZinkKürbiskerne höher

Kürbiskerne

7.8 mg71% TB

Spinat

0.53 mg5% TB

Pumpkin Seeds (Pepitas) provides 7.8 mg vs 0.53 mg in Spinach (Raw) (+7.3 mg, +1374%).

Lipide1 Nährstoffe

Gesättigte FettsäurenKürbiskerne höher

Kürbiskerne

8.7 g43% TB

Spinat

0.06 g

Pumpkin Seeds (Pepitas) provides 8.7 g vs 0.06 g in Spinach (Raw) (+8.6 g, +13646%).

Nährstoff

Kürbiskerne10 g (1 tablespoon (10 g))

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

Makronährstoffe6 Nährstoffe

Kalorien (Energie)Kürbiskerne höher

Kürbiskerne

56 kcal3% TB

Spinat

7 kcal

Pumpkin Seeds (Pepitas) provides 56 kcal vs 7 kcal in Spinach (Raw) (+49 kcal, +710%).

ProteinKürbiskerne höher

Kürbiskerne

3.0 g6% TB

Spinat

0.86 g2% TB

Pumpkin Seeds (Pepitas) provides 3.0 g vs 0.86 g in Spinach (Raw) (+2.2 g, +252%).

KohlenhydrateÄhnlich

Kürbiskerne

1.1 g

Spinat

1.1 g

Both Pumpkin Seeds (Pepitas) and Spinach (Raw) provide similar amounts of carbohydrates (1.1 g).

BallaststoffeSpinat höher

Kürbiskerne

0.60 g2% TB

Spinat

0.66 g2% TB

Spinach (Raw) provides 0.66 g vs 0.60 g in Pumpkin Seeds (Pepitas) (+0.06 g, +10%).

GesamtfettKürbiskerne höher

Kürbiskerne

4.9 g6% TB

Spinat

0.12 g

Pumpkin Seeds (Pepitas) provides 4.9 g vs 0.12 g in Spinach (Raw) (+4.8 g, +4092%).

ZuckerÄhnlich

Kürbiskerne

0.14 g

Spinat

0.13 g

Both Pumpkin Seeds (Pepitas) and Spinach (Raw) provide similar amounts of total sugars (0.14 g).

Vitamine12 Nährstoffe

Vitamin CSpinat höher

Kürbiskerne

0.19 mg

Spinat

8.4 mg9% TB

Spinach (Raw) provides 8.4 mg vs 0.19 mg in Pumpkin Seeds (Pepitas) (+8.2 mg, +4337%).

Vitamin ASpinat höher

Kürbiskerne

0.1 µg

Spinat

141 µg16% TB

Spinach (Raw) provides 141 µg vs 0.1 µg in Pumpkin Seeds (Pepitas) (+141 µg, +140600%).

Vitamin DÄhnlich

Kürbiskerne

0 µg

Spinat

0 µg

Both Pumpkin Seeds (Pepitas) and Spinach (Raw) provide similar amounts of vitamin d (0 µg).

Vitamin ESpinat höher

Kürbiskerne

0.22 mg1% TB

Spinat

0.61 mg4% TB

Spinach (Raw) provides 0.61 mg vs 0.22 mg in Pumpkin Seeds (Pepitas) (+0.39 mg, +179%).

Vitamin KSpinat höher

Kürbiskerne

0.7 µg1% TB

Spinat

145 µg121% TB

Spinach (Raw) provides 145 µg vs 0.7 µg in Pumpkin Seeds (Pepitas) (+144 µg, +19745%).

FolsäureSpinat höher

Kürbiskerne

5.8 µg1% TB

Spinat

58 µg15% TB

Spinach (Raw) provides 58 µg vs 5.8 µg in Pumpkin Seeds (Pepitas) (+52 µg, +903%).

Vitamin B1 (Thiamin)Ähnlich

Kürbiskerne

0.03 mg2% TB

Spinat

0.02 mg2% TB

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

Vitamin B2 (Riboflavin)Ähnlich

Kürbiskerne

0.02 mg1% TB

Spinat

0.06 mg4% TB

Both Pumpkin Seeds (Pepitas) and Spinach (Raw) provide similar amounts of riboflavin (vitamin b2) (0.02 mg).

Vitamin B3 (Niacin)Kürbiskerne höher

Kürbiskerne

0.50 mg3% TB

Spinat

0.22 mg1% TB

Pumpkin Seeds (Pepitas) provides 0.50 mg vs 0.22 mg in Spinach (Raw) (+0.28 mg, +130%).

Vitamin B5Kürbiskerne höher

Kürbiskerne

0.08 mg2% TB

Spinat

0.02 mg

Pumpkin Seeds (Pepitas) provides slightly more pantothenic acid (b5) (0.08 mg vs 0.02 mg).

Vitamin B6Ähnlich

Kürbiskerne

0.01 mg1% TB

Spinat

0.06 mg3% TB

Both Pumpkin Seeds (Pepitas) and Spinach (Raw) provide similar amounts of vitamin b6 (0.01 mg).

Vitamin B12Ähnlich

Kürbiskerne

0 µg

Spinat

0 µg

Both Pumpkin Seeds (Pepitas) and Spinach (Raw) provide similar amounts of vitamin b12 (0 µg).

Mineralstoffe7 Nährstoffe

NatriumSpinat höher

Kürbiskerne

0.70 mg

Spinat

23.7 mg1% TB

Spinach (Raw) provides 23.7 mg vs 0.70 mg in Pumpkin Seeds (Pepitas) (+23.0 mg, +3286%).

KaliumSpinat höher

Kürbiskerne

80.9 mg2% TB

Spinat

167 mg4% TB

Spinach (Raw) provides 167 mg vs 80.9 mg in Pumpkin Seeds (Pepitas) (+86.5 mg, +107%).

CalciumSpinat höher

Kürbiskerne

4.6 mg

Spinat

29.7 mg2% TB

Spinach (Raw) provides 29.7 mg vs 4.6 mg in Pumpkin Seeds (Pepitas) (+25.1 mg, +546%).

EisenKürbiskerne höher

Kürbiskerne

0.88 mg5% TB

Spinat

0.81 mg5% TB

Pumpkin Seeds (Pepitas) provides 0.88 mg vs 0.81 mg in Spinach (Raw) (+0.07 mg, +8%).

MagnesiumKürbiskerne höher

Kürbiskerne

59.2 mg14% TB

Spinat

23.7 mg6% TB

Pumpkin Seeds (Pepitas) provides 59.2 mg vs 23.7 mg in Spinach (Raw) (+35.5 mg, +150%).

PhosphorKürbiskerne höher

Kürbiskerne

123 mg10% TB

Spinat

14.7 mg1% TB

Pumpkin Seeds (Pepitas) provides 123 mg vs 14.7 mg in Spinach (Raw) (+109 mg, +739%).

ZinkKürbiskerne höher

Kürbiskerne

0.78 mg7% TB

Spinat

0.16 mg1% TB

Pumpkin Seeds (Pepitas) provides 0.78 mg vs 0.16 mg in Spinach (Raw) (+0.62 mg, +391%).

Lipide1 Nährstoffe

Gesättigte FettsäurenKürbiskerne höher

Kürbiskerne

0.87 g4% TB

Spinat

0.02 g

Pumpkin Seeds (Pepitas) provides 0.87 g vs 0.02 g in Spinach (Raw) (+0.85 g, +4482%).

Nährstoff

KürbiskerneAmount per 100 kcal (18 g)

SpinatAmount per 100 kcal (435 g)

Makronährstoffe6 Nährstoffe

Kalorien (Energie)Ähnlich

Kürbiskerne

101 kcal5% TB

Spinat

100 kcal5% TB

Both Pumpkin Seeds (Pepitas) and Spinach (Raw) provide similar amounts of calories (energy) (101 kcal).

ProteinSpinat höher

Kürbiskerne

5.4 g11% TB

Spinat

12.4 g25% TB

Spinach (Raw) provides 12.4 g vs 5.4 g in Pumpkin Seeds (Pepitas) (+7.0 g, +129%).

KohlenhydrateSpinat höher

Kürbiskerne

1.9 g1% TB

Spinat

15.8 g6% TB

Spinach (Raw) provides 15.8 g vs 1.9 g in Pumpkin Seeds (Pepitas) (+13.9 g, +719%).

BallaststoffeSpinat höher

Kürbiskerne

1.1 g4% TB

Spinat

9.6 g34% TB

Spinach (Raw) provides 9.6 g vs 1.1 g in Pumpkin Seeds (Pepitas) (+8.5 g, +786%).

GesamtfettKürbiskerne höher

Kürbiskerne

8.8 g11% TB

Spinat

1.7 g2% TB

Pumpkin Seeds (Pepitas) provides 8.8 g vs 1.7 g in Spinach (Raw) (+7.1 g, +420%).

ZuckerSpinat höher

Kürbiskerne

0.25 g1% TB

Spinat

1.8 g4% TB

Spinach (Raw) provides 1.8 g vs 0.25 g in Pumpkin Seeds (Pepitas) (+1.6 g, +625%).

Vitamine12 Nährstoffe

Vitamin CSpinat höher

Kürbiskerne

0.34 mg

Spinat

122 mg136% TB

Spinach (Raw) provides 122 mg vs 0.34 mg in Pumpkin Seeds (Pepitas) (+122 mg, +35641%).

Vitamin ASpinat höher

Kürbiskerne

0.2 µg

Spinat

2,040 µg227% TB

Spinach (Raw) provides 2,040 µg vs 0.2 µg in Pumpkin Seeds (Pepitas) (+2,040 µg, +1133317%).

Vitamin DÄhnlich

Kürbiskerne

0 µg

Spinat

0 µg

Both Pumpkin Seeds (Pepitas) and Spinach (Raw) provide similar amounts of vitamin d (0 µg).

Vitamin ESpinat höher

Kürbiskerne

0.39 mg3% TB

Spinat

8.8 mg59% TB

Spinach (Raw) provides 8.8 mg vs 0.39 mg in Pumpkin Seeds (Pepitas) (+8.4 mg, +2150%).

Vitamin KSpinat höher

Kürbiskerne

1.3 µg1% TB

Spinat

2,101 µg1751% TB

Spinach (Raw) provides 2,101 µg vs 1.3 µg in Pumpkin Seeds (Pepitas) (+2,099 µg, +159764%).

FolsäureSpinat höher

Kürbiskerne

10 µg3% TB

Spinat

844 µg211% TB

Spinach (Raw) provides 844 µg vs 10 µg in Pumpkin Seeds (Pepitas) (+833 µg, +7983%).

Vitamin B1 (Thiamin)Spinat höher

Kürbiskerne

0.05 mg4% TB

Spinat

0.34 mg28% TB

Spinach (Raw) provides 0.34 mg vs 0.05 mg in Pumpkin Seeds (Pepitas) (+0.29 mg, +590%).

Vitamin B2 (Riboflavin)Spinat höher

Kürbiskerne

0.03 mg2% TB

Spinat

0.82 mg63% TB

Spinach (Raw) provides 0.82 mg vs 0.03 mg in Pumpkin Seeds (Pepitas) (+0.79 mg, +2885%).

Vitamin B3 (Niacin)Spinat höher

Kürbiskerne

0.90 mg6% TB

Spinat

3.1 mg20% TB

Spinach (Raw) provides 3.1 mg vs 0.90 mg in Pumpkin Seeds (Pepitas) (+2.3 mg, +251%).

Vitamin B5Spinat höher

Kürbiskerne

0.14 mg3% TB

Spinat

0.28 mg6% TB

Spinach (Raw) provides 0.28 mg vs 0.14 mg in Pumpkin Seeds (Pepitas) (+0.15 mg, +109%).

Vitamin B6Spinat höher

Kürbiskerne

0.03 mg2% TB

Spinat

0.85 mg50% TB

Spinach (Raw) provides 0.85 mg vs 0.03 mg in Pumpkin Seeds (Pepitas) (+0.82 mg, +3195%).

Vitamin B12Ähnlich

Kürbiskerne

0 µg

Spinat

0 µg

Both Pumpkin Seeds (Pepitas) and Spinach (Raw) provide similar amounts of vitamin b12 (0 µg).

Mineralstoffe7 Nährstoffe

NatriumSpinat höher

Kürbiskerne

1.3 mg

Spinat

344 mg15% TB

Spinach (Raw) provides 344 mg vs 1.3 mg in Pumpkin Seeds (Pepitas) (+342 mg, +27174%).

KaliumSpinat höher

Kürbiskerne

146 mg3% TB

Spinat

2,427 mg52% TB

Spinach (Raw) provides 2,427 mg vs 146 mg in Pumpkin Seeds (Pepitas) (+2,282 mg, +1567%).

CalciumSpinat höher

Kürbiskerne

8.3 mg1% TB

Spinat

431 mg33% TB

Spinach (Raw) provides 431 mg vs 8.3 mg in Pumpkin Seeds (Pepitas) (+422 mg, +5101%).

EisenSpinat höher

Kürbiskerne

1.6 mg9% TB

Spinat

11.8 mg65% TB

Spinach (Raw) provides 11.8 mg vs 1.6 mg in Pumpkin Seeds (Pepitas) (+10.2 mg, +643%).

MagnesiumSpinat höher

Kürbiskerne

107 mg25% TB

Spinat

344 mg82% TB

Spinach (Raw) provides 344 mg vs 107 mg in Pumpkin Seeds (Pepitas) (+237 mg, +222%).

PhosphorKürbiskerne höher

Kürbiskerne

222 mg18% TB

Spinat

213 mg17% TB

Pumpkin Seeds (Pepitas) provides 222 mg vs 213 mg in Spinach (Raw) (+8.8 mg, +4%).

ZinkSpinat höher

Kürbiskerne

1.4 mg13% TB

Spinat

2.3 mg21% TB

Spinach (Raw) provides 2.3 mg vs 1.4 mg in Pumpkin Seeds (Pepitas) (+0.90 mg, +64%).

Lipide1 Nährstoffe

Gesättigte FettsäurenKürbiskerne höher

Kürbiskerne

1.6 g8% TB

Spinat

0.27 g1% TB

Pumpkin Seeds (Pepitas) provides 1.6 g vs 0.27 g in Spinach (Raw) (+1.3 g, +469%).

Nährstoff

KürbiskerneNormalized to 300 kcal (54 g)

SpinatNormalized to 300 kcal (1304 g)

Makronährstoffe6 Nährstoffe

Kalorien (Energie)Ähnlich

Kürbiskerne

302 kcal15% TB

Spinat

300 kcal15% TB

Both Pumpkin Seeds (Pepitas) and Spinach (Raw) provide similar amounts of calories (energy) (302 kcal).

ProteinSpinat höher

Kürbiskerne

16.3 g33% TB

Spinat

37.3 g75% TB

Spinach (Raw) provides 37.3 g vs 16.3 g in Pumpkin Seeds (Pepitas) (+21.0 g, +128%).

KohlenhydrateSpinat höher

Kürbiskerne

5.8 g2% TB

Spinat

47.3 g17% TB

Spinach (Raw) provides 47.3 g vs 5.8 g in Pumpkin Seeds (Pepitas) (+41.6 g, +718%).

BallaststoffeSpinat höher

Kürbiskerne

3.2 g12% TB

Spinat

28.7 g102% TB

Spinach (Raw) provides 28.7 g vs 3.2 g in Pumpkin Seeds (Pepitas) (+25.4 g, +785%).

GesamtfettKürbiskerne höher

Kürbiskerne

26.5 g34% TB

Spinat

5.1 g7% TB

Pumpkin Seeds (Pepitas) provides 26.5 g vs 5.1 g in Spinach (Raw) (+21.4 g, +421%).

ZuckerSpinat höher

Kürbiskerne

0.76 g2% TB

Spinat

5.5 g11% TB

Spinach (Raw) provides 5.5 g vs 0.76 g in Pumpkin Seeds (Pepitas) (+4.7 g, +624%).

Vitamine12 Nährstoffe

Vitamin CSpinat höher

Kürbiskerne

1.0 mg1% TB

Spinat

366 mg407% TB

Spinach (Raw) provides 366 mg vs 1.0 mg in Pumpkin Seeds (Pepitas) (+365 mg, +35614%).

Vitamin ASpinat höher

Kürbiskerne

0.5 µg

Spinat

6,116 µg680% TB

Spinach (Raw) provides 6,116 µg vs 0.5 µg in Pumpkin Seeds (Pepitas) (+6,115 µg, +1132448%).

Vitamin DÄhnlich

Kürbiskerne

0 µg

Spinat

0 µg

Both Pumpkin Seeds (Pepitas) and Spinach (Raw) provide similar amounts of vitamin d (0 µg).

Vitamin ESpinat höher

Kürbiskerne

1.2 mg8% TB

Spinat

26.5 mg176% TB

Spinach (Raw) provides 26.5 mg vs 1.2 mg in Pumpkin Seeds (Pepitas) (+25.3 mg, +2149%).

Vitamin KSpinat höher

Kürbiskerne

3.9 µg3% TB

Spinat

6,297 µg5248% TB

Spinach (Raw) provides 6,297 µg vs 3.9 µg in Pumpkin Seeds (Pepitas) (+6,293 µg, +159642%).

FolsäureSpinat höher

Kürbiskerne

31 µg8% TB

Spinat

2,530 µg632% TB

Spinach (Raw) provides 2,530 µg vs 31 µg in Pumpkin Seeds (Pepitas) (+2,498 µg, +7977%).

Vitamin B1 (Thiamin)Spinat höher

Kürbiskerne

0.15 mg12% TB

Spinat

1.0 mg85% TB

Spinach (Raw) provides 1.0 mg vs 0.15 mg in Pumpkin Seeds (Pepitas) (+0.87 mg, +590%).

Vitamin B2 (Riboflavin)Spinat höher

Kürbiskerne

0.08 mg6% TB

Spinat

2.5 mg190% TB

Spinach (Raw) provides 2.5 mg vs 0.08 mg in Pumpkin Seeds (Pepitas) (+2.4 mg, +2883%).

Vitamin B3 (Niacin)Spinat höher

Kürbiskerne

2.7 mg17% TB

Spinat

9.4 mg59% TB

Spinach (Raw) provides 9.4 mg vs 2.7 mg in Pumpkin Seeds (Pepitas) (+6.7 mg, +251%).

Vitamin B5Spinat höher

Kürbiskerne

0.41 mg8% TB

Spinat

0.85 mg17% TB

Spinach (Raw) provides 0.85 mg vs 0.41 mg in Pumpkin Seeds (Pepitas) (+0.44 mg, +109%).

Vitamin B6Spinat höher

Kürbiskerne

0.08 mg5% TB

Spinat

2.5 mg150% TB

Spinach (Raw) provides 2.5 mg vs 0.08 mg in Pumpkin Seeds (Pepitas) (+2.5 mg, +3193%).

Vitamin B12Ähnlich

Kürbiskerne

0 µg

Spinat

0 µg

Both Pumpkin Seeds (Pepitas) and Spinach (Raw) provide similar amounts of vitamin b12 (0 µg).

Mineralstoffe7 Nährstoffe

NatriumSpinat höher

Kürbiskerne

3.8 mg

Spinat

1,030 mg45% TB

Spinach (Raw) provides 1,030 mg vs 3.8 mg in Pumpkin Seeds (Pepitas) (+1,026 mg, +27153%).

KaliumSpinat höher

Kürbiskerne

437 mg9% TB

Spinat

7,276 mg155% TB

Spinach (Raw) provides 7,276 mg vs 437 mg in Pumpkin Seeds (Pepitas) (+6,839 mg, +1566%).

CalciumSpinat höher

Kürbiskerne

24.8 mg2% TB

Spinat

1,291 mg99% TB

Spinach (Raw) provides 1,291 mg vs 24.8 mg in Pumpkin Seeds (Pepitas) (+1,266 mg, +5097%).

EisenSpinat höher

Kürbiskerne

4.8 mg26% TB

Spinat

35.3 mg196% TB

Spinach (Raw) provides 35.3 mg vs 4.8 mg in Pumpkin Seeds (Pepitas) (+30.6 mg, +642%).

MagnesiumSpinat höher

Kürbiskerne

320 mg76% TB

Spinat

1,030 mg245% TB

Spinach (Raw) provides 1,030 mg vs 320 mg in Pumpkin Seeds (Pepitas) (+710 mg, +222%).

PhosphorKürbiskerne höher

Kürbiskerne

666 mg53% TB

Spinat

639 mg51% TB

Pumpkin Seeds (Pepitas) provides 666 mg vs 639 mg in Spinach (Raw) (+26.9 mg, +4%).

ZinkSpinat höher

Kürbiskerne

4.2 mg38% TB

Spinat

6.9 mg63% TB

Spinach (Raw) provides 6.9 mg vs 4.2 mg in Pumpkin Seeds (Pepitas) (+2.7 mg, +64%).

Lipide1 Nährstoffe

Gesättigte FettsäurenKürbiskerne höher

Kürbiskerne

4.7 g23% TB

Spinat

0.82 g4% TB

Pumpkin Seeds (Pepitas) provides 4.7 g vs 0.82 g in Spinach (Raw) (+3.9 g, +469%).

Kürbiskerne vs Spinat

Kürbiskerne

Spinat

Nutritional Takeaways

Zusammenfassung des Vergleichs