Nährwerte im Vergleich

Quinoa 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

Getreide

Quinoa

120Kalorien

4.4Protein

2.8Ballaststoffe

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 120 kcal, 97 kcal less).

Mehr Protein

+54%

Quinoa

Quinoa (Cooked) provides 4.4 g vs 2.9 g in Spinach (Raw) (+1.5 g, +54%).

Mehr Ballaststoffe

+27%

Quinoa

Quinoa (Cooked) provides 2.8 g vs 2.2 g in Spinach (Raw) (+0.60 g, +27%).

Mehr Vitamin C

Spinat

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

Comparing per 100 g standard edible portion.

Nährstoff

Quinoa100 g edible portion

Spinat100 g edible portion

Makronährstoffe6 Nährstoffe

Kalorien (Energie)Quinoa höher

Quinoa

120 kcal6% TB

Spinat

23 kcal1% TB

Quinoa (Cooked) provides 120 kcal vs 23 kcal in Spinach (Raw) (+97 kcal, +422%).

ProteinQuinoa höher

Quinoa

4.4 g9% TB

Spinat

2.9 g6% TB

Quinoa (Cooked) provides 4.4 g vs 2.9 g in Spinach (Raw) (+1.5 g, +54%).

KohlenhydrateQuinoa höher

Quinoa

21.3 g8% TB

Spinat

3.6 g1% TB

Quinoa (Cooked) provides 21.3 g vs 3.6 g in Spinach (Raw) (+17.7 g, +487%).

BallaststoffeQuinoa höher

Quinoa

2.8 g10% TB

Spinat

2.2 g8% TB

Quinoa (Cooked) provides 2.8 g vs 2.2 g in Spinach (Raw) (+0.60 g, +27%).

GesamtfettQuinoa höher

Quinoa

1.9 g2% TB

Spinat

0.39 g1% TB

Quinoa (Cooked) provides 1.9 g vs 0.39 g in Spinach (Raw) (+1.5 g, +392%).

ZuckerQuinoa höher

Quinoa

0.87 g2% TB

Spinat

0.42 g1% TB

Quinoa (Cooked) provides 0.87 g vs 0.42 g in Spinach (Raw) (+0.45 g, +107%).

Vitamine12 Nährstoffe

Vitamin CSpinat höher

Quinoa

0 mg

Spinat

28.1 mg31% TB

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

Vitamin ASpinat höher

Quinoa

1.0 µg

Spinat

469 µg52% TB

Spinach (Raw) provides 469 µg vs 1.0 µg in Quinoa (Cooked) (+468 µg, +46800%).

Vitamin DÄhnlich

Quinoa

0 µg

Spinat

0 µg

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

Vitamin ESpinat höher

Quinoa

0.63 mg4% TB

Spinat

2.0 mg14% TB

Spinach (Raw) provides 2.0 mg vs 0.63 mg in Quinoa (Cooked) (+1.4 mg, +222%).

Vitamin KSpinat höher

Quinoa

0 µg

Spinat

483 µg402% TB

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

FolsäureSpinat höher

Quinoa

42 µg11% TB

Spinat

194 µg49% TB

Spinach (Raw) provides 194 µg vs 42 µg in Quinoa (Cooked) (+152 µg, +362%).

Vitamin B1 (Thiamin)Ähnlich

Quinoa

0.11 mg9% TB

Spinat

0.08 mg7% TB

Both Quinoa (Cooked) and Spinach (Raw) provide similar amounts of thiamin (vitamin b1) (0.11 mg).

Vitamin B2 (Riboflavin)Spinat höher

Quinoa

0.11 mg8% TB

Spinat

0.19 mg15% TB

Spinach (Raw) provides slightly more riboflavin (vitamin b2) (0.19 mg vs 0.11 mg).

Vitamin B3 (Niacin)Spinat höher

Quinoa

0.41 mg3% TB

Spinat

0.72 mg5% TB

Spinach (Raw) provides 0.72 mg vs 0.41 mg in Quinoa (Cooked) (+0.31 mg, +76%).

Vitamin B5Quinoa höher

Quinoa

0.23 mg5% TB

Spinat

0.07 mg1% TB

Quinoa (Cooked) provides 0.23 mg vs 0.07 mg in Spinach (Raw) (+0.16 mg, +251%).

Vitamin B6Spinat höher

Quinoa

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

Quinoa

0 µg

Spinat

0 µg

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

Mineralstoffe7 Nährstoffe

NatriumSpinat höher

Quinoa

7.0 mg

Spinat

79.0 mg3% TB

Spinach (Raw) provides 79.0 mg vs 7.0 mg in Quinoa (Cooked) (+72.0 mg, +1029%).

KaliumSpinat höher

Quinoa

172 mg4% TB

Spinat

558 mg12% TB

Spinach (Raw) provides 558 mg vs 172 mg in Quinoa (Cooked) (+386 mg, +224%).

CalciumSpinat höher

Quinoa

17.0 mg1% TB

Spinat

99.0 mg8% TB

Spinach (Raw) provides 99.0 mg vs 17.0 mg in Quinoa (Cooked) (+82.0 mg, +482%).

EisenSpinat höher

Quinoa

1.5 mg8% TB

Spinat

2.7 mg15% TB

Spinach (Raw) provides 2.7 mg vs 1.5 mg in Quinoa (Cooked) (+1.2 mg, +82%).

MagnesiumSpinat höher

Quinoa

64.0 mg15% TB

Spinat

79.0 mg19% TB

Spinach (Raw) provides 79.0 mg vs 64.0 mg in Quinoa (Cooked) (+15.0 mg, +23%).

PhosphorQuinoa höher

Quinoa

152 mg12% TB

Spinat

49.0 mg4% TB

Quinoa (Cooked) provides 152 mg vs 49.0 mg in Spinach (Raw) (+103 mg, +210%).

ZinkQuinoa höher

Quinoa

1.1 mg10% TB

Spinat

0.53 mg5% TB

Quinoa (Cooked) provides 1.1 mg vs 0.53 mg in Spinach (Raw) (+0.56 mg, +106%).

Lipide1 Nährstoffe

Gesättigte FettsäurenQuinoa höher

Quinoa

0.23 g1% TB

Spinat

0.06 g

Quinoa (Cooked) provides 0.23 g vs 0.06 g in Spinach (Raw) (+0.17 g, +265%).

Nährstoff

Quinoa185 g (1 cup cooked (185 g))

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

Makronährstoffe6 Nährstoffe

Kalorien (Energie)Quinoa höher

Quinoa

222 kcal11% TB

Spinat

7 kcal

Quinoa (Cooked) provides 222 kcal vs 7 kcal in Spinach (Raw) (+215 kcal, +3117%).

ProteinQuinoa höher

Quinoa

8.1 g16% TB

Spinat

0.86 g2% TB

Quinoa (Cooked) provides 8.1 g vs 0.86 g in Spinach (Raw) (+7.3 g, +849%).

KohlenhydrateQuinoa höher

Quinoa

39.4 g14% TB

Spinat

1.1 g

Quinoa (Cooked) provides 39.4 g vs 1.1 g in Spinach (Raw) (+38.3 g, +3518%).

BallaststoffeQuinoa höher

Quinoa

5.2 g19% TB

Spinat

0.66 g2% TB

Quinoa (Cooked) provides 5.2 g vs 0.66 g in Spinach (Raw) (+4.5 g, +685%).

GesamtfettQuinoa höher

Quinoa

3.6 g5% TB

Spinat

0.12 g

Quinoa (Cooked) provides 3.6 g vs 0.12 g in Spinach (Raw) (+3.4 g, +2936%).

ZuckerQuinoa höher

Quinoa

1.6 g3% TB

Spinat

0.13 g

Quinoa (Cooked) provides 1.6 g vs 0.13 g in Spinach (Raw) (+1.5 g, +1177%).

Vitamine12 Nährstoffe

Vitamin CSpinat höher

Quinoa

0 mg

Spinat

8.4 mg9% TB

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

Vitamin ASpinat höher

Quinoa

1.9 µg

Spinat

141 µg16% TB

Spinach (Raw) provides 141 µg vs 1.9 µg in Quinoa (Cooked) (+139 µg, +7505%).

Vitamin DÄhnlich

Quinoa

0 µg

Spinat

0 µg

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

Vitamin EQuinoa höher

Quinoa

1.2 mg8% TB

Spinat

0.61 mg4% TB

Quinoa (Cooked) provides 1.2 mg vs 0.61 mg in Spinach (Raw) (+0.56 mg, +91%).

Vitamin KSpinat höher

Quinoa

0 µg

Spinat

145 µg121% TB

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

FolsäureQuinoa höher

Quinoa

78 µg19% TB

Spinat

58 µg15% TB

Quinoa (Cooked) provides 78 µg vs 58 µg in Spinach (Raw) (+20 µg, +34%).

Vitamin B1 (Thiamin)Quinoa höher

Quinoa

0.20 mg16% TB

Spinat

0.02 mg2% TB

Quinoa (Cooked) provides slightly more thiamin (vitamin b1) (0.20 mg vs 0.02 mg).

Vitamin B2 (Riboflavin)Quinoa höher

Quinoa

0.20 mg16% TB

Spinat

0.06 mg4% TB

Quinoa (Cooked) provides 0.20 mg vs 0.06 mg in Spinach (Raw) (+0.15 mg, +259%).

Vitamin B3 (Niacin)Quinoa höher

Quinoa

0.76 mg5% TB

Spinat

0.22 mg1% TB

Quinoa (Cooked) provides 0.76 mg vs 0.22 mg in Spinach (Raw) (+0.55 mg, +251%).

Vitamin B5Quinoa höher

Quinoa

0.42 mg8% TB

Spinat

0.02 mg

Quinoa (Cooked) provides 0.42 mg vs 0.02 mg in Spinach (Raw) (+0.40 mg, +2063%).

Vitamin B6Quinoa höher

Quinoa

0.23 mg13% TB

Spinat

0.06 mg3% TB

Quinoa (Cooked) provides 0.23 mg vs 0.06 mg in Spinach (Raw) (+0.17 mg, +289%).

Vitamin B12Ähnlich

Quinoa

0 µg

Spinat

0 µg

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

Mineralstoffe7 Nährstoffe

NatriumSpinat höher

Quinoa

13.0 mg1% TB

Spinat

23.7 mg1% TB

Spinach (Raw) provides 23.7 mg vs 13.0 mg in Quinoa (Cooked) (+10.7 mg, +83%).

KaliumQuinoa höher

Quinoa

318 mg7% TB

Spinat

167 mg4% TB

Quinoa (Cooked) provides 318 mg vs 167 mg in Spinach (Raw) (+151 mg, +90%).

CalciumQuinoa höher

Quinoa

31.5 mg2% TB

Spinat

29.7 mg2% TB

Quinoa (Cooked) provides 31.5 mg vs 29.7 mg in Spinach (Raw) (+1.8 mg, +6%).

EisenQuinoa höher

Quinoa

2.8 mg15% TB

Spinat

0.81 mg5% TB

Quinoa (Cooked) provides 2.8 mg vs 0.81 mg in Spinach (Raw) (+1.9 mg, +239%).

MagnesiumQuinoa höher

Quinoa

118 mg28% TB

Spinat

23.7 mg6% TB

Quinoa (Cooked) provides 118 mg vs 23.7 mg in Spinach (Raw) (+94.7 mg, +400%).

PhosphorQuinoa höher

Quinoa

281 mg22% TB

Spinat

14.7 mg1% TB

Quinoa (Cooked) provides 281 mg vs 14.7 mg in Spinach (Raw) (+267 mg, +1813%).

ZinkQuinoa höher

Quinoa

2.0 mg18% TB

Spinat

0.16 mg1% TB

Quinoa (Cooked) provides 2.0 mg vs 0.16 mg in Spinach (Raw) (+1.9 mg, +1168%).

Lipide1 Nährstoffe

Gesättigte FettsäurenQuinoa höher

Quinoa

0.43 g2% TB

Spinat

0.02 g

Quinoa (Cooked) provides 0.43 g vs 0.02 g in Spinach (Raw) (+0.41 g, +2151%).

Nährstoff

QuinoaAmount per 100 kcal (83 g)

SpinatAmount per 100 kcal (435 g)

Makronährstoffe6 Nährstoffe

Kalorien (Energie)Ähnlich

Quinoa

100 kcal5% TB

Spinat

100 kcal5% TB

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

ProteinSpinat höher

Quinoa

3.7 g7% TB

Spinat

12.4 g25% TB

Spinach (Raw) provides 12.4 g vs 3.7 g in Quinoa (Cooked) (+8.8 g, +241%).

KohlenhydrateQuinoa höher

Quinoa

17.7 g6% TB

Spinat

15.8 g6% TB

Quinoa (Cooked) provides 17.7 g vs 15.8 g in Spinach (Raw) (+1.9 g, +12%).

BallaststoffeSpinat höher

Quinoa

2.3 g8% TB

Spinat

9.6 g34% TB

Spinach (Raw) provides 9.6 g vs 2.3 g in Quinoa (Cooked) (+7.2 g, +312%).

GesamtfettSpinat höher

Quinoa

1.6 g2% TB

Spinat

1.7 g2% TB

Spinach (Raw) provides 1.7 g vs 1.6 g in Quinoa (Cooked) (+0.10 g, +6%).

ZuckerSpinat höher

Quinoa

0.72 g1% TB

Spinat

1.8 g4% TB

Spinach (Raw) provides 1.8 g vs 0.72 g in Quinoa (Cooked) (+1.1 g, +153%).

Vitamine12 Nährstoffe

Vitamin CSpinat höher

Quinoa

0 mg

Spinat

122 mg136% TB

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

Vitamin ASpinat höher

Quinoa

0.8 µg

Spinat

2,040 µg227% TB

Spinach (Raw) provides 2,040 µg vs 0.8 µg in Quinoa (Cooked) (+2,039 µg, +245701%).

Vitamin DÄhnlich

Quinoa

0 µg

Spinat

0 µg

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

Vitamin ESpinat höher

Quinoa

0.52 mg3% TB

Spinat

8.8 mg59% TB

Spinach (Raw) provides 8.8 mg vs 0.52 mg in Quinoa (Cooked) (+8.3 mg, +1589%).

Vitamin KSpinat höher

Quinoa

0 µg

Spinat

2,101 µg1751% TB

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

FolsäureSpinat höher

Quinoa

35 µg9% TB

Spinat

844 µg211% TB

Spinach (Raw) provides 844 µg vs 35 µg in Quinoa (Cooked) (+809 µg, +2321%).

Vitamin B1 (Thiamin)Spinat höher

Quinoa

0.09 mg7% TB

Spinat

0.34 mg28% TB

Spinach (Raw) provides 0.34 mg vs 0.09 mg in Quinoa (Cooked) (+0.25 mg, +282%).

Vitamin B2 (Riboflavin)Spinat höher

Quinoa

0.09 mg7% TB

Spinat

0.82 mg63% TB

Spinach (Raw) provides 0.82 mg vs 0.09 mg in Quinoa (Cooked) (+0.73 mg, +800%).

Vitamin B3 (Niacin)Spinat höher

Quinoa

0.34 mg2% TB

Spinat

3.1 mg20% TB

Spinach (Raw) provides 3.1 mg vs 0.34 mg in Quinoa (Cooked) (+2.8 mg, +821%).

Vitamin B5Spinat höher

Quinoa

0.19 mg4% TB

Spinat

0.28 mg6% TB

Spinach (Raw) provides 0.28 mg vs 0.19 mg in Quinoa (Cooked) (+0.09 mg, +49%).

Vitamin B6Spinat höher

Quinoa

0.10 mg6% TB

Spinat

0.85 mg50% TB

Spinach (Raw) provides 0.85 mg vs 0.10 mg in Quinoa (Cooked) (+0.75 mg, +731%).

Vitamin B12Ähnlich

Quinoa

0 µg

Spinat

0 µg

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

Mineralstoffe7 Nährstoffe

NatriumSpinat höher

Quinoa

5.8 mg

Spinat

344 mg15% TB

Spinach (Raw) provides 344 mg vs 5.8 mg in Quinoa (Cooked) (+338 mg, +5815%).

KaliumSpinat höher

Quinoa

143 mg3% TB

Spinat

2,427 mg52% TB

Spinach (Raw) provides 2,427 mg vs 143 mg in Quinoa (Cooked) (+2,285 mg, +1600%).

CalciumSpinat höher

Quinoa

14.1 mg1% TB

Spinat

431 mg33% TB

Spinach (Raw) provides 431 mg vs 14.1 mg in Quinoa (Cooked) (+417 mg, +2952%).

EisenSpinat höher

Quinoa

1.2 mg7% TB

Spinat

11.8 mg65% TB

Spinach (Raw) provides 11.8 mg vs 1.2 mg in Quinoa (Cooked) (+10.6 mg, +853%).

MagnesiumSpinat höher

Quinoa

53.1 mg13% TB

Spinat

344 mg82% TB

Spinach (Raw) provides 344 mg vs 53.1 mg in Quinoa (Cooked) (+291 mg, +547%).

PhosphorSpinat höher

Quinoa

126 mg10% TB

Spinat

213 mg17% TB

Spinach (Raw) provides 213 mg vs 126 mg in Quinoa (Cooked) (+87.0 mg, +69%).

ZinkSpinat höher

Quinoa

0.90 mg8% TB

Spinat

2.3 mg21% TB

Spinach (Raw) provides 2.3 mg vs 0.90 mg in Quinoa (Cooked) (+1.4 mg, +155%).

Lipide1 Nährstoffe

Gesättigte FettsäurenSpinat höher

Quinoa

0.19 g1% TB

Spinat

0.27 g1% TB

Spinach (Raw) provides 0.27 g vs 0.19 g in Quinoa (Cooked) (+0.08 g, +44%).

Nährstoff

QuinoaNormalized to 300 kcal (250 g)

SpinatNormalized to 300 kcal (1304 g)

Makronährstoffe6 Nährstoffe

Kalorien (Energie)Ähnlich

Quinoa

300 kcal15% TB

Spinat

300 kcal15% TB

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

ProteinSpinat höher

Quinoa

11.0 g22% TB

Spinat

37.3 g75% TB

Spinach (Raw) provides 37.3 g vs 11.0 g in Quinoa (Cooked) (+26.3 g, +239%).

KohlenhydrateQuinoa höher

Quinoa

53.3 g19% TB

Spinat

47.3 g17% TB

Quinoa (Cooked) provides 53.3 g vs 47.3 g in Spinach (Raw) (+5.9 g, +12%).

BallaststoffeSpinat höher

Quinoa

7.0 g25% TB

Spinat

28.7 g102% TB

Spinach (Raw) provides 28.7 g vs 7.0 g in Quinoa (Cooked) (+21.7 g, +310%).

GesamtfettSpinat höher

Quinoa

4.8 g6% TB

Spinat

5.1 g7% TB

Spinach (Raw) provides 5.1 g vs 4.8 g in Quinoa (Cooked) (+0.29 g, +6%).

ZuckerSpinat höher

Quinoa

2.2 g4% TB

Spinat

5.5 g11% TB

Spinach (Raw) provides 5.5 g vs 2.2 g in Quinoa (Cooked) (+3.3 g, +152%).

Vitamine12 Nährstoffe

Vitamin CSpinat höher

Quinoa

0 mg

Spinat

366 mg407% TB

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

Vitamin ASpinat höher

Quinoa

2.5 µg

Spinat

6,116 µg680% TB

Spinach (Raw) provides 6,116 µg vs 2.5 µg in Quinoa (Cooked) (+6,113 µg, +244530%).

Vitamin DÄhnlich

Quinoa

0 µg

Spinat

0 µg

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

Vitamin ESpinat höher

Quinoa

1.6 mg11% TB

Spinat

26.5 mg176% TB

Spinach (Raw) provides 26.5 mg vs 1.6 mg in Quinoa (Cooked) (+24.9 mg, +1581%).

Vitamin KSpinat höher

Quinoa

0 µg

Spinat

6,297 µg5248% TB

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

FolsäureSpinat höher

Quinoa

105 µg26% TB

Spinat

2,530 µg632% TB

Spinach (Raw) provides 2,530 µg vs 105 µg in Quinoa (Cooked) (+2,425 µg, +2309%).

Vitamin B1 (Thiamin)Spinat höher

Quinoa

0.27 mg22% TB

Spinat

1.0 mg85% TB

Spinach (Raw) provides 1.0 mg vs 0.27 mg in Quinoa (Cooked) (+0.75 mg, +280%).

Vitamin B2 (Riboflavin)Spinat höher

Quinoa

0.28 mg21% TB

Spinat

2.5 mg190% TB

Spinach (Raw) provides 2.5 mg vs 0.28 mg in Quinoa (Cooked) (+2.2 mg, +796%).

Vitamin B3 (Niacin)Spinat höher

Quinoa

1.0 mg6% TB

Spinat

9.4 mg59% TB

Spinach (Raw) provides 9.4 mg vs 1.0 mg in Quinoa (Cooked) (+8.4 mg, +817%).

Vitamin B5Spinat höher

Quinoa

0.57 mg11% TB

Spinat

0.85 mg17% TB

Spinach (Raw) provides 0.85 mg vs 0.57 mg in Quinoa (Cooked) (+0.28 mg, +49%).

Vitamin B6Spinat höher

Quinoa

0.31 mg18% TB

Spinat

2.5 mg150% TB

Spinach (Raw) provides 2.5 mg vs 0.31 mg in Quinoa (Cooked) (+2.2 mg, +727%).

Vitamin B12Ähnlich

Quinoa

0 µg

Spinat

0 µg

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

Mineralstoffe7 Nährstoffe

NatriumSpinat höher

Quinoa

17.5 mg1% TB

Spinat

1,030 mg45% TB

Spinach (Raw) provides 1,030 mg vs 17.5 mg in Quinoa (Cooked) (+1,013 mg, +5787%).

KaliumSpinat höher

Quinoa

430 mg9% TB

Spinat

7,276 mg155% TB

Spinach (Raw) provides 7,276 mg vs 430 mg in Quinoa (Cooked) (+6,846 mg, +1592%).

CalciumSpinat höher

Quinoa

42.5 mg3% TB

Spinat

1,291 mg99% TB

Spinach (Raw) provides 1,291 mg vs 42.5 mg in Quinoa (Cooked) (+1,248 mg, +2938%).

EisenSpinat höher

Quinoa

3.7 mg21% TB

Spinat

35.3 mg196% TB

Spinach (Raw) provides 35.3 mg vs 3.7 mg in Quinoa (Cooked) (+31.6 mg, +849%).

MagnesiumSpinat höher

Quinoa

160 mg38% TB

Spinat

1,030 mg245% TB

Spinach (Raw) provides 1,030 mg vs 160 mg in Quinoa (Cooked) (+870 mg, +544%).

PhosphorSpinat höher

Quinoa

380 mg30% TB

Spinat

639 mg51% TB

Spinach (Raw) provides 639 mg vs 380 mg in Quinoa (Cooked) (+259 mg, +68%).

ZinkSpinat höher

Quinoa

2.7 mg25% TB

Spinat

6.9 mg63% TB

Spinach (Raw) provides 6.9 mg vs 2.7 mg in Quinoa (Cooked) (+4.2 mg, +154%).

Lipide1 Nährstoffe

Gesättigte FettsäurenSpinat höher

Quinoa

0.58 g3% TB

Spinat

0.82 g4% TB

Spinach (Raw) provides 0.82 g vs 0.58 g in Quinoa (Cooked) (+0.25 g, +43%).

Quinoa vs Spinat

Quinoa

Spinat

Nutritional Takeaways

Zusammenfassung des Vergleichs