Compara Nutrición Lado a Lado

Lentejas vs Espinaca

Selecciona dos alimentos y compara macronutrientes, vitaminas y minerales lado a lado: por 100g, por porción o normalizado a calorías iguales.

Comparaciones Populares

Alimento A

Alimento B

Clean cooked lentils in a restrained ceramic bowl showcasing hearty texture

Legumbres

Lentejas

116Calorías

9.0Proteína

7.9Fibra

1.5Vitamina C

Ver Detalles

Crisp fresh dark green spinach leaves arranged on clean studio surface

Verduras

Espinaca

23Calorías

2.9Proteína

2.2Fibra

28.1Vitamina C

Ver Detalles

Highlights

Nutritional Takeaways

Based on standard 100g edible portion comparison

Menos Calorías

-80%

Espinaca

Spinach (Raw) has fewer calories (energy) (23 kcal vs 116 kcal, 93 kcal less).

Más Proteína

+215%

Lentejas

Lentils (Cooked / Boiled) provides 9.0 g vs 2.9 g in Spinach (Raw) (+6.2 g, +215%).

Más Fibra

+259%

Lentejas

Lentils (Cooked / Boiled) provides 7.9 g vs 2.2 g in Spinach (Raw) (+5.7 g, +259%).

Más Vitamina C

+1773%

Espinaca

Spinach (Raw) provides 28.1 mg vs 1.5 mg in Lentils (Cooked / Boiled) (+26.6 mg, +1773%).

Comparing per 100 g standard edible portion.

Nutriente

Lentejas100 g edible portion

Espinaca100 g edible portion

Macronutrientes6 nutrientes

Calorías (Energía)Lentejas más alto

Lentejas

116 kcal6% VD

Espinaca

23 kcal1% VD

Lentils (Cooked / Boiled) provides 116 kcal vs 23 kcal in Spinach (Raw) (+93 kcal, +404%).

ProteínaLentejas más alto

Lentejas

9.0 g18% VD

Espinaca

2.9 g6% VD

Lentils (Cooked / Boiled) provides 9.0 g vs 2.9 g in Spinach (Raw) (+6.2 g, +215%).

CarbohidratosLentejas más alto

Lentejas

20.1 g7% VD

Espinaca

3.6 g1% VD

Lentils (Cooked / Boiled) provides 20.1 g vs 3.6 g in Spinach (Raw) (+16.5 g, +455%).

Fibra DietéticaLentejas más alto

Lentejas

7.9 g28% VD

Espinaca

2.2 g8% VD

Lentils (Cooked / Boiled) provides 7.9 g vs 2.2 g in Spinach (Raw) (+5.7 g, +259%).

Grasa TotalSimilar

Lentejas

0.38 g

Espinaca

0.39 g1% VD

Both Lentils (Cooked / Boiled) and Spinach (Raw) provide similar amounts of total fat (0.38 g).

AzúcaresLentejas más alto

Lentejas

1.8 g4% VD

Espinaca

0.42 g1% VD

Lentils (Cooked / Boiled) provides 1.8 g vs 0.42 g in Spinach (Raw) (+1.4 g, +329%).

Vitaminas12 nutrientes

Vitamina CEspinaca más alto

Lentejas

1.5 mg2% VD

Espinaca

28.1 mg31% VD

Spinach (Raw) provides 28.1 mg vs 1.5 mg in Lentils (Cooked / Boiled) (+26.6 mg, +1773%).

Vitamina AEspinaca más alto

Lentejas

0 µg

Espinaca

469 µg52% VD

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

Vitamina DSimilar

Lentejas

0 µg

Espinaca

0 µg

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

Vitamina EEspinaca más alto

Lentejas

0.11 mg1% VD

Espinaca

2.0 mg14% VD

Spinach (Raw) provides 2.0 mg vs 0.11 mg in Lentils (Cooked / Boiled) (+1.9 mg, +1745%).

Vitamina KEspinaca más alto

Lentejas

1.7 µg1% VD

Espinaca

483 µg402% VD

Spinach (Raw) provides 483 µg vs 1.7 µg in Lentils (Cooked / Boiled) (+481 µg, +28306%).

Ácido FólicoEspinaca más alto

Lentejas

181 µg45% VD

Espinaca

194 µg49% VD

Spinach (Raw) provides 194 µg vs 181 µg in Lentils (Cooked / Boiled) (+13 µg, +7%).

Vitamina B1 (Tiamina)Lentejas más alto

Lentejas

0.17 mg14% VD

Espinaca

0.08 mg7% VD

Lentils (Cooked / Boiled) provides slightly more thiamin (vitamin b1) (0.17 mg vs 0.08 mg).

Vitamina B2 (Riboflavina)Espinaca más alto

Lentejas

0.07 mg6% VD

Espinaca

0.19 mg15% VD

Spinach (Raw) provides slightly more riboflavin (vitamin b2) (0.19 mg vs 0.07 mg).

Vitamina B3 (Niacina)Lentejas más alto

Lentejas

1.1 mg7% VD

Espinaca

0.72 mg5% VD

Lentils (Cooked / Boiled) provides 1.1 mg vs 0.72 mg in Spinach (Raw) (+0.34 mg, +46%).

Vitamina B5Lentejas más alto

Lentejas

0.64 mg13% VD

Espinaca

0.07 mg1% VD

Lentils (Cooked / Boiled) provides 0.64 mg vs 0.07 mg in Spinach (Raw) (+0.57 mg, +882%).

Vitamina B6Similar

Lentejas

0.18 mg10% VD

Espinaca

0.20 mg11% VD

Both Lentils (Cooked / Boiled) and Spinach (Raw) provide similar amounts of vitamin b6 (0.18 mg).

Vitamina B12Similar

Lentejas

0 µg

Espinaca

0 µg

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

Minerales7 nutrientes

SodioEspinaca más alto

Lentejas

2.0 mg

Espinaca

79.0 mg3% VD

Spinach (Raw) provides 79.0 mg vs 2.0 mg in Lentils (Cooked / Boiled) (+77.0 mg, +3850%).

PotasioEspinaca más alto

Lentejas

369 mg8% VD

Espinaca

558 mg12% VD

Spinach (Raw) provides 558 mg vs 369 mg in Lentils (Cooked / Boiled) (+189 mg, +51%).

CalcioEspinaca más alto

Lentejas

19.0 mg1% VD

Espinaca

99.0 mg8% VD

Spinach (Raw) provides 99.0 mg vs 19.0 mg in Lentils (Cooked / Boiled) (+80.0 mg, +421%).

HierroLentejas más alto

Lentejas

3.3 mg19% VD

Espinaca

2.7 mg15% VD

Lentils (Cooked / Boiled) provides 3.3 mg vs 2.7 mg in Spinach (Raw) (+0.62 mg, +23%).

MagnesioEspinaca más alto

Lentejas

36.0 mg9% VD

Espinaca

79.0 mg19% VD

Spinach (Raw) provides 79.0 mg vs 36.0 mg in Lentils (Cooked / Boiled) (+43.0 mg, +119%).

FósforoLentejas más alto

Lentejas

180 mg14% VD

Espinaca

49.0 mg4% VD

Lentils (Cooked / Boiled) provides 180 mg vs 49.0 mg in Spinach (Raw) (+131 mg, +267%).

ZincLentejas más alto

Lentejas

1.3 mg12% VD

Espinaca

0.53 mg5% VD

Lentils (Cooked / Boiled) provides 1.3 mg vs 0.53 mg in Spinach (Raw) (+0.74 mg, +140%).

Lípidos1 nutrientes

Grasa SaturadaSimilar

Lentejas

0.05 g

Espinaca

0.06 g

Both Lentils (Cooked / Boiled) and Spinach (Raw) provide similar amounts of saturated fat (0.05 g).

Nutriente

Lentejas198 g (1 cup cooked (198 g))

Espinaca30 g (1 cup raw leaves (30 g))

Macronutrientes6 nutrientes

Calorías (Energía)Lentejas más alto

Lentejas

230 kcal11% VD

Espinaca

7 kcal

Lentils (Cooked / Boiled) provides 230 kcal vs 7 kcal in Spinach (Raw) (+223 kcal, +3229%).

ProteínaLentejas más alto

Lentejas

17.9 g36% VD

Espinaca

0.86 g2% VD

Lentils (Cooked / Boiled) provides 17.9 g vs 0.86 g in Spinach (Raw) (+17.0 g, +1982%).

CarbohidratosLentejas más alto

Lentejas

39.9 g14% VD

Espinaca

1.1 g

Lentils (Cooked / Boiled) provides 39.9 g vs 1.1 g in Spinach (Raw) (+38.8 g, +3560%).

Fibra DietéticaLentejas más alto

Lentejas

15.6 g56% VD

Espinaca

0.66 g2% VD

Lentils (Cooked / Boiled) provides 15.6 g vs 0.66 g in Spinach (Raw) (+15.0 g, +2270%).

Grasa TotalLentejas más alto

Lentejas

0.75 g1% VD

Espinaca

0.12 g

Lentils (Cooked / Boiled) provides 0.75 g vs 0.12 g in Spinach (Raw) (+0.64 g, +543%).

AzúcaresLentejas más alto

Lentejas

3.6 g7% VD

Espinaca

0.13 g

Lentils (Cooked / Boiled) provides 3.6 g vs 0.13 g in Spinach (Raw) (+3.4 g, +2729%).

Vitaminas12 nutrientes

Vitamina CEspinaca más alto

Lentejas

3.0 mg3% VD

Espinaca

8.4 mg9% VD

Spinach (Raw) provides 8.4 mg vs 3.0 mg in Lentils (Cooked / Boiled) (+5.5 mg, +184%).

Vitamina AEspinaca más alto

Lentejas

0 µg

Espinaca

141 µg16% VD

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

Vitamina DSimilar

Lentejas

0 µg

Espinaca

0 µg

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

Vitamina EEspinaca más alto

Lentejas

0.22 mg1% VD

Espinaca

0.61 mg4% VD

Spinach (Raw) provides 0.61 mg vs 0.22 mg in Lentils (Cooked / Boiled) (+0.39 mg, +180%).

Vitamina KEspinaca más alto

Lentejas

3.4 µg3% VD

Espinaca

145 µg121% VD

Spinach (Raw) provides 145 µg vs 3.4 µg in Lentils (Cooked / Boiled) (+142 µg, +4204%).

Ácido FólicoLentejas más alto

Lentejas

358 µg90% VD

Espinaca

58 µg15% VD

Lentils (Cooked / Boiled) provides 358 µg vs 58 µg in Spinach (Raw) (+300 µg, +516%).

Vitamina B1 (Tiamina)Lentejas más alto

Lentejas

0.33 mg28% VD

Espinaca

0.02 mg2% VD

Lentils (Cooked / Boiled) provides 0.33 mg vs 0.02 mg in Spinach (Raw) (+0.31 mg, +1330%).

Vitamina B2 (Riboflavina)Lentejas más alto

Lentejas

0.14 mg11% VD

Espinaca

0.06 mg4% VD

Lentils (Cooked / Boiled) provides slightly more riboflavin (vitamin b2) (0.14 mg vs 0.06 mg).

Vitamina B3 (Niacina)Lentejas más alto

Lentejas

2.1 mg13% VD

Espinaca

0.22 mg1% VD

Lentils (Cooked / Boiled) provides 2.1 mg vs 0.22 mg in Spinach (Raw) (+1.9 mg, +866%).

Vitamina B5Lentejas más alto

Lentejas

1.3 mg25% VD

Espinaca

0.02 mg

Lentils (Cooked / Boiled) provides 1.3 mg vs 0.02 mg in Spinach (Raw) (+1.2 mg, +6378%).

Vitamina B6Lentejas más alto

Lentejas

0.35 mg21% VD

Espinaca

0.06 mg3% VD

Lentils (Cooked / Boiled) provides 0.35 mg vs 0.06 mg in Spinach (Raw) (+0.29 mg, +502%).

Vitamina B12Similar

Lentejas

0 µg

Espinaca

0 µg

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

Minerales7 nutrientes

SodioEspinaca más alto

Lentejas

4.0 mg

Espinaca

23.7 mg1% VD

Spinach (Raw) provides 23.7 mg vs 4.0 mg in Lentils (Cooked / Boiled) (+19.7 mg, +498%).

PotasioLentejas más alto

Lentejas

731 mg16% VD

Espinaca

167 mg4% VD

Lentils (Cooked / Boiled) provides 731 mg vs 167 mg in Spinach (Raw) (+563 mg, +336%).

CalcioLentejas más alto

Lentejas

37.6 mg3% VD

Espinaca

29.7 mg2% VD

Lentils (Cooked / Boiled) provides 37.6 mg vs 29.7 mg in Spinach (Raw) (+7.9 mg, +27%).

HierroLentejas más alto

Lentejas

6.6 mg37% VD

Espinaca

0.81 mg5% VD

Lentils (Cooked / Boiled) provides 6.6 mg vs 0.81 mg in Spinach (Raw) (+5.8 mg, +711%).

MagnesioLentejas más alto

Lentejas

71.3 mg17% VD

Espinaca

23.7 mg6% VD

Lentils (Cooked / Boiled) provides 71.3 mg vs 23.7 mg in Spinach (Raw) (+47.6 mg, +201%).

FósforoLentejas más alto

Lentejas

356 mg29% VD

Espinaca

14.7 mg1% VD

Lentils (Cooked / Boiled) provides 356 mg vs 14.7 mg in Spinach (Raw) (+342 mg, +2324%).

ZincLentejas más alto

Lentejas

2.5 mg23% VD

Espinaca

0.16 mg1% VD

Lentils (Cooked / Boiled) provides 2.5 mg vs 0.16 mg in Spinach (Raw) (+2.4 mg, +1482%).

Lípidos1 nutrientes

Grasa SaturadaLentejas más alto

Lentejas

0.10 g1% VD

Espinaca

0.02 g

Lentils (Cooked / Boiled) provides slightly more saturated fat (0.10 g vs 0.02 g).

Nutriente

LentejasAmount per 100 kcal (86 g)

EspinacaAmount per 100 kcal (435 g)

Macronutrientes6 nutrientes

Calorías (Energía)Similar

Lentejas

100 kcal5% VD

Espinaca

100 kcal5% VD

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

ProteínaEspinaca más alto

Lentejas

7.8 g16% VD

Espinaca

12.4 g25% VD

Spinach (Raw) provides 12.4 g vs 7.8 g in Lentils (Cooked / Boiled) (+4.7 g, +60%).

CarbohidratosLentejas más alto

Lentejas

17.3 g6% VD

Espinaca

15.8 g6% VD

Lentils (Cooked / Boiled) provides 17.3 g vs 15.8 g in Spinach (Raw) (+1.5 g, +10%).

Fibra DietéticaEspinaca más alto

Lentejas

6.8 g24% VD

Espinaca

9.6 g34% VD

Spinach (Raw) provides 9.6 g vs 6.8 g in Lentils (Cooked / Boiled) (+2.8 g, +41%).

Grasa TotalEspinaca más alto

Lentejas

0.33 g

Espinaca

1.7 g2% VD

Spinach (Raw) provides 1.7 g vs 0.33 g in Lentils (Cooked / Boiled) (+1.4 g, +419%).

AzúcaresEspinaca más alto

Lentejas

1.5 g3% VD

Espinaca

1.8 g4% VD

Spinach (Raw) provides 1.8 g vs 1.5 g in Lentils (Cooked / Boiled) (+0.28 g, +18%).

Vitaminas12 nutrientes

Vitamina CEspinaca más alto

Lentejas

1.3 mg1% VD

Espinaca

122 mg136% VD

Spinach (Raw) provides 122 mg vs 1.3 mg in Lentils (Cooked / Boiled) (+121 mg, +9376%).

Vitamina AEspinaca más alto

Lentejas

0 µg

Espinaca

2,040 µg227% VD

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

Vitamina DSimilar

Lentejas

0 µg

Espinaca

0 µg

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

Vitamina EEspinaca más alto

Lentejas

0.09 mg1% VD

Espinaca

8.8 mg59% VD

Spinach (Raw) provides 8.8 mg vs 0.09 mg in Lentils (Cooked / Boiled) (+8.7 mg, +9235%).

Vitamina KEspinaca más alto

Lentejas

1.5 µg1% VD

Espinaca

2,101 µg1751% VD

Spinach (Raw) provides 2,101 µg vs 1.5 µg in Lentils (Cooked / Boiled) (+2,099 µg, +143581%).

Ácido FólicoEspinaca más alto

Lentejas

156 µg39% VD

Espinaca

844 µg211% VD

Spinach (Raw) provides 844 µg vs 156 µg in Lentils (Cooked / Boiled) (+688 µg, +442%).

Vitamina B1 (Tiamina)Espinaca más alto

Lentejas

0.15 mg12% VD

Espinaca

0.34 mg28% VD

Spinach (Raw) provides 0.34 mg vs 0.15 mg in Lentils (Cooked / Boiled) (+0.19 mg, +133%).

Vitamina B2 (Riboflavina)Espinaca más alto

Lentejas

0.06 mg5% VD

Espinaca

0.82 mg63% VD

Spinach (Raw) provides 0.82 mg vs 0.06 mg in Lentils (Cooked / Boiled) (+0.76 mg, +1210%).

Vitamina B3 (Niacina)Espinaca más alto

Lentejas

0.91 mg6% VD

Espinaca

3.1 mg20% VD

Spinach (Raw) provides 3.1 mg vs 0.91 mg in Lentils (Cooked / Boiled) (+2.2 mg, +245%).

Vitamina B5Lentejas más alto

Lentejas

0.55 mg11% VD

Espinaca

0.28 mg6% VD

Lentils (Cooked / Boiled) provides 0.55 mg vs 0.28 mg in Spinach (Raw) (+0.27 mg, +94%).

Vitamina B6Espinaca más alto

Lentejas

0.15 mg9% VD

Espinaca

0.85 mg50% VD

Spinach (Raw) provides 0.85 mg vs 0.15 mg in Lentils (Cooked / Boiled) (+0.70 mg, +454%).

Vitamina B12Similar

Lentejas

0 µg

Espinaca

0 µg

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

Minerales7 nutrientes

SodioEspinaca más alto

Lentejas

1.7 mg

Espinaca

344 mg15% VD

Spinach (Raw) provides 344 mg vs 1.7 mg in Lentils (Cooked / Boiled) (+342 mg, +19880%).

PotasioEspinaca más alto

Lentejas

317 mg7% VD

Espinaca

2,427 mg52% VD

Spinach (Raw) provides 2,427 mg vs 317 mg in Lentils (Cooked / Boiled) (+2,110 mg, +665%).

CalcioEspinaca más alto

Lentejas

16.3 mg1% VD

Espinaca

431 mg33% VD

Spinach (Raw) provides 431 mg vs 16.3 mg in Lentils (Cooked / Boiled) (+414 mg, +2536%).

HierroEspinaca más alto

Lentejas

2.9 mg16% VD

Espinaca

11.8 mg65% VD

Spinach (Raw) provides 11.8 mg vs 2.9 mg in Lentils (Cooked / Boiled) (+8.9 mg, +312%).

MagnesioEspinaca más alto

Lentejas

31.0 mg7% VD

Espinaca

344 mg82% VD

Spinach (Raw) provides 344 mg vs 31.0 mg in Lentils (Cooked / Boiled) (+313 mg, +1010%).

FósforoEspinaca más alto

Lentejas

155 mg12% VD

Espinaca

213 mg17% VD

Spinach (Raw) provides 213 mg vs 155 mg in Lentils (Cooked / Boiled) (+58.3 mg, +38%).

ZincEspinaca más alto

Lentejas

1.1 mg10% VD

Espinaca

2.3 mg21% VD

Spinach (Raw) provides 2.3 mg vs 1.1 mg in Lentils (Cooked / Boiled) (+1.2 mg, +111%).

Lípidos1 nutrientes

Grasa SaturadaEspinaca más alto

Lentejas

0.05 g

Espinaca

0.27 g1% VD

Spinach (Raw) provides 0.27 g vs 0.05 g in Lentils (Cooked / Boiled) (+0.23 g, +501%).

Nutriente

LentejasNormalized to 300 kcal (259 g)

EspinacaNormalized to 300 kcal (1304 g)

Macronutrientes6 nutrientes

Calorías (Energía)Similar

Lentejas

300 kcal15% VD

Espinaca

300 kcal15% VD

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

ProteínaEspinaca más alto

Lentejas

23.4 g47% VD

Espinaca

37.3 g75% VD

Spinach (Raw) provides 37.3 g vs 23.4 g in Lentils (Cooked / Boiled) (+13.9 g, +60%).

CarbohidratosLentejas más alto

Lentejas

52.1 g19% VD

Espinaca

47.3 g17% VD

Lentils (Cooked / Boiled) provides 52.1 g vs 47.3 g in Spinach (Raw) (+4.8 g, +10%).

Fibra DietéticaEspinaca más alto

Lentejas

20.5 g73% VD

Espinaca

28.7 g102% VD

Spinach (Raw) provides 28.7 g vs 20.5 g in Lentils (Cooked / Boiled) (+8.2 g, +40%).

Grasa TotalEspinaca más alto

Lentejas

0.98 g1% VD

Espinaca

5.1 g7% VD

Spinach (Raw) provides 5.1 g vs 0.98 g in Lentils (Cooked / Boiled) (+4.1 g, +417%).

AzúcaresEspinaca más alto

Lentejas

4.7 g9% VD

Espinaca

5.5 g11% VD

Spinach (Raw) provides 5.5 g vs 4.7 g in Lentils (Cooked / Boiled) (+0.81 g, +17%).

Vitaminas12 nutrientes

Vitamina CEspinaca más alto

Lentejas

3.9 mg4% VD

Espinaca

366 mg407% VD

Spinach (Raw) provides 366 mg vs 3.9 mg in Lentils (Cooked / Boiled) (+363 mg, +9332%).

Vitamina AEspinaca más alto

Lentejas

0 µg

Espinaca

6,116 µg680% VD

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

Vitamina DSimilar

Lentejas

0 µg

Espinaca

0 µg

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

Vitamina EEspinaca más alto

Lentejas

0.28 mg2% VD

Espinaca

26.5 mg176% VD

Spinach (Raw) provides 26.5 mg vs 0.28 mg in Lentils (Cooked / Boiled) (+26.2 mg, +9191%).

Vitamina KEspinaca más alto

Lentejas

4.4 µg4% VD

Espinaca

6,297 µg5248% VD

Spinach (Raw) provides 6,297 µg vs 4.4 µg in Lentils (Cooked / Boiled) (+6,293 µg, +142916%).

Ácido FólicoEspinaca más alto

Lentejas

469 µg117% VD

Espinaca

2,530 µg632% VD

Spinach (Raw) provides 2,530 µg vs 469 µg in Lentils (Cooked / Boiled) (+2,061 µg, +440%).

Vitamina B1 (Tiamina)Espinaca más alto

Lentejas

0.44 mg36% VD

Espinaca

1.0 mg85% VD

Spinach (Raw) provides 1.0 mg vs 0.44 mg in Lentils (Cooked / Boiled) (+0.58 mg, +132%).

Vitamina B2 (Riboflavina)Espinaca más alto

Lentejas

0.19 mg15% VD

Espinaca

2.5 mg190% VD

Spinach (Raw) provides 2.5 mg vs 0.19 mg in Lentils (Cooked / Boiled) (+2.3 mg, +1204%).

Vitamina B3 (Niacina)Espinaca más alto

Lentejas

2.7 mg17% VD

Espinaca

9.4 mg59% VD

Spinach (Raw) provides 9.4 mg vs 2.7 mg in Lentils (Cooked / Boiled) (+6.7 mg, +244%).

Vitamina B5Lentejas más alto

Lentejas

1.7 mg33% VD

Espinaca

0.85 mg17% VD

Lentils (Cooked / Boiled) provides 1.7 mg vs 0.85 mg in Spinach (Raw) (+0.80 mg, +95%).

Vitamina B6Espinaca más alto

Lentejas

0.46 mg27% VD

Espinaca

2.5 mg150% VD

Spinach (Raw) provides 2.5 mg vs 0.46 mg in Lentils (Cooked / Boiled) (+2.1 mg, +452%).

Vitamina B12Similar

Lentejas

0 µg

Espinaca

0 µg

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

Minerales7 nutrientes

SodioEspinaca más alto

Lentejas

5.2 mg

Espinaca

1,030 mg45% VD

Spinach (Raw) provides 1,030 mg vs 5.2 mg in Lentils (Cooked / Boiled) (+1,025 mg, +19787%).

PotasioEspinaca más alto

Lentejas

956 mg20% VD

Espinaca

7,276 mg155% VD

Spinach (Raw) provides 7,276 mg vs 956 mg in Lentils (Cooked / Boiled) (+6,321 mg, +661%).

CalcioEspinaca más alto

Lentejas

49.2 mg4% VD

Espinaca

1,291 mg99% VD

Spinach (Raw) provides 1,291 mg vs 49.2 mg in Lentils (Cooked / Boiled) (+1,242 mg, +2523%).

HierroEspinaca más alto

Lentejas

8.6 mg48% VD

Espinaca

35.3 mg196% VD

Spinach (Raw) provides 35.3 mg vs 8.6 mg in Lentils (Cooked / Boiled) (+26.7 mg, +310%).

MagnesioEspinaca más alto

Lentejas

93.2 mg22% VD

Espinaca

1,030 mg245% VD

Spinach (Raw) provides 1,030 mg vs 93.2 mg in Lentils (Cooked / Boiled) (+937 mg, +1005%).

FósforoEspinaca más alto

Lentejas

466 mg37% VD

Espinaca

639 mg51% VD

Spinach (Raw) provides 639 mg vs 466 mg in Lentils (Cooked / Boiled) (+173 mg, +37%).

ZincEspinaca más alto

Lentejas

3.3 mg30% VD

Espinaca

6.9 mg63% VD

Spinach (Raw) provides 6.9 mg vs 3.3 mg in Lentils (Cooked / Boiled) (+3.6 mg, +110%).

Lípidos1 nutrientes

Grasa SaturadaEspinaca más alto

Lentejas

0.14 g1% VD

Espinaca

0.82 g4% VD

Spinach (Raw) provides 0.82 g vs 0.14 g in Lentils (Cooked / Boiled) (+0.68 g, +498%).

Lentejas vs Espinaca

Lentejas

Espinaca

Nutritional Takeaways

Resumen de la Comparación