Compara Nutrición Lado a Lado

Avena 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 whole rolled oats in a minimalist ceramic bowl

Cereales y Granos

Avena

389Calorías

16.9Proteína

10.6Fibra

0.0Vitamina 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

-94%

Espinaca

Spinach (Raw) has fewer calories (energy) (23 kcal vs 389 kcal, 366 kcal less).

Más Proteína

+491%

Avena

Rolled Oats (Raw) provides 16.9 g vs 2.9 g in Spinach (Raw) (+14.0 g, +491%).

Más Fibra

+382%

Avena

Rolled Oats (Raw) provides 10.6 g vs 2.2 g in Spinach (Raw) (+8.4 g, +382%).

Más Vitamina C

Espinaca

Spinach (Raw) provides 28.1 mg vs 0 mg in Rolled Oats (Raw) (+28.1 mg).

Comparing per 100 g standard edible portion.

Nutriente

Avena100 g edible portion

Espinaca100 g edible portion

Macronutrientes6 nutrientes

Calorías (Energía)Avena más alto

Avena

389 kcal19% VD

Espinaca

23 kcal1% VD

Rolled Oats (Raw) provides 389 kcal vs 23 kcal in Spinach (Raw) (+366 kcal, +1591%).

ProteínaAvena más alto

Avena

16.9 g34% VD

Espinaca

2.9 g6% VD

Rolled Oats (Raw) provides 16.9 g vs 2.9 g in Spinach (Raw) (+14.0 g, +491%).

CarbohidratosAvena más alto

Avena

66.3 g24% VD

Espinaca

3.6 g1% VD

Rolled Oats (Raw) provides 66.3 g vs 3.6 g in Spinach (Raw) (+62.6 g, +1726%).

Fibra DietéticaAvena más alto

Avena

10.6 g38% VD

Espinaca

2.2 g8% VD

Rolled Oats (Raw) provides 10.6 g vs 2.2 g in Spinach (Raw) (+8.4 g, +382%).

Grasa TotalAvena más alto

Avena

6.9 g9% VD

Espinaca

0.39 g1% VD

Rolled Oats (Raw) provides 6.9 g vs 0.39 g in Spinach (Raw) (+6.5 g, +1669%).

AzúcaresAvena más alto

Avena

0.99 g2% VD

Espinaca

0.42 g1% VD

Rolled Oats (Raw) provides 0.99 g vs 0.42 g in Spinach (Raw) (+0.57 g, +136%).

Vitaminas12 nutrientes

Vitamina CEspinaca más alto

Avena

0 mg

Espinaca

28.1 mg31% VD

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

Vitamina AEspinaca más alto

Avena

0 µg

Espinaca

469 µg52% VD

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

Vitamina DSimilar

Avena

0 µg

Espinaca

0 µg

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

Vitamina EEspinaca más alto

Avena

0.42 mg3% VD

Espinaca

2.0 mg14% VD

Spinach (Raw) provides 2.0 mg vs 0.42 mg in Rolled Oats (Raw) (+1.6 mg, +383%).

Vitamina KEspinaca más alto

Avena

1.9 µg2% VD

Espinaca

483 µg402% VD

Spinach (Raw) provides 483 µg vs 1.9 µg in Rolled Oats (Raw) (+481 µg, +25316%).

Ácido FólicoEspinaca más alto

Avena

56 µg14% VD

Espinaca

194 µg49% VD

Spinach (Raw) provides 194 µg vs 56 µg in Rolled Oats (Raw) (+138 µg, +246%).

Vitamina B1 (Tiamina)Avena más alto

Avena

0.76 mg64% VD

Espinaca

0.08 mg7% VD

Rolled Oats (Raw) provides 0.76 mg vs 0.08 mg in Spinach (Raw) (+0.69 mg, +878%).

Vitamina B2 (Riboflavina)Similar

Avena

0.14 mg11% VD

Espinaca

0.19 mg15% VD

Both Rolled Oats (Raw) and Spinach (Raw) provide similar amounts of riboflavin (vitamin b2) (0.14 mg).

Vitamina B3 (Niacina)Avena más alto

Avena

0.96 mg6% VD

Espinaca

0.72 mg5% VD

Rolled Oats (Raw) provides 0.96 mg vs 0.72 mg in Spinach (Raw) (+0.24 mg, +33%).

Vitamina B5Avena más alto

Avena

1.3 mg27% VD

Espinaca

0.07 mg1% VD

Rolled Oats (Raw) provides 1.3 mg vs 0.07 mg in Spinach (Raw) (+1.3 mg, +1975%).

Vitamina B6Espinaca más alto

Avena

0.12 mg7% VD

Espinaca

0.20 mg11% VD

Spinach (Raw) provides slightly more vitamin b6 (0.20 mg vs 0.12 mg).

Vitamina B12Similar

Avena

0 µg

Espinaca

0 µg

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

Minerales7 nutrientes

SodioEspinaca más alto

Avena

2.0 mg

Espinaca

79.0 mg3% VD

Spinach (Raw) provides 79.0 mg vs 2.0 mg in Rolled Oats (Raw) (+77.0 mg, +3850%).

PotasioEspinaca más alto

Avena

429 mg9% VD

Espinaca

558 mg12% VD

Spinach (Raw) provides 558 mg vs 429 mg in Rolled Oats (Raw) (+129 mg, +30%).

CalcioEspinaca más alto

Avena

54.0 mg4% VD

Espinaca

99.0 mg8% VD

Spinach (Raw) provides 99.0 mg vs 54.0 mg in Rolled Oats (Raw) (+45.0 mg, +83%).

HierroAvena más alto

Avena

4.7 mg26% VD

Espinaca

2.7 mg15% VD

Rolled Oats (Raw) provides 4.7 mg vs 2.7 mg in Spinach (Raw) (+2.0 mg, +74%).

MagnesioAvena más alto

Avena

177 mg42% VD

Espinaca

79.0 mg19% VD

Rolled Oats (Raw) provides 177 mg vs 79.0 mg in Spinach (Raw) (+98.0 mg, +124%).

FósforoAvena más alto

Avena

523 mg42% VD

Espinaca

49.0 mg4% VD

Rolled Oats (Raw) provides 523 mg vs 49.0 mg in Spinach (Raw) (+474 mg, +967%).

ZincAvena más alto

Avena

4.0 mg36% VD

Espinaca

0.53 mg5% VD

Rolled Oats (Raw) provides 4.0 mg vs 0.53 mg in Spinach (Raw) (+3.4 mg, +649%).

Lípidos1 nutrientes

Grasa SaturadaAvena más alto

Avena

1.2 g6% VD

Espinaca

0.06 g

Rolled Oats (Raw) provides 1.2 g vs 0.06 g in Spinach (Raw) (+1.2 g, +1837%).

Nutriente

Avena40 g (1 standard bowl (40 g))

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

Macronutrientes6 nutrientes

Calorías (Energía)Avena más alto

Avena

156 kcal8% VD

Espinaca

7 kcal

Rolled Oats (Raw) provides 156 kcal vs 7 kcal in Spinach (Raw) (+149 kcal, +2155%).

ProteínaAvena más alto

Avena

6.8 g14% VD

Espinaca

0.86 g2% VD

Rolled Oats (Raw) provides 6.8 g vs 0.86 g in Spinach (Raw) (+5.9 g, +687%).

CarbohidratosAvena más alto

Avena

26.5 g10% VD

Espinaca

1.1 g

Rolled Oats (Raw) provides 26.5 g vs 1.1 g in Spinach (Raw) (+25.4 g, +2334%).

Fibra DietéticaAvena más alto

Avena

4.2 g15% VD

Espinaca

0.66 g2% VD

Rolled Oats (Raw) provides 4.2 g vs 0.66 g in Spinach (Raw) (+3.6 g, +542%).

Grasa TotalAvena más alto

Avena

2.8 g4% VD

Espinaca

0.12 g

Rolled Oats (Raw) provides 2.8 g vs 0.12 g in Spinach (Raw) (+2.6 g, +2259%).

AzúcaresAvena más alto

Avena

0.40 g1% VD

Espinaca

0.13 g

Rolled Oats (Raw) provides 0.40 g vs 0.13 g in Spinach (Raw) (+0.27 g, +214%).

Vitaminas12 nutrientes

Vitamina CEspinaca más alto

Avena

0 mg

Espinaca

8.4 mg9% VD

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

Vitamina AEspinaca más alto

Avena

0 µg

Espinaca

141 µg16% VD

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

Vitamina DSimilar

Avena

0 µg

Espinaca

0 µg

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

Vitamina EEspinaca más alto

Avena

0.17 mg1% VD

Espinaca

0.61 mg4% VD

Spinach (Raw) provides 0.61 mg vs 0.17 mg in Rolled Oats (Raw) (+0.44 mg, +262%).

Vitamina KEspinaca más alto

Avena

0.8 µg1% VD

Espinaca

145 µg121% VD

Spinach (Raw) provides 145 µg vs 0.8 µg in Rolled Oats (Raw) (+144 µg, +18962%).

Ácido FólicoEspinaca más alto

Avena

22 µg6% VD

Espinaca

58 µg15% VD

Spinach (Raw) provides 58 µg vs 22 µg in Rolled Oats (Raw) (+36 µg, +160%).

Vitamina B1 (Tiamina)Avena más alto

Avena

0.31 mg25% VD

Espinaca

0.02 mg2% VD

Rolled Oats (Raw) provides 0.31 mg vs 0.02 mg in Spinach (Raw) (+0.28 mg, +1204%).

Vitamina B2 (Riboflavina)Similar

Avena

0.06 mg4% VD

Espinaca

0.06 mg4% VD

Both Rolled Oats (Raw) and Spinach (Raw) provide similar amounts of riboflavin (vitamin b2) (0.06 mg).

Vitamina B3 (Niacina)Avena más alto

Avena

0.38 mg2% VD

Espinaca

0.22 mg1% VD

Rolled Oats (Raw) provides 0.38 mg vs 0.22 mg in Spinach (Raw) (+0.17 mg, +77%).

Vitamina B5Avena más alto

Avena

0.54 mg11% VD

Espinaca

0.02 mg

Rolled Oats (Raw) provides 0.54 mg vs 0.02 mg in Spinach (Raw) (+0.52 mg, +2667%).

Vitamina B6Similar

Avena

0.05 mg3% VD

Espinaca

0.06 mg3% VD

Both Rolled Oats (Raw) and Spinach (Raw) provide similar amounts of vitamin b6 (0.05 mg).

Vitamina B12Similar

Avena

0 µg

Espinaca

0 µg

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

Minerales7 nutrientes

SodioEspinaca más alto

Avena

0.80 mg

Espinaca

23.7 mg1% VD

Spinach (Raw) provides 23.7 mg vs 0.80 mg in Rolled Oats (Raw) (+22.9 mg, +2862%).

PotasioSimilar

Avena

172 mg4% VD

Espinaca

167 mg4% VD

Both Rolled Oats (Raw) and Spinach (Raw) provide similar amounts of potassium (172 mg).

CalcioEspinaca más alto

Avena

21.6 mg2% VD

Espinaca

29.7 mg2% VD

Spinach (Raw) provides 29.7 mg vs 21.6 mg in Rolled Oats (Raw) (+8.1 mg, +37%).

HierroAvena más alto

Avena

1.9 mg10% VD

Espinaca

0.81 mg5% VD

Rolled Oats (Raw) provides 1.9 mg vs 0.81 mg in Spinach (Raw) (+1.1 mg, +132%).

MagnesioAvena más alto

Avena

70.8 mg17% VD

Espinaca

23.7 mg6% VD

Rolled Oats (Raw) provides 70.8 mg vs 23.7 mg in Spinach (Raw) (+47.1 mg, +199%).

FósforoAvena más alto

Avena

209 mg17% VD

Espinaca

14.7 mg1% VD

Rolled Oats (Raw) provides 209 mg vs 14.7 mg in Spinach (Raw) (+195 mg, +1323%).

ZincAvena más alto

Avena

1.6 mg14% VD

Espinaca

0.16 mg1% VD

Rolled Oats (Raw) provides 1.6 mg vs 0.16 mg in Spinach (Raw) (+1.4 mg, +899%).

Lípidos1 nutrientes

Grasa SaturadaAvena más alto

Avena

0.49 g2% VD

Espinaca

0.02 g

Rolled Oats (Raw) provides 0.49 g vs 0.02 g in Spinach (Raw) (+0.47 g, +2482%).

Nutriente

AvenaAmount per 100 kcal (26 g)

EspinacaAmount per 100 kcal (435 g)

Macronutrientes6 nutrientes

Calorías (Energía)Similar

Avena

101 kcal5% VD

Espinaca

100 kcal5% VD

Both Rolled Oats (Raw) and Spinach (Raw) provide similar amounts of calories (energy) (101 kcal).

ProteínaEspinaca más alto

Avena

4.4 g9% VD

Espinaca

12.4 g25% VD

Spinach (Raw) provides 12.4 g vs 4.4 g in Rolled Oats (Raw) (+8.0 g, +183%).

CarbohidratosAvena más alto

Avena

17.2 g6% VD

Espinaca

15.8 g6% VD

Rolled Oats (Raw) provides 17.2 g vs 15.8 g in Spinach (Raw) (+1.4 g, +9%).

Fibra DietéticaEspinaca más alto

Avena

2.8 g10% VD

Espinaca

9.6 g34% VD

Spinach (Raw) provides 9.6 g vs 2.8 g in Rolled Oats (Raw) (+6.8 g, +247%).

Grasa TotalAvena más alto

Avena

1.8 g2% VD

Espinaca

1.7 g2% VD

Rolled Oats (Raw) provides 1.8 g vs 1.7 g in Spinach (Raw) (+0.10 g, +6%).

AzúcaresEspinaca más alto

Avena

0.26 g1% VD

Espinaca

1.8 g4% VD

Spinach (Raw) provides 1.8 g vs 0.26 g in Rolled Oats (Raw) (+1.6 g, +610%).

Vitaminas12 nutrientes

Vitamina CEspinaca más alto

Avena

0 mg

Espinaca

122 mg136% VD

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

Vitamina AEspinaca más alto

Avena

0 µg

Espinaca

2,040 µg227% VD

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

Vitamina DSimilar

Avena

0 µg

Espinaca

0 µg

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

Vitamina EEspinaca más alto

Avena

0.11 mg1% VD

Espinaca

8.8 mg59% VD

Spinach (Raw) provides 8.8 mg vs 0.11 mg in Rolled Oats (Raw) (+8.7 mg, +7987%).

Vitamina KEspinaca más alto

Avena

0.5 µg

Espinaca

2,101 µg1751% VD

Spinach (Raw) provides 2,101 µg vs 0.5 µg in Rolled Oats (Raw) (+2,100 µg, +425126%).

Ácido FólicoEspinaca más alto

Avena

15 µg4% VD

Espinaca

844 µg211% VD

Spinach (Raw) provides 844 µg vs 15 µg in Rolled Oats (Raw) (+829 µg, +5696%).

Vitamina B1 (Tiamina)Espinaca más alto

Avena

0.20 mg17% VD

Espinaca

0.34 mg28% VD

Spinach (Raw) provides 0.34 mg vs 0.20 mg in Rolled Oats (Raw) (+0.14 mg, +71%).

Vitamina B2 (Riboflavina)Espinaca más alto

Avena

0.04 mg3% VD

Espinaca

0.82 mg63% VD

Spinach (Raw) provides 0.82 mg vs 0.04 mg in Rolled Oats (Raw) (+0.79 mg, +2175%).

Vitamina B3 (Niacina)Espinaca más alto

Avena

0.25 mg2% VD

Espinaca

3.1 mg20% VD

Spinach (Raw) provides 3.1 mg vs 0.25 mg in Rolled Oats (Raw) (+2.9 mg, +1160%).

Vitamina B5Avena más alto

Avena

0.35 mg7% VD

Espinaca

0.28 mg6% VD

Rolled Oats (Raw) provides 0.35 mg vs 0.28 mg in Spinach (Raw) (+0.07 mg, +24%).

Vitamina B6Espinaca más alto

Avena

0.03 mg2% VD

Espinaca

0.85 mg50% VD

Spinach (Raw) provides 0.85 mg vs 0.03 mg in Rolled Oats (Raw) (+0.82 mg, +2642%).

Vitamina B12Similar

Avena

0 µg

Espinaca

0 µg

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

Minerales7 nutrientes

SodioEspinaca más alto

Avena

0.52 mg

Espinaca

344 mg15% VD

Spinach (Raw) provides 344 mg vs 0.52 mg in Rolled Oats (Raw) (+343 mg, +65987%).

PotasioEspinaca más alto

Avena

112 mg2% VD

Espinaca

2,427 mg52% VD

Spinach (Raw) provides 2,427 mg vs 112 mg in Rolled Oats (Raw) (+2,316 mg, +2076%).

CalcioEspinaca más alto

Avena

14.0 mg1% VD

Espinaca

431 mg33% VD

Spinach (Raw) provides 431 mg vs 14.0 mg in Rolled Oats (Raw) (+417 mg, +2967%).

HierroEspinaca más alto

Avena

1.2 mg7% VD

Espinaca

11.8 mg65% VD

Spinach (Raw) provides 11.8 mg vs 1.2 mg in Rolled Oats (Raw) (+10.6 mg, +861%).

MagnesioEspinaca más alto

Avena

46.0 mg11% VD

Espinaca

344 mg82% VD

Spinach (Raw) provides 344 mg vs 46.0 mg in Rolled Oats (Raw) (+298 mg, +647%).

FósforoEspinaca más alto

Avena

136 mg11% VD

Espinaca

213 mg17% VD

Spinach (Raw) provides 213 mg vs 136 mg in Rolled Oats (Raw) (+77.2 mg, +57%).

ZincEspinaca más alto

Avena

1.0 mg9% VD

Espinaca

2.3 mg21% VD

Spinach (Raw) provides 2.3 mg vs 1.0 mg in Rolled Oats (Raw) (+1.3 mg, +123%).

Lípidos1 nutrientes

Grasa SaturadaSimilar

Avena

0.32 g2% VD

Espinaca

0.27 g1% VD

Both Rolled Oats (Raw) and Spinach (Raw) provide similar amounts of saturated fat (0.32 g).

Nutriente

AvenaNormalized to 300 kcal (77 g)

EspinacaNormalized to 300 kcal (1304 g)

Macronutrientes6 nutrientes

Calorías (Energía)Similar

Avena

300 kcal15% VD

Espinaca

300 kcal15% VD

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

ProteínaEspinaca más alto

Avena

13.0 g26% VD

Espinaca

37.3 g75% VD

Spinach (Raw) provides 37.3 g vs 13.0 g in Rolled Oats (Raw) (+24.3 g, +187%).

CarbohidratosAvena más alto

Avena

51.0 g19% VD

Espinaca

47.3 g17% VD

Rolled Oats (Raw) provides 51.0 g vs 47.3 g in Spinach (Raw) (+3.7 g, +8%).

Fibra DietéticaEspinaca más alto

Avena

8.2 g29% VD

Espinaca

28.7 g102% VD

Spinach (Raw) provides 28.7 g vs 8.2 g in Rolled Oats (Raw) (+20.5 g, +251%).

Grasa TotalAvena más alto

Avena

5.3 g7% VD

Espinaca

5.1 g7% VD

Rolled Oats (Raw) provides 5.3 g vs 5.1 g in Spinach (Raw) (+0.23 g, +4%).

AzúcaresEspinaca más alto

Avena

0.76 g2% VD

Espinaca

5.5 g11% VD

Spinach (Raw) provides 5.5 g vs 0.76 g in Rolled Oats (Raw) (+4.7 g, +618%).

Vitaminas12 nutrientes

Vitamina CEspinaca más alto

Avena

0 mg

Espinaca

366 mg407% VD

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

Vitamina AEspinaca más alto

Avena

0 µg

Espinaca

6,116 µg680% VD

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

Vitamina DSimilar

Avena

0 µg

Espinaca

0 µg

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

Vitamina EEspinaca más alto

Avena

0.32 mg2% VD

Espinaca

26.5 mg176% VD

Spinach (Raw) provides 26.5 mg vs 0.32 mg in Rolled Oats (Raw) (+26.1 mg, +8085%).

Vitamina KEspinaca más alto

Avena

1.5 µg1% VD

Espinaca

6,297 µg5248% VD

Spinach (Raw) provides 6,297 µg vs 1.5 µg in Rolled Oats (Raw) (+6,296 µg, +430318%).

Ácido FólicoEspinaca más alto

Avena

43 µg11% VD

Espinaca

2,530 µg632% VD

Spinach (Raw) provides 2,530 µg vs 43 µg in Rolled Oats (Raw) (+2,487 µg, +5767%).

Vitamina B1 (Tiamina)Espinaca más alto

Avena

0.59 mg49% VD

Espinaca

1.0 mg85% VD

Spinach (Raw) provides 1.0 mg vs 0.59 mg in Rolled Oats (Raw) (+0.43 mg, +73%).

Vitamina B2 (Riboflavina)Espinaca más alto

Avena

0.11 mg8% VD

Espinaca

2.5 mg190% VD

Spinach (Raw) provides 2.5 mg vs 0.11 mg in Rolled Oats (Raw) (+2.4 mg, +2203%).

Vitamina B3 (Niacina)Espinaca más alto

Avena

0.74 mg5% VD

Espinaca

9.4 mg59% VD

Spinach (Raw) provides 9.4 mg vs 0.74 mg in Rolled Oats (Raw) (+8.7 mg, +1176%).

Vitamina B5Avena más alto

Avena

1.0 mg21% VD

Espinaca

0.85 mg17% VD

Rolled Oats (Raw) provides 1.0 mg vs 0.85 mg in Spinach (Raw) (+0.19 mg, +23%).

Vitamina B6Espinaca más alto

Avena

0.09 mg5% VD

Espinaca

2.5 mg150% VD

Spinach (Raw) provides 2.5 mg vs 0.09 mg in Rolled Oats (Raw) (+2.5 mg, +2675%).

Vitamina B12Similar

Avena

0 µg

Espinaca

0 µg

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

Minerales7 nutrientes

SodioEspinaca más alto

Avena

1.5 mg

Espinaca

1,030 mg45% VD

Spinach (Raw) provides 1,030 mg vs 1.5 mg in Rolled Oats (Raw) (+1,029 mg, +66794%).

PotasioEspinaca más alto

Avena

330 mg7% VD

Espinaca

7,276 mg155% VD

Spinach (Raw) provides 7,276 mg vs 330 mg in Rolled Oats (Raw) (+6,946 mg, +2103%).

CalcioEspinaca más alto

Avena

41.6 mg3% VD

Espinaca

1,291 mg99% VD

Spinach (Raw) provides 1,291 mg vs 41.6 mg in Rolled Oats (Raw) (+1,249 mg, +3005%).

HierroEspinaca más alto

Avena

3.6 mg20% VD

Espinaca

35.3 mg196% VD

Spinach (Raw) provides 35.3 mg vs 3.6 mg in Rolled Oats (Raw) (+31.7 mg, +872%).

MagnesioEspinaca más alto

Avena

136 mg32% VD

Espinaca

1,030 mg245% VD

Spinach (Raw) provides 1,030 mg vs 136 mg in Rolled Oats (Raw) (+894 mg, +656%).

FósforoEspinaca más alto

Avena

403 mg32% VD

Espinaca

639 mg51% VD

Spinach (Raw) provides 639 mg vs 403 mg in Rolled Oats (Raw) (+236 mg, +59%).

ZincEspinaca más alto

Avena

3.1 mg28% VD

Espinaca

6.9 mg63% VD

Spinach (Raw) provides 6.9 mg vs 3.1 mg in Rolled Oats (Raw) (+3.9 mg, +126%).

Lípidos1 nutrientes

Grasa SaturadaAvena más alto

Avena

0.94 g5% VD

Espinaca

0.82 g4% VD

Rolled Oats (Raw) provides 0.94 g vs 0.82 g in Spinach (Raw) (+0.12 g, +14%).

Avena vs Espinaca

Avena

Espinaca

Nutritional Takeaways

Resumen de la Comparación