Compara Nutrición Lado a Lado

Papa 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 baked potato cut open displaying fluffy steaming interior and skin

Verduras

Papa

93Calorías

2.5Proteína

2.2Fibra

12.8Vitamina 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

-75%

Espinaca

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

Más Proteína

+14%

Espinaca

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

Más Fibra

+0%

Concentración Similar

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

Más Vitamina C

+120%

Espinaca

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.

Nutriente

Papa100 g edible portion

Espinaca100 g edible portion

Macronutrientes6 nutrientes

Calorías (Energía)Papa más alto

Papa

93 kcal5% VD

Espinaca

23 kcal1% VD

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

ProteínaEspinaca más alto

Papa

2.5 g5% VD

Espinaca

2.9 g6% VD

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

CarbohidratosPapa más alto

Papa

21.2 g8% VD

Espinaca

3.6 g1% VD

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

Fibra DietéticaSimilar

Papa

2.2 g8% VD

Espinaca

2.2 g8% VD

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

Grasa TotalEspinaca más alto

Papa

0.13 g

Espinaca

0.39 g1% VD

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

AzúcaresPapa más alto

Papa

1.2 g2% VD

Espinaca

0.42 g1% VD

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

Vitaminas12 nutrientes

Vitamina CEspinaca más alto

Papa

12.8 mg14% VD

Espinaca

28.1 mg31% VD

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

Vitamina AEspinaca más alto

Papa

0 µg

Espinaca

469 µg52% VD

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

Vitamina DSimilar

Papa

0 µg

Espinaca

0 µg

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

Vitamina EEspinaca más alto

Papa

0.05 mg

Espinaca

2.0 mg14% VD

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

Vitamina KEspinaca más alto

Papa

2.0 µg2% VD

Espinaca

483 µg402% VD

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

Ácido FólicoEspinaca más alto

Papa

28 µg7% VD

Espinaca

194 µg49% VD

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

Vitamina B1 (Tiamina)Similar

Papa

0.11 mg9% VD

Espinaca

0.08 mg7% VD

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

Vitamina B2 (Riboflavina)Espinaca más alto

Papa

0.05 mg4% VD

Espinaca

0.19 mg15% VD

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

Vitamina B3 (Niacina)Papa más alto

Papa

1.4 mg9% VD

Espinaca

0.72 mg5% VD

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

Vitamina B5Papa más alto

Papa

0.58 mg12% VD

Espinaca

0.07 mg1% VD

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

Vitamina B6Papa más alto

Papa

0.30 mg18% VD

Espinaca

0.20 mg11% VD

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

Vitamina B12Similar

Papa

0 µg

Espinaca

0 µg

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

Minerales7 nutrientes

SodioEspinaca más alto

Papa

10.0 mg

Espinaca

79.0 mg3% VD

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

PotasioEspinaca más alto

Papa

535 mg11% VD

Espinaca

558 mg12% VD

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

CalcioEspinaca más alto

Papa

15.0 mg1% VD

Espinaca

99.0 mg8% VD

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

HierroEspinaca más alto

Papa

1.1 mg6% VD

Espinaca

2.7 mg15% VD

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

MagnesioEspinaca más alto

Papa

28.0 mg7% VD

Espinaca

79.0 mg19% VD

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

FósforoPapa más alto

Papa

70.0 mg6% VD

Espinaca

49.0 mg4% VD

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

ZincEspinaca más alto

Papa

0.36 mg3% VD

Espinaca

0.53 mg5% VD

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

Lípidos1 nutrientes

Grasa SaturadaSimilar

Papa

0.03 g

Espinaca

0.06 g

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

Nutriente

Papa173 g (1 medium baked potato (173 g))

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

Macronutrientes6 nutrientes

Calorías (Energía)Papa más alto

Papa

161 kcal8% VD

Espinaca

7 kcal

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

ProteínaPapa más alto

Papa

4.3 g9% VD

Espinaca

0.86 g2% VD

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

CarbohidratosPapa más alto

Papa

36.6 g13% VD

Espinaca

1.1 g

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

Fibra DietéticaPapa más alto

Papa

3.8 g14% VD

Espinaca

0.66 g2% VD

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

Grasa TotalPapa más alto

Papa

0.22 g

Espinaca

0.12 g

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

AzúcaresPapa más alto

Papa

2.0 g4% VD

Espinaca

0.13 g

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

Vitaminas12 nutrientes

Vitamina CPapa más alto

Papa

22.1 mg25% VD

Espinaca

8.4 mg9% VD

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

Vitamina AEspinaca más alto

Papa

0 µg

Espinaca

141 µg16% VD

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

Vitamina DSimilar

Papa

0 µg

Espinaca

0 µg

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

Vitamina EEspinaca más alto

Papa

0.09 mg1% VD

Espinaca

0.61 mg4% VD

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

Vitamina KEspinaca más alto

Papa

3.5 µg3% VD

Espinaca

145 µg121% VD

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

Ácido FólicoEspinaca más alto

Papa

48 µg12% VD

Espinaca

58 µg15% VD

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

Vitamina B1 (Tiamina)Papa más alto

Papa

0.18 mg15% VD

Espinaca

0.02 mg2% VD

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

Vitamina B2 (Riboflavina)Similar

Papa

0.08 mg6% VD

Espinaca

0.06 mg4% VD

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

Vitamina B3 (Niacina)Papa más alto

Papa

2.4 mg15% VD

Espinaca

0.22 mg1% VD

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

Vitamina B5Papa más alto

Papa

1.0 mg20% VD

Espinaca

0.02 mg

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

Vitamina B6Papa más alto

Papa

0.52 mg30% VD

Espinaca

0.06 mg3% VD

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

Vitamina B12Similar

Papa

0 µg

Espinaca

0 µg

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

Minerales7 nutrientes

SodioEspinaca más alto

Papa

17.3 mg1% VD

Espinaca

23.7 mg1% VD

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

PotasioPapa más alto

Papa

926 mg20% VD

Espinaca

167 mg4% VD

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

CalcioEspinaca más alto

Papa

26.0 mg2% VD

Espinaca

29.7 mg2% VD

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

HierroPapa más alto

Papa

1.9 mg10% VD

Espinaca

0.81 mg5% VD

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

MagnesioPapa más alto

Papa

48.4 mg12% VD

Espinaca

23.7 mg6% VD

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

FósforoPapa más alto

Papa

121 mg10% VD

Espinaca

14.7 mg1% VD

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

ZincPapa más alto

Papa

0.62 mg6% VD

Espinaca

0.16 mg1% VD

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

Lípidos1 nutrientes

Grasa SaturadaSimilar

Papa

0.05 g

Espinaca

0.02 g

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

Nutriente

PapaAmount per 100 kcal (108 g)

EspinacaAmount per 100 kcal (435 g)

Macronutrientes6 nutrientes

Calorías (Energía)Similar

Papa

100 kcal5% VD

Espinaca

100 kcal5% VD

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

ProteínaEspinaca más alto

Papa

2.7 g5% VD

Espinaca

12.4 g25% VD

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

CarbohidratosPapa más alto

Papa

22.8 g8% VD

Espinaca

15.8 g6% VD

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

Fibra DietéticaEspinaca más alto

Papa

2.4 g8% VD

Espinaca

9.6 g34% VD

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

Grasa TotalEspinaca más alto

Papa

0.14 g

Espinaca

1.7 g2% VD

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

AzúcaresEspinaca más alto

Papa

1.2 g2% VD

Espinaca

1.8 g4% VD

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

Vitaminas12 nutrientes

Vitamina CEspinaca más alto

Papa

13.8 mg15% VD

Espinaca

122 mg136% VD

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

Vitamina AEspinaca más alto

Papa

0 µg

Espinaca

2,040 µg227% VD

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

Vitamina DSimilar

Papa

0 µg

Espinaca

0 µg

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

Vitamina EEspinaca más alto

Papa

0.05 mg

Espinaca

8.8 mg59% VD

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

Vitamina KEspinaca más alto

Papa

2.2 µg2% VD

Espinaca

2,101 µg1751% VD

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

Ácido FólicoEspinaca más alto

Papa

30 µg8% VD

Espinaca

844 µg211% VD

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

Vitamina B1 (Tiamina)Espinaca más alto

Papa

0.11 mg10% VD

Espinaca

0.34 mg28% VD

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

Vitamina B2 (Riboflavina)Espinaca más alto

Papa

0.05 mg4% VD

Espinaca

0.82 mg63% VD

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

Vitamina B3 (Niacina)Espinaca más alto

Papa

1.5 mg10% VD

Espinaca

3.1 mg20% VD

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

Vitamina B5Papa más alto

Papa

0.63 mg13% VD

Espinaca

0.28 mg6% VD

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

Vitamina B6Espinaca más alto

Papa

0.32 mg19% VD

Espinaca

0.85 mg50% VD

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

Vitamina B12Similar

Papa

0 µg

Espinaca

0 µg

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

Minerales7 nutrientes

SodioEspinaca más alto

Papa

10.8 mg

Espinaca

344 mg15% VD

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

PotasioEspinaca más alto

Papa

578 mg12% VD

Espinaca

2,427 mg52% VD

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

CalcioEspinaca más alto

Papa

16.2 mg1% VD

Espinaca

431 mg33% VD

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

HierroEspinaca más alto

Papa

1.2 mg6% VD

Espinaca

11.8 mg65% VD

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

MagnesioEspinaca más alto

Papa

30.2 mg7% VD

Espinaca

344 mg82% VD

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

FósforoEspinaca más alto

Papa

75.6 mg6% VD

Espinaca

213 mg17% VD

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

ZincEspinaca más alto

Papa

0.39 mg4% VD

Espinaca

2.3 mg21% VD

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

Lípidos1 nutrientes

Grasa SaturadaEspinaca más alto

Papa

0.03 g

Espinaca

0.27 g1% VD

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

Nutriente

PapaNormalized to 300 kcal (323 g)

EspinacaNormalized to 300 kcal (1304 g)

Macronutrientes6 nutrientes

Calorías (Energía)Similar

Papa

300 kcal15% VD

Espinaca

300 kcal15% VD

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

ProteínaEspinaca más alto

Papa

8.1 g16% VD

Espinaca

37.3 g75% VD

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

CarbohidratosPapa más alto

Papa

68.3 g25% VD

Espinaca

47.3 g17% VD

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

Fibra DietéticaEspinaca más alto

Papa

7.1 g25% VD

Espinaca

28.7 g102% VD

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

Grasa TotalEspinaca más alto

Papa

0.42 g1% VD

Espinaca

5.1 g7% VD

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

AzúcaresEspinaca más alto

Papa

3.7 g7% VD

Espinaca

5.5 g11% VD

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

Vitaminas12 nutrientes

Vitamina CEspinaca más alto

Papa

41.3 mg46% VD

Espinaca

366 mg407% VD

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

Vitamina AEspinaca más alto

Papa

0 µg

Espinaca

6,116 µg680% VD

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

Vitamina DSimilar

Papa

0 µg

Espinaca

0 µg

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

Vitamina EEspinaca más alto

Papa

0.16 mg1% VD

Espinaca

26.5 mg176% VD

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

Vitamina KEspinaca más alto

Papa

6.5 µg5% VD

Espinaca

6,297 µg5248% VD

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

Ácido FólicoEspinaca más alto

Papa

90 µg23% VD

Espinaca

2,530 µg632% VD

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

Vitamina B1 (Tiamina)Espinaca más alto

Papa

0.34 mg29% VD

Espinaca

1.0 mg85% VD

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

Vitamina B2 (Riboflavina)Espinaca más alto

Papa

0.16 mg12% VD

Espinaca

2.5 mg190% VD

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

Vitamina B3 (Niacina)Espinaca más alto

Papa

4.6 mg28% VD

Espinaca

9.4 mg59% VD

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

Vitamina B5Papa más alto

Papa

1.9 mg38% VD

Espinaca

0.85 mg17% VD

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

Vitamina B6Espinaca más alto

Papa

0.96 mg57% VD

Espinaca

2.5 mg150% VD

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

Vitamina B12Similar

Papa

0 µg

Espinaca

0 µg

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

Minerales7 nutrientes

SodioEspinaca más alto

Papa

32.3 mg1% VD

Espinaca

1,030 mg45% VD

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

PotasioEspinaca más alto

Papa

1,728 mg37% VD

Espinaca

7,276 mg155% VD

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

CalcioEspinaca más alto

Papa

48.5 mg4% VD

Espinaca

1,291 mg99% VD

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

HierroEspinaca más alto

Papa

3.5 mg19% VD

Espinaca

35.3 mg196% VD

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

MagnesioEspinaca más alto

Papa

90.4 mg22% VD

Espinaca

1,030 mg245% VD

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

FósforoEspinaca más alto

Papa

226 mg18% VD

Espinaca

639 mg51% VD

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

ZincEspinaca más alto

Papa

1.2 mg11% VD

Espinaca

6.9 mg63% VD

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

Lípidos1 nutrientes

Grasa SaturadaEspinaca más alto

Papa

0.10 g

Espinaca

0.82 g4% VD

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

Papa vs Espinaca

Papa

Espinaca

Nutritional Takeaways

Resumen de la Comparación