Confronta la Nutrizione Fianco a Fianco

More vs Spinaci

Seleziona due alimenti e confronta macronutrienti, vitamine e minerali fianco a fianco: per 100g, per porzione o normalizzati per calorie.

Confronti Popolari

Alimento A

Alimento B

Glossy fresh ripe blackberries on clean modern white ceramic backdrop

Frutta

43Calorie

1.4Proteine

5.3Fibre

21.0Vitamina C

Vedi Dettagli

Crisp fresh dark green spinach leaves arranged on clean studio surface

Verdura

Spinaci

23Calorie

2.9Proteine

2.2Fibre

28.1Vitamina C

Vedi Dettagli

Highlights

Nutritional Takeaways

Based on standard 100g edible portion comparison

Meno Calorie

-47%

Spinaci

Spinach (Raw) has fewer calories (energy) (23 kcal vs 43 kcal, 20 kcal less).

Più Proteine

+106%

Spinaci

Spinach (Raw) provides 2.9 g vs 1.4 g in Blackberries (+1.5 g, +106%).

Più Fibre

+141%

Blackberries provides 5.3 g vs 2.2 g in Spinach (Raw) (+3.1 g, +141%).

Più Vitamina C

+34%

Spinaci

Spinach (Raw) provides 28.1 mg vs 21.0 mg in Blackberries (+7.1 mg, +34%).

Comparing per 100 g standard edible portion.

Nutriente

More100 g edible portion

Spinaci100 g edible portion

Macronutrienti6 nutrienti

Calorie (Energia)More più alto

43 kcal2% VG

Spinaci

23 kcal1% VG

Blackberries provides 43 kcal vs 23 kcal in Spinach (Raw) (+20 kcal, +87%).

ProteineSpinaci più alto

1.4 g3% VG

Spinaci

2.9 g6% VG

Spinach (Raw) provides 2.9 g vs 1.4 g in Blackberries (+1.5 g, +106%).

CarboidratiMore più alto

9.6 g3% VG

Spinaci

3.6 g1% VG

Blackberries provides 9.6 g vs 3.6 g in Spinach (Raw) (+6.0 g, +165%).

Fibra AlimentareMore più alto

5.3 g19% VG

Spinaci

2.2 g8% VG

Blackberries provides 5.3 g vs 2.2 g in Spinach (Raw) (+3.1 g, +141%).

Grassi TotaliMore più alto

0.49 g1% VG

Spinaci

0.39 g1% VG

Blackberries provides 0.49 g vs 0.39 g in Spinach (Raw) (+0.10 g, +26%).

ZuccheriMore più alto

4.9 g10% VG

Spinaci

0.42 g1% VG

Blackberries provides 4.9 g vs 0.42 g in Spinach (Raw) (+4.5 g, +1062%).

Vitamine12 nutrienti

Vitamina CSpinaci più alto

21.0 mg23% VG

Spinaci

28.1 mg31% VG

Spinach (Raw) provides 28.1 mg vs 21.0 mg in Blackberries (+7.1 mg, +34%).

Vitamina ASpinaci più alto

11 µg1% VG

Spinaci

469 µg52% VG

Spinach (Raw) provides 469 µg vs 11 µg in Blackberries (+458 µg, +4164%).

Vitamina DSimile

0 µg

Spinaci

0 µg

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

Vitamina ESpinaci più alto

1.2 mg8% VG

Spinaci

2.0 mg14% VG

Spinach (Raw) provides 2.0 mg vs 1.2 mg in Blackberries (+0.86 mg, +74%).

Vitamina KSpinaci più alto

20 µg17% VG

Spinaci

483 µg402% VG

Spinach (Raw) provides 483 µg vs 20 µg in Blackberries (+463 µg, +2339%).

Acido FolicoSpinaci più alto

25 µg6% VG

Spinaci

194 µg49% VG

Spinach (Raw) provides 194 µg vs 25 µg in Blackberries (+169 µg, +676%).

Vitamina B1 (Tiamina)Spinaci più alto

0.02 mg2% VG

Spinaci

0.08 mg7% VG

Spinach (Raw) provides slightly more thiamin (vitamin b1) (0.08 mg vs 0.02 mg).

Vitamina B2 (Riboflavina)Spinaci più alto

0.03 mg2% VG

Spinaci

0.19 mg15% VG

Spinach (Raw) provides slightly more riboflavin (vitamin b2) (0.19 mg vs 0.03 mg).

Vitamina B3 (Niacina)Spinaci più alto

0.65 mg4% VG

Spinaci

0.72 mg5% VG

Spinach (Raw) provides 0.72 mg vs 0.65 mg in Blackberries (+0.08 mg, +12%).

Vitamina B5More più alto

0.28 mg6% VG

Spinaci

0.07 mg1% VG

Blackberries provides 0.28 mg vs 0.07 mg in Spinach (Raw) (+0.21 mg, +325%).

Vitamina B6Spinaci più alto

0.03 mg2% VG

Spinaci

0.20 mg11% VG

Spinach (Raw) provides slightly more vitamin b6 (0.20 mg vs 0.03 mg).

Vitamina B12Simile

0 µg

Spinaci

0 µg

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

Minerali7 nutrienti

SodioSpinaci più alto

1.0 mg

Spinaci

79.0 mg3% VG

Spinach (Raw) provides 79.0 mg vs 1.0 mg in Blackberries (+78.0 mg, +7800%).

PotassioSpinaci più alto

162 mg3% VG

Spinaci

558 mg12% VG

Spinach (Raw) provides 558 mg vs 162 mg in Blackberries (+396 mg, +244%).

CalcioSpinaci più alto

29.0 mg2% VG

Spinaci

99.0 mg8% VG

Spinach (Raw) provides 99.0 mg vs 29.0 mg in Blackberries (+70.0 mg, +241%).

FerroSpinaci più alto

0.62 mg3% VG

Spinaci

2.7 mg15% VG

Spinach (Raw) provides 2.7 mg vs 0.62 mg in Blackberries (+2.1 mg, +337%).

MagnesioSpinaci più alto

20.0 mg5% VG

Spinaci

79.0 mg19% VG

Spinach (Raw) provides 79.0 mg vs 20.0 mg in Blackberries (+59.0 mg, +295%).

FosforoSpinaci più alto

22.0 mg2% VG

Spinaci

49.0 mg4% VG

Spinach (Raw) provides 49.0 mg vs 22.0 mg in Blackberries (+27.0 mg, +123%).

ZincoSimile

0.53 mg5% VG

Spinaci

0.53 mg5% VG

Both Blackberries and Spinach (Raw) provide similar amounts of zinc (0.53 mg).

Lipidi1 nutrienti

Grassi SaturiSimile

0.01 g

Spinaci

0.06 g

Both Blackberries and Spinach (Raw) provide similar amounts of saturated fat (0.01 g).

Nutriente

More144 g (1 cup fresh (144 g))

Spinaci30 g (1 cup raw leaves (30 g))

Macronutrienti6 nutrienti

Calorie (Energia)More più alto

62 kcal3% VG

Spinaci

7 kcal

Blackberries provides 62 kcal vs 7 kcal in Spinach (Raw) (+55 kcal, +797%).

ProteineMore più alto

2.0 g4% VG

Spinaci

0.86 g2% VG

Blackberries provides 2.0 g vs 0.86 g in Spinach (Raw) (+1.1 g, +133%).

CarboidratiMore più alto

13.8 g5% VG

Spinaci

1.1 g

Blackberries provides 13.8 g vs 1.1 g in Spinach (Raw) (+12.7 g, +1171%).

Fibra AlimentareMore più alto

7.6 g27% VG

Spinaci

0.66 g2% VG

Blackberries provides 7.6 g vs 0.66 g in Spinach (Raw) (+7.0 g, +1056%).

Grassi TotaliMore più alto

0.71 g1% VG

Spinaci

0.12 g

Blackberries provides 0.71 g vs 0.12 g in Spinach (Raw) (+0.59 g, +503%).

ZuccheriMore più alto

7.0 g14% VG

Spinaci

0.13 g

Blackberries provides 7.0 g vs 0.13 g in Spinach (Raw) (+6.9 g, +5477%).

Vitamine12 nutrienti

Vitamina CMore più alto

30.2 mg34% VG

Spinaci

8.4 mg9% VG

Blackberries provides 30.2 mg vs 8.4 mg in Spinach (Raw) (+21.8 mg, +259%).

Vitamina ASpinaci più alto

16 µg2% VG

Spinaci

141 µg16% VG

Spinach (Raw) provides 141 µg vs 16 µg in Blackberries (+125 µg, +788%).

Vitamina DSimile

0 µg

Spinaci

0 µg

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

Vitamina EMore più alto

1.7 mg11% VG

Spinaci

0.61 mg4% VG

Blackberries provides 1.7 mg vs 0.61 mg in Spinach (Raw) (+1.1 mg, +177%).

Vitamina KSpinaci più alto

29 µg24% VG

Spinaci

145 µg121% VG

Spinach (Raw) provides 145 µg vs 29 µg in Blackberries (+116 µg, +408%).

Acido FolicoSpinaci più alto

36 µg9% VG

Spinaci

58 µg15% VG

Spinach (Raw) provides 58 µg vs 36 µg in Blackberries (+22 µg, +62%).

Vitamina B1 (Tiamina)Simile

0.03 mg2% VG

Spinaci

0.02 mg2% VG

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

Vitamina B2 (Riboflavina)Simile

0.04 mg3% VG

Spinaci

0.06 mg4% VG

Both Blackberries and Spinach (Raw) provide similar amounts of riboflavin (vitamin b2) (0.04 mg).

Vitamina B3 (Niacina)More più alto

0.93 mg6% VG

Spinaci

0.22 mg1% VG

Blackberries provides 0.93 mg vs 0.22 mg in Spinach (Raw) (+0.71 mg, +328%).

Vitamina B5More più alto

0.40 mg8% VG

Spinaci

0.02 mg

Blackberries provides 0.40 mg vs 0.02 mg in Spinach (Raw) (+0.38 mg, +1938%).

Vitamina B6Simile

0.04 mg3% VG

Spinaci

0.06 mg3% VG

Both Blackberries and Spinach (Raw) provide similar amounts of vitamin b6 (0.04 mg).

Vitamina B12Simile

0 µg

Spinaci

0 µg

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

Minerali7 nutrienti

SodioSpinaci più alto

1.4 mg

Spinaci

23.7 mg1% VG

Spinach (Raw) provides 23.7 mg vs 1.4 mg in Blackberries (+22.3 mg, +1546%).

PotassioMore più alto

233 mg5% VG

Spinaci

167 mg4% VG

Blackberries provides 233 mg vs 167 mg in Spinach (Raw) (+65.9 mg, +39%).

CalcioMore più alto

41.8 mg3% VG

Spinaci

29.7 mg2% VG

Blackberries provides 41.8 mg vs 29.7 mg in Spinach (Raw) (+12.1 mg, +41%).

FerroMore più alto

0.89 mg5% VG

Spinaci

0.81 mg5% VG

Blackberries provides 0.89 mg vs 0.81 mg in Spinach (Raw) (+0.08 mg, +10%).

MagnesioMore più alto

28.8 mg7% VG

Spinaci

23.7 mg6% VG

Blackberries provides 28.8 mg vs 23.7 mg in Spinach (Raw) (+5.1 mg, +22%).

FosforoMore più alto

31.7 mg3% VG

Spinaci

14.7 mg1% VG

Blackberries provides 31.7 mg vs 14.7 mg in Spinach (Raw) (+17.0 mg, +116%).

ZincoMore più alto

0.76 mg7% VG

Spinaci

0.16 mg1% VG

Blackberries provides 0.76 mg vs 0.16 mg in Spinach (Raw) (+0.60 mg, +380%).

Lipidi1 nutrienti

Grassi SaturiSimile

0.02 g

Spinaci

0.02 g

Both Blackberries and Spinach (Raw) provide similar amounts of saturated fat (0.02 g).

Nutriente

MoreAmount per 100 kcal (233 g)

SpinaciAmount per 100 kcal (435 g)

Macronutrienti6 nutrienti

Calorie (Energia)Simile

100 kcal5% VG

Spinaci

100 kcal5% VG

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

ProteineSpinaci più alto

3.2 g6% VG

Spinaci

12.4 g25% VG

Spinach (Raw) provides 12.4 g vs 3.2 g in Blackberries (+9.2 g, +284%).

CarboidratiMore più alto

22.4 g8% VG

Spinaci

15.8 g6% VG

Blackberries provides 22.4 g vs 15.8 g in Spinach (Raw) (+6.6 g, +42%).

Fibra AlimentareMore più alto

12.3 g44% VG

Spinaci

9.6 g34% VG

Blackberries provides 12.3 g vs 9.6 g in Spinach (Raw) (+2.8 g, +29%).

Grassi TotaliSpinaci più alto

1.1 g1% VG

Spinaci

1.7 g2% VG

Spinach (Raw) provides 1.7 g vs 1.1 g in Blackberries (+0.55 g, +49%).

ZuccheriMore più alto

11.4 g23% VG

Spinaci

1.8 g4% VG

Blackberries provides 11.4 g vs 1.8 g in Spinach (Raw) (+9.5 g, +522%).

Vitamine12 nutrienti

Vitamina CSpinaci più alto

48.9 mg54% VG

Spinaci

122 mg136% VG

Spinach (Raw) provides 122 mg vs 48.9 mg in Blackberries (+73.3 mg, +150%).

Vitamina ASpinaci più alto

26 µg3% VG

Spinaci

2,040 µg227% VG

Spinach (Raw) provides 2,040 µg vs 26 µg in Blackberries (+2,015 µg, +7860%).

Vitamina DSimile

0 µg

Spinaci

0 µg

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

Vitamina ESpinaci più alto

2.7 mg18% VG

Spinaci

8.8 mg59% VG

Spinach (Raw) provides 8.8 mg vs 2.7 mg in Blackberries (+6.1 mg, +224%).

Vitamina KSpinaci più alto

46 µg38% VG

Spinaci

2,101 µg1751% VG

Spinach (Raw) provides 2,101 µg vs 46 µg in Blackberries (+2,054 µg, +4453%).

Acido FolicoSpinaci più alto

58 µg15% VG

Spinaci

844 µg211% VG

Spinach (Raw) provides 844 µg vs 58 µg in Blackberries (+786 µg, +1349%).

Vitamina B1 (Tiamina)Spinaci più alto

0.05 mg4% VG

Spinaci

0.34 mg28% VG

Spinach (Raw) provides 0.34 mg vs 0.05 mg in Blackberries (+0.29 mg, +628%).

Vitamina B2 (Riboflavina)Spinaci più alto

0.06 mg5% VG

Spinaci

0.82 mg63% VG

Spinach (Raw) provides 0.82 mg vs 0.06 mg in Blackberries (+0.76 mg, +1257%).

Vitamina B3 (Niacina)Spinaci più alto

1.5 mg9% VG

Spinaci

3.1 mg20% VG

Spinach (Raw) provides 3.1 mg vs 1.5 mg in Blackberries (+1.6 mg, +109%).

Vitamina B5More più alto

0.64 mg13% VG

Spinaci

0.28 mg6% VG

Blackberries provides 0.64 mg vs 0.28 mg in Spinach (Raw) (+0.36 mg, +127%).

Vitamina B6Spinaci più alto

0.07 mg4% VG

Spinaci

0.85 mg50% VG

Spinach (Raw) provides 0.85 mg vs 0.07 mg in Blackberries (+0.78 mg, +1114%).

Vitamina B12Simile

0 µg

Spinaci

0 µg

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

Minerali7 nutrienti

SodioSpinaci più alto

2.3 mg

Spinaci

344 mg15% VG

Spinach (Raw) provides 344 mg vs 2.3 mg in Blackberries (+341 mg, +14649%).

PotassioSpinaci più alto

377 mg8% VG

Spinaci

2,427 mg52% VG

Spinach (Raw) provides 2,427 mg vs 377 mg in Blackberries (+2,050 mg, +543%).

CalcioSpinaci più alto

67.6 mg5% VG

Spinaci

431 mg33% VG

Spinach (Raw) provides 431 mg vs 67.6 mg in Blackberries (+363 mg, +537%).

FerroSpinaci più alto

1.4 mg8% VG

Spinaci

11.8 mg65% VG

Spinach (Raw) provides 11.8 mg vs 1.4 mg in Blackberries (+10.3 mg, +716%).

MagnesioSpinaci più alto

46.6 mg11% VG

Spinaci

344 mg82% VG

Spinach (Raw) provides 344 mg vs 46.6 mg in Blackberries (+297 mg, +637%).

FosforoSpinaci più alto

51.3 mg4% VG

Spinaci

213 mg17% VG

Spinach (Raw) provides 213 mg vs 51.3 mg in Blackberries (+162 mg, +316%).

ZincoSpinaci più alto

1.2 mg11% VG

Spinaci

2.3 mg21% VG

Spinach (Raw) provides 2.3 mg vs 1.2 mg in Blackberries (+1.1 mg, +87%).

Lipidi1 nutrienti

Grassi SaturiSpinaci più alto

0.03 g

Spinaci

0.27 g1% VG

Spinach (Raw) provides 0.27 g vs 0.03 g in Blackberries (+0.24 g, +740%).

Nutriente

MoreNormalized to 300 kcal (698 g)

SpinaciNormalized to 300 kcal (1304 g)

Macronutrienti6 nutrienti

Calorie (Energia)Simile

300 kcal15% VG

Spinaci

300 kcal15% VG

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

ProteineSpinaci più alto

9.7 g19% VG

Spinaci

37.3 g75% VG

Spinach (Raw) provides 37.3 g vs 9.7 g in Blackberries (+27.6 g, +284%).

CarboidratiMore più alto

67.1 g24% VG

Spinaci

47.3 g17% VG

Blackberries provides 67.1 g vs 47.3 g in Spinach (Raw) (+19.7 g, +42%).

Fibra AlimentareMore più alto

37.0 g132% VG

Spinaci

28.7 g102% VG

Blackberries provides 37.0 g vs 28.7 g in Spinach (Raw) (+8.3 g, +29%).

Grassi TotaliSpinaci più alto

3.4 g4% VG

Spinaci

5.1 g7% VG

Spinach (Raw) provides 5.1 g vs 3.4 g in Blackberries (+1.7 g, +49%).

ZuccheriMore più alto

34.1 g68% VG

Spinaci

5.5 g11% VG

Blackberries provides 34.1 g vs 5.5 g in Spinach (Raw) (+28.6 g, +522%).

Vitamine12 nutrienti

Vitamina CSpinaci più alto

147 mg163% VG

Spinaci

366 mg407% VG

Spinach (Raw) provides 366 mg vs 147 mg in Blackberries (+220 mg, +150%).

Vitamina ASpinaci più alto

77 µg9% VG

Spinaci

6,116 µg680% VG

Spinach (Raw) provides 6,116 µg vs 77 µg in Blackberries (+6,039 µg, +7865%).

Vitamina DSimile

0 µg

Spinaci

0 µg

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

Vitamina ESpinaci più alto

8.2 mg54% VG

Spinaci

26.5 mg176% VG

Spinach (Raw) provides 26.5 mg vs 8.2 mg in Blackberries (+18.3 mg, +224%).

Vitamina KSpinaci più alto

138 µg115% VG

Spinaci

6,297 µg5248% VG

Spinach (Raw) provides 6,297 µg vs 138 µg in Blackberries (+6,159 µg, +4456%).

Acido FolicoSpinaci più alto

175 µg44% VG

Spinaci

2,530 µg632% VG

Spinach (Raw) provides 2,530 µg vs 175 µg in Blackberries (+2,355 µg, +1350%).

Vitamina B1 (Tiamina)Spinaci più alto

0.14 mg12% VG

Spinaci

1.0 mg85% VG

Spinach (Raw) provides 1.0 mg vs 0.14 mg in Blackberries (+0.88 mg, +629%).

Vitamina B2 (Riboflavina)Spinaci più alto

0.18 mg14% VG

Spinaci

2.5 mg190% VG

Spinach (Raw) provides 2.5 mg vs 0.18 mg in Blackberries (+2.3 mg, +1258%).

Vitamina B3 (Niacina)Spinaci più alto

4.5 mg28% VG

Spinaci

9.4 mg59% VG

Spinach (Raw) provides 9.4 mg vs 4.5 mg in Blackberries (+4.9 mg, +109%).

Vitamina B5More più alto

1.9 mg39% VG

Spinaci

0.85 mg17% VG

Blackberries provides 1.9 mg vs 0.85 mg in Spinach (Raw) (+1.1 mg, +127%).

Vitamina B6Spinaci più alto

0.21 mg12% VG

Spinaci

2.5 mg150% VG

Spinach (Raw) provides 2.5 mg vs 0.21 mg in Blackberries (+2.3 mg, +1114%).

Vitamina B12Simile

0 µg

Spinaci

0 µg

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

Minerali7 nutrienti

SodioSpinaci più alto

7.0 mg

Spinaci

1,030 mg45% VG

Spinach (Raw) provides 1,030 mg vs 7.0 mg in Blackberries (+1,023 mg, +14659%).

PotassioSpinaci più alto

1,131 mg24% VG

Spinaci

7,276 mg155% VG

Spinach (Raw) provides 7,276 mg vs 1,131 mg in Blackberries (+6,146 mg, +543%).

CalcioSpinaci più alto

202 mg16% VG

Spinaci

1,291 mg99% VG

Spinach (Raw) provides 1,291 mg vs 202 mg in Blackberries (+1,089 mg, +538%).

FerroSpinaci più alto

4.3 mg24% VG

Spinaci

35.3 mg196% VG

Spinach (Raw) provides 35.3 mg vs 4.3 mg in Blackberries (+31.0 mg, +717%).

MagnesioSpinaci più alto

140 mg33% VG

Spinaci

1,030 mg245% VG

Spinach (Raw) provides 1,030 mg vs 140 mg in Blackberries (+891 mg, +638%).

FosforoSpinaci più alto

154 mg12% VG

Spinaci

639 mg51% VG

Spinach (Raw) provides 639 mg vs 154 mg in Blackberries (+485 mg, +316%).

ZincoSpinaci più alto

3.7 mg34% VG

Spinaci

6.9 mg63% VG

Spinach (Raw) provides 6.9 mg vs 3.7 mg in Blackberries (+3.2 mg, +87%).

Lipidi1 nutrienti

Grassi SaturiSpinaci più alto

0.10 g

Spinaci

0.82 g4% VG

Spinach (Raw) provides 0.82 g vs 0.10 g in Blackberries (+0.72 g, +741%).

More vs Spinaci

More

Spinaci

Nutritional Takeaways

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