Confronta la Nutrizione Fianco a Fianco

Lenticchie 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

Clean cooked lentils in a restrained ceramic bowl showcasing hearty texture

Legumi

Lenticchie

116Calorie

9.0Proteine

7.9Fibre

1.5Vitamina 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

-80%

Spinaci

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

Più Proteine

+215%

Lenticchie

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

Più Fibre

+259%

Lenticchie

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

Più Vitamina C

+1773%

Spinaci

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

Lenticchie100 g edible portion

Spinaci100 g edible portion

Macronutrienti6 nutrienti

Calorie (Energia)Lenticchie più alto

Lenticchie

116 kcal6% VG

Spinaci

23 kcal1% VG

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

ProteineLenticchie più alto

Lenticchie

9.0 g18% VG

Spinaci

2.9 g6% VG

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

CarboidratiLenticchie più alto

Lenticchie

20.1 g7% VG

Spinaci

3.6 g1% VG

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

Fibra AlimentareLenticchie più alto

Lenticchie

7.9 g28% VG

Spinaci

2.2 g8% VG

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

Grassi TotaliSimile

Lenticchie

0.38 g

Spinaci

0.39 g1% VG

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

ZuccheriLenticchie più alto

Lenticchie

1.8 g4% VG

Spinaci

0.42 g1% VG

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

Vitamine12 nutrienti

Vitamina CSpinaci più alto

Lenticchie

1.5 mg2% VG

Spinaci

28.1 mg31% VG

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

Vitamina ASpinaci più alto

Lenticchie

0 µg

Spinaci

469 µg52% VG

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

Vitamina DSimile

Lenticchie

0 µg

Spinaci

0 µg

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

Vitamina ESpinaci più alto

Lenticchie

0.11 mg1% VG

Spinaci

2.0 mg14% VG

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

Vitamina KSpinaci più alto

Lenticchie

1.7 µg1% VG

Spinaci

483 µg402% VG

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

Acido FolicoSpinaci più alto

Lenticchie

181 µg45% VG

Spinaci

194 µg49% VG

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

Vitamina B1 (Tiamina)Lenticchie più alto

Lenticchie

0.17 mg14% VG

Spinaci

0.08 mg7% VG

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

Vitamina B2 (Riboflavina)Spinaci più alto

Lenticchie

0.07 mg6% VG

Spinaci

0.19 mg15% VG

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

Vitamina B3 (Niacina)Lenticchie più alto

Lenticchie

1.1 mg7% VG

Spinaci

0.72 mg5% VG

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

Vitamina B5Lenticchie più alto

Lenticchie

0.64 mg13% VG

Spinaci

0.07 mg1% VG

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

Vitamina B6Simile

Lenticchie

0.18 mg10% VG

Spinaci

0.20 mg11% VG

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

Vitamina B12Simile

Lenticchie

0 µg

Spinaci

0 µg

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

Minerali7 nutrienti

SodioSpinaci più alto

Lenticchie

2.0 mg

Spinaci

79.0 mg3% VG

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

PotassioSpinaci più alto

Lenticchie

369 mg8% VG

Spinaci

558 mg12% VG

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

CalcioSpinaci più alto

Lenticchie

19.0 mg1% VG

Spinaci

99.0 mg8% VG

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

FerroLenticchie più alto

Lenticchie

3.3 mg19% VG

Spinaci

2.7 mg15% VG

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

MagnesioSpinaci più alto

Lenticchie

36.0 mg9% VG

Spinaci

79.0 mg19% VG

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

FosforoLenticchie più alto

Lenticchie

180 mg14% VG

Spinaci

49.0 mg4% VG

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

ZincoLenticchie più alto

Lenticchie

1.3 mg12% VG

Spinaci

0.53 mg5% VG

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

Lipidi1 nutrienti

Grassi SaturiSimile

Lenticchie

0.05 g

Spinaci

0.06 g

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

Nutriente

Lenticchie198 g (1 cup cooked (198 g))

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

Macronutrienti6 nutrienti

Calorie (Energia)Lenticchie più alto

Lenticchie

230 kcal11% VG

Spinaci

7 kcal

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

ProteineLenticchie più alto

Lenticchie

17.9 g36% VG

Spinaci

0.86 g2% VG

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

CarboidratiLenticchie più alto

Lenticchie

39.9 g14% VG

Spinaci

1.1 g

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

Fibra AlimentareLenticchie più alto

Lenticchie

15.6 g56% VG

Spinaci

0.66 g2% VG

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

Grassi TotaliLenticchie più alto

Lenticchie

0.75 g1% VG

Spinaci

0.12 g

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

ZuccheriLenticchie più alto

Lenticchie

3.6 g7% VG

Spinaci

0.13 g

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

Vitamine12 nutrienti

Vitamina CSpinaci più alto

Lenticchie

3.0 mg3% VG

Spinaci

8.4 mg9% VG

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

Vitamina ASpinaci più alto

Lenticchie

0 µg

Spinaci

141 µg16% VG

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

Vitamina DSimile

Lenticchie

0 µg

Spinaci

0 µg

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

Vitamina ESpinaci più alto

Lenticchie

0.22 mg1% VG

Spinaci

0.61 mg4% VG

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

Vitamina KSpinaci più alto

Lenticchie

3.4 µg3% VG

Spinaci

145 µg121% VG

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

Acido FolicoLenticchie più alto

Lenticchie

358 µg90% VG

Spinaci

58 µg15% VG

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

Vitamina B1 (Tiamina)Lenticchie più alto

Lenticchie

0.33 mg28% VG

Spinaci

0.02 mg2% VG

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

Vitamina B2 (Riboflavina)Lenticchie più alto

Lenticchie

0.14 mg11% VG

Spinaci

0.06 mg4% VG

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

Vitamina B3 (Niacina)Lenticchie più alto

Lenticchie

2.1 mg13% VG

Spinaci

0.22 mg1% VG

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

Vitamina B5Lenticchie più alto

Lenticchie

1.3 mg25% VG

Spinaci

0.02 mg

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

Vitamina B6Lenticchie più alto

Lenticchie

0.35 mg21% VG

Spinaci

0.06 mg3% VG

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

Vitamina B12Simile

Lenticchie

0 µg

Spinaci

0 µg

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

Minerali7 nutrienti

SodioSpinaci più alto

Lenticchie

4.0 mg

Spinaci

23.7 mg1% VG

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

PotassioLenticchie più alto

Lenticchie

731 mg16% VG

Spinaci

167 mg4% VG

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

CalcioLenticchie più alto

Lenticchie

37.6 mg3% VG

Spinaci

29.7 mg2% VG

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

FerroLenticchie più alto

Lenticchie

6.6 mg37% VG

Spinaci

0.81 mg5% VG

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

MagnesioLenticchie più alto

Lenticchie

71.3 mg17% VG

Spinaci

23.7 mg6% VG

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

FosforoLenticchie più alto

Lenticchie

356 mg29% VG

Spinaci

14.7 mg1% VG

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

ZincoLenticchie più alto

Lenticchie

2.5 mg23% VG

Spinaci

0.16 mg1% VG

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

Lipidi1 nutrienti

Grassi SaturiLenticchie più alto

Lenticchie

0.10 g1% VG

Spinaci

0.02 g

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

Nutriente

LenticchieAmount per 100 kcal (86 g)

SpinaciAmount per 100 kcal (435 g)

Macronutrienti6 nutrienti

Calorie (Energia)Simile

Lenticchie

100 kcal5% VG

Spinaci

100 kcal5% VG

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

ProteineSpinaci più alto

Lenticchie

7.8 g16% VG

Spinaci

12.4 g25% VG

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

CarboidratiLenticchie più alto

Lenticchie

17.3 g6% VG

Spinaci

15.8 g6% VG

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

Fibra AlimentareSpinaci più alto

Lenticchie

6.8 g24% VG

Spinaci

9.6 g34% VG

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

Grassi TotaliSpinaci più alto

Lenticchie

0.33 g

Spinaci

1.7 g2% VG

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

ZuccheriSpinaci più alto

Lenticchie

1.5 g3% VG

Spinaci

1.8 g4% VG

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

Vitamine12 nutrienti

Vitamina CSpinaci più alto

Lenticchie

1.3 mg1% VG

Spinaci

122 mg136% VG

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

Vitamina ASpinaci più alto

Lenticchie

0 µg

Spinaci

2,040 µg227% VG

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

Vitamina DSimile

Lenticchie

0 µg

Spinaci

0 µg

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

Vitamina ESpinaci più alto

Lenticchie

0.09 mg1% VG

Spinaci

8.8 mg59% VG

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

Vitamina KSpinaci più alto

Lenticchie

1.5 µg1% VG

Spinaci

2,101 µg1751% VG

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

Acido FolicoSpinaci più alto

Lenticchie

156 µg39% VG

Spinaci

844 µg211% VG

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

Vitamina B1 (Tiamina)Spinaci più alto

Lenticchie

0.15 mg12% VG

Spinaci

0.34 mg28% VG

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

Vitamina B2 (Riboflavina)Spinaci più alto

Lenticchie

0.06 mg5% VG

Spinaci

0.82 mg63% VG

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

Vitamina B3 (Niacina)Spinaci più alto

Lenticchie

0.91 mg6% VG

Spinaci

3.1 mg20% VG

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

Vitamina B5Lenticchie più alto

Lenticchie

0.55 mg11% VG

Spinaci

0.28 mg6% VG

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

Vitamina B6Spinaci più alto

Lenticchie

0.15 mg9% VG

Spinaci

0.85 mg50% VG

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

Vitamina B12Simile

Lenticchie

0 µg

Spinaci

0 µg

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

Minerali7 nutrienti

SodioSpinaci più alto

Lenticchie

1.7 mg

Spinaci

344 mg15% VG

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

PotassioSpinaci più alto

Lenticchie

317 mg7% VG

Spinaci

2,427 mg52% VG

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

CalcioSpinaci più alto

Lenticchie

16.3 mg1% VG

Spinaci

431 mg33% VG

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

FerroSpinaci più alto

Lenticchie

2.9 mg16% VG

Spinaci

11.8 mg65% VG

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

MagnesioSpinaci più alto

Lenticchie

31.0 mg7% VG

Spinaci

344 mg82% VG

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

FosforoSpinaci più alto

Lenticchie

155 mg12% VG

Spinaci

213 mg17% VG

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

ZincoSpinaci più alto

Lenticchie

1.1 mg10% VG

Spinaci

2.3 mg21% VG

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

Lipidi1 nutrienti

Grassi SaturiSpinaci più alto

Lenticchie

0.05 g

Spinaci

0.27 g1% VG

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

Nutriente

LenticchieNormalized to 300 kcal (259 g)

SpinaciNormalized to 300 kcal (1304 g)

Macronutrienti6 nutrienti

Calorie (Energia)Simile

Lenticchie

300 kcal15% VG

Spinaci

300 kcal15% VG

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

ProteineSpinaci più alto

Lenticchie

23.4 g47% VG

Spinaci

37.3 g75% VG

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

CarboidratiLenticchie più alto

Lenticchie

52.1 g19% VG

Spinaci

47.3 g17% VG

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

Fibra AlimentareSpinaci più alto

Lenticchie

20.5 g73% VG

Spinaci

28.7 g102% VG

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

Grassi TotaliSpinaci più alto

Lenticchie

0.98 g1% VG

Spinaci

5.1 g7% VG

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

ZuccheriSpinaci più alto

Lenticchie

4.7 g9% VG

Spinaci

5.5 g11% VG

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

Vitamine12 nutrienti

Vitamina CSpinaci più alto

Lenticchie

3.9 mg4% VG

Spinaci

366 mg407% VG

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

Vitamina ASpinaci più alto

Lenticchie

0 µg

Spinaci

6,116 µg680% VG

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

Vitamina DSimile

Lenticchie

0 µg

Spinaci

0 µg

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

Vitamina ESpinaci più alto

Lenticchie

0.28 mg2% VG

Spinaci

26.5 mg176% VG

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

Vitamina KSpinaci più alto

Lenticchie

4.4 µg4% VG

Spinaci

6,297 µg5248% VG

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

Acido FolicoSpinaci più alto

Lenticchie

469 µg117% VG

Spinaci

2,530 µg632% VG

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

Vitamina B1 (Tiamina)Spinaci più alto

Lenticchie

0.44 mg36% VG

Spinaci

1.0 mg85% VG

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

Vitamina B2 (Riboflavina)Spinaci più alto

Lenticchie

0.19 mg15% VG

Spinaci

2.5 mg190% VG

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

Vitamina B3 (Niacina)Spinaci più alto

Lenticchie

2.7 mg17% VG

Spinaci

9.4 mg59% VG

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

Vitamina B5Lenticchie più alto

Lenticchie

1.7 mg33% VG

Spinaci

0.85 mg17% VG

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

Vitamina B6Spinaci più alto

Lenticchie

0.46 mg27% VG

Spinaci

2.5 mg150% VG

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

Vitamina B12Simile

Lenticchie

0 µg

Spinaci

0 µg

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

Minerali7 nutrienti

SodioSpinaci più alto

Lenticchie

5.2 mg

Spinaci

1,030 mg45% VG

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

PotassioSpinaci più alto

Lenticchie

956 mg20% VG

Spinaci

7,276 mg155% VG

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

CalcioSpinaci più alto

Lenticchie

49.2 mg4% VG

Spinaci

1,291 mg99% VG

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

FerroSpinaci più alto

Lenticchie

8.6 mg48% VG

Spinaci

35.3 mg196% VG

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

MagnesioSpinaci più alto

Lenticchie

93.2 mg22% VG

Spinaci

1,030 mg245% VG

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

FosforoSpinaci più alto

Lenticchie

466 mg37% VG

Spinaci

639 mg51% VG

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

ZincoSpinaci più alto

Lenticchie

3.3 mg30% VG

Spinaci

6.9 mg63% VG

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

Lipidi1 nutrienti

Grassi SaturiSpinaci più alto

Lenticchie

0.14 g1% VG

Spinaci

0.82 g4% VG

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

Lenticchie vs Spinaci

Lenticchie

Spinaci

Nutritional Takeaways

Riepilogo del Confronto