Confronta la Nutrizione Fianco a Fianco

Arancia 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 fresh navel orange whole and sliced revealing bright juicy citrus segments

Frutta

Arancia

47Calorie

0.9Proteine

2.4Fibre

53.2Vitamina 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

-51%

Spinaci

Spinach (Raw) has fewer calories (energy) (23 kcal vs 47 kcal, 24 kcal less).

Più Proteine

+204%

Spinaci

Spinach (Raw) provides 2.9 g vs 0.94 g in Orange (+1.9 g, +204%).

Più Fibre

+9%

Arancia

Orange provides 2.4 g vs 2.2 g in Spinach (Raw) (+0.20 g, +9%).

Più Vitamina C

+89%

Arancia

Orange provides 53.2 mg vs 28.1 mg in Spinach (Raw) (+25.1 mg, +89%).

Comparing per 100 g standard edible portion.

Nutriente

Arancia100 g edible portion

Spinaci100 g edible portion

Macronutrienti6 nutrienti

Calorie (Energia)Arancia più alto

Arancia

47 kcal2% VG

Spinaci

23 kcal1% VG

Orange provides 47 kcal vs 23 kcal in Spinach (Raw) (+24 kcal, +104%).

ProteineSpinaci più alto

Arancia

0.94 g2% VG

Spinaci

2.9 g6% VG

Spinach (Raw) provides 2.9 g vs 0.94 g in Orange (+1.9 g, +204%).

CarboidratiArancia più alto

Arancia

11.8 g4% VG

Spinaci

3.6 g1% VG

Orange provides 11.8 g vs 3.6 g in Spinach (Raw) (+8.1 g, +224%).

Fibra AlimentareArancia più alto

Arancia

2.4 g9% VG

Spinaci

2.2 g8% VG

Orange provides 2.4 g vs 2.2 g in Spinach (Raw) (+0.20 g, +9%).

Grassi TotaliSpinaci più alto

Arancia

0.12 g

Spinaci

0.39 g1% VG

Spinach (Raw) provides 0.39 g vs 0.12 g in Orange (+0.27 g, +225%).

ZuccheriArancia più alto

Arancia

9.4 g19% VG

Spinaci

0.42 g1% VG

Orange provides 9.4 g vs 0.42 g in Spinach (Raw) (+8.9 g, +2126%).

Vitamine12 nutrienti

Vitamina CArancia più alto

Arancia

53.2 mg59% VG

Spinaci

28.1 mg31% VG

Orange provides 53.2 mg vs 28.1 mg in Spinach (Raw) (+25.1 mg, +89%).

Vitamina ASpinaci più alto

Arancia

11 µg1% VG

Spinaci

469 µg52% VG

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

Vitamina DSimile

Arancia

0 µg

Spinaci

0 µg

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

Vitamina ESpinaci più alto

Arancia

0.18 mg1% VG

Spinaci

2.0 mg14% VG

Spinach (Raw) provides 2.0 mg vs 0.18 mg in Orange (+1.9 mg, +1028%).

Vitamina KSpinaci più alto

Arancia

0 µg

Spinaci

483 µg402% VG

Spinach (Raw) has higher vitamin k (483 µg vs 0 µg).

Acido FolicoSpinaci più alto

Arancia

30 µg8% VG

Spinaci

194 µg49% VG

Spinach (Raw) provides 194 µg vs 30 µg in Orange (+164 µg, +547%).

Vitamina B1 (Tiamina)Simile

Arancia

0.09 mg7% VG

Spinaci

0.08 mg7% VG

Both Orange and Spinach (Raw) provide similar amounts of thiamin (vitamin b1) (0.09 mg).

Vitamina B2 (Riboflavina)Spinaci più alto

Arancia

0.04 mg3% VG

Spinaci

0.19 mg15% VG

Spinach (Raw) provides slightly more riboflavin (vitamin b2) (0.19 mg vs 0.04 mg).

Vitamina B3 (Niacina)Spinaci più alto

Arancia

0.28 mg2% VG

Spinaci

0.72 mg5% VG

Spinach (Raw) provides 0.72 mg vs 0.28 mg in Orange (+0.44 mg, +157%).

Vitamina B5Arancia più alto

Arancia

0.25 mg5% VG

Spinaci

0.07 mg1% VG

Orange provides 0.25 mg vs 0.07 mg in Spinach (Raw) (+0.19 mg, +285%).

Vitamina B6Spinaci più alto

Arancia

0.06 mg4% VG

Spinaci

0.20 mg11% VG

Spinach (Raw) provides slightly more vitamin b6 (0.20 mg vs 0.06 mg).

Vitamina B12Simile

Arancia

0 µg

Spinaci

0 µg

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

Minerali7 nutrienti

SodioSpinaci più alto

Arancia

0 mg

Spinaci

79.0 mg3% VG

Spinach (Raw) has higher sodium (79.0 mg vs 0 mg).

PotassioSpinaci più alto

Arancia

181 mg4% VG

Spinaci

558 mg12% VG

Spinach (Raw) provides 558 mg vs 181 mg in Orange (+377 mg, +208%).

CalcioSpinaci più alto

Arancia

40.0 mg3% VG

Spinaci

99.0 mg8% VG

Spinach (Raw) provides 99.0 mg vs 40.0 mg in Orange (+59.0 mg, +148%).

FerroSpinaci più alto

Arancia

0.10 mg1% VG

Spinaci

2.7 mg15% VG

Spinach (Raw) provides 2.7 mg vs 0.10 mg in Orange (+2.6 mg, +2610%).

MagnesioSpinaci più alto

Arancia

10.0 mg2% VG

Spinaci

79.0 mg19% VG

Spinach (Raw) provides 79.0 mg vs 10.0 mg in Orange (+69.0 mg, +690%).

FosforoSpinaci più alto

Arancia

14.0 mg1% VG

Spinaci

49.0 mg4% VG

Spinach (Raw) provides 49.0 mg vs 14.0 mg in Orange (+35.0 mg, +250%).

ZincoSpinaci più alto

Arancia

0.07 mg1% VG

Spinaci

0.53 mg5% VG

Spinach (Raw) provides 0.53 mg vs 0.07 mg in Orange (+0.46 mg, +657%).

Lipidi1 nutrienti

Grassi SaturiSimile

Arancia

0.02 g

Spinaci

0.06 g

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

Nutriente

Arancia131 g (1 medium orange (131 g))

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

Macronutrienti6 nutrienti

Calorie (Energia)Arancia più alto

Arancia

62 kcal3% VG

Spinaci

7 kcal

Orange provides 62 kcal vs 7 kcal in Spinach (Raw) (+55 kcal, +792%).

ProteineArancia più alto

Arancia

1.2 g2% VG

Spinaci

0.86 g2% VG

Orange provides 1.2 g vs 0.86 g in Spinach (Raw) (+0.37 g, +44%).

CarboidratiArancia più alto

Arancia

15.4 g6% VG

Spinaci

1.1 g

Orange provides 15.4 g vs 1.1 g in Spinach (Raw) (+14.3 g, +1313%).

Fibra AlimentareArancia più alto

Arancia

3.1 g11% VG

Spinaci

0.66 g2% VG

Orange provides 3.1 g vs 0.66 g in Spinach (Raw) (+2.5 g, +376%).

Grassi TotaliSimile

Arancia

0.16 g

Spinaci

0.12 g

Both Orange and Spinach (Raw) provide similar amounts of total fat (0.16 g).

ZuccheriArancia più alto

Arancia

12.2 g24% VG

Spinaci

0.13 g

Orange provides 12.2 g vs 0.13 g in Spinach (Raw) (+12.1 g, +9621%).

Vitamine12 nutrienti

Vitamina CArancia più alto

Arancia

69.7 mg77% VG

Spinaci

8.4 mg9% VG

Orange provides 69.7 mg vs 8.4 mg in Spinach (Raw) (+61.3 mg, +727%).

Vitamina ASpinaci più alto

Arancia

14 µg2% VG

Spinaci

141 µg16% VG

Spinach (Raw) provides 141 µg vs 14 µg in Orange (+126 µg, +876%).

Vitamina DSimile

Arancia

0 µg

Spinaci

0 µg

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

Vitamina ESpinaci più alto

Arancia

0.24 mg2% VG

Spinaci

0.61 mg4% VG

Spinach (Raw) provides 0.61 mg vs 0.24 mg in Orange (+0.37 mg, +158%).

Vitamina KSpinaci più alto

Arancia

0 µg

Spinaci

145 µg121% VG

Spinach (Raw) has higher vitamin k (145 µg vs 0 µg).

Acido FolicoSpinaci più alto

Arancia

39 µg10% VG

Spinaci

58 µg15% VG

Spinach (Raw) provides 58 µg vs 39 µg in Orange (+19 µg, +48%).

Vitamina B1 (Tiamina)Arancia più alto

Arancia

0.11 mg9% VG

Spinaci

0.02 mg2% VG

Orange provides slightly more thiamin (vitamin b1) (0.11 mg vs 0.02 mg).

Vitamina B2 (Riboflavina)Simile

Arancia

0.05 mg4% VG

Spinaci

0.06 mg4% VG

Both Orange and Spinach (Raw) provide similar amounts of riboflavin (vitamin b2) (0.05 mg).

Vitamina B3 (Niacina)Arancia più alto

Arancia

0.37 mg2% VG

Spinaci

0.22 mg1% VG

Orange provides 0.37 mg vs 0.22 mg in Spinach (Raw) (+0.15 mg, +70%).

Vitamina B5Arancia più alto

Arancia

0.33 mg7% VG

Spinaci

0.02 mg

Orange provides 0.33 mg vs 0.02 mg in Spinach (Raw) (+0.31 mg, +1579%).

Vitamina B6Simile

Arancia

0.08 mg5% VG

Spinaci

0.06 mg3% VG

Both Orange and Spinach (Raw) provide similar amounts of vitamin b6 (0.08 mg).

Vitamina B12Simile

Arancia

0 µg

Spinaci

0 µg

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

Minerali7 nutrienti

SodioSpinaci più alto

Arancia

0 mg

Spinaci

23.7 mg1% VG

Spinach (Raw) has higher sodium (23.7 mg vs 0 mg).

PotassioArancia più alto

Arancia

237 mg5% VG

Spinaci

167 mg4% VG

Orange provides 237 mg vs 167 mg in Spinach (Raw) (+69.7 mg, +42%).

CalcioArancia più alto

Arancia

52.4 mg4% VG

Spinaci

29.7 mg2% VG

Orange provides 52.4 mg vs 29.7 mg in Spinach (Raw) (+22.7 mg, +76%).

FerroSpinaci più alto

Arancia

0.13 mg1% VG

Spinaci

0.81 mg5% VG

Spinach (Raw) provides 0.81 mg vs 0.13 mg in Orange (+0.68 mg, +521%).

MagnesioSpinaci più alto

Arancia

13.1 mg3% VG

Spinaci

23.7 mg6% VG

Spinach (Raw) provides 23.7 mg vs 13.1 mg in Orange (+10.6 mg, +81%).

FosforoArancia più alto

Arancia

18.3 mg1% VG

Spinaci

14.7 mg1% VG

Orange provides 18.3 mg vs 14.7 mg in Spinach (Raw) (+3.6 mg, +25%).

ZincoSpinaci più alto

Arancia

0.09 mg1% VG

Spinaci

0.16 mg1% VG

Spinach (Raw) provides slightly more zinc (0.16 mg vs 0.09 mg).

Lipidi1 nutrienti

Grassi SaturiSimile

Arancia

0.02 g

Spinaci

0.02 g

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

Nutriente

AranciaAmount per 100 kcal (213 g)

SpinaciAmount per 100 kcal (435 g)

Macronutrienti6 nutrienti

Calorie (Energia)Simile

Arancia

100 kcal5% VG

Spinaci

100 kcal5% VG

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

ProteineSpinaci più alto

Arancia

2.0 g4% VG

Spinaci

12.4 g25% VG

Spinach (Raw) provides 12.4 g vs 2.0 g in Orange (+10.4 g, +521%).

CarboidratiArancia più alto

Arancia

25.0 g9% VG

Spinaci

15.8 g6% VG

Orange provides 25.0 g vs 15.8 g in Spinach (Raw) (+9.2 g, +58%).

Fibra AlimentareSpinaci più alto

Arancia

5.1 g18% VG

Spinaci

9.6 g34% VG

Spinach (Raw) provides 9.6 g vs 5.1 g in Orange (+4.5 g, +87%).

Grassi TotaliSpinaci più alto

Arancia

0.26 g

Spinaci

1.7 g2% VG

Spinach (Raw) provides 1.7 g vs 0.26 g in Orange (+1.4 g, +564%).

ZuccheriArancia più alto

Arancia

19.9 g40% VG

Spinaci

1.8 g4% VG

Orange provides 19.9 g vs 1.8 g in Spinach (Raw) (+18.1 g, +990%).

Vitamine12 nutrienti

Vitamina CSpinaci più alto

Arancia

113 mg126% VG

Spinaci

122 mg136% VG

Spinach (Raw) provides 122 mg vs 113 mg in Orange (+8.9 mg, +8%).

Vitamina ASpinaci più alto

Arancia

23 µg3% VG

Spinaci

2,040 µg227% VG

Spinach (Raw) provides 2,040 µg vs 23 µg in Orange (+2,017 µg, +8607%).

Vitamina DSimile

Arancia

0 µg

Spinaci

0 µg

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

Vitamina ESpinaci più alto

Arancia

0.38 mg3% VG

Spinaci

8.8 mg59% VG

Spinach (Raw) provides 8.8 mg vs 0.38 mg in Orange (+8.4 mg, +2203%).

Vitamina KSpinaci più alto

Arancia

0 µg

Spinaci

2,101 µg1751% VG

Spinach (Raw) has higher vitamin k (2,101 µg vs 0 µg).

Acido FolicoSpinaci più alto

Arancia

64 µg16% VG

Spinaci

844 µg211% VG

Spinach (Raw) provides 844 µg vs 64 µg in Orange (+780 µg, +1221%).

Vitamina B1 (Tiamina)Spinaci più alto

Arancia

0.19 mg15% VG

Spinaci

0.34 mg28% VG

Spinach (Raw) provides 0.34 mg vs 0.19 mg in Orange (+0.15 mg, +83%).

Vitamina B2 (Riboflavina)Spinaci più alto

Arancia

0.09 mg7% VG

Spinaci

0.82 mg63% VG

Spinach (Raw) provides 0.82 mg vs 0.09 mg in Orange (+0.74 mg, +865%).

Vitamina B3 (Niacina)Spinaci più alto

Arancia

0.60 mg4% VG

Spinaci

3.1 mg20% VG

Spinach (Raw) provides 3.1 mg vs 0.60 mg in Orange (+2.5 mg, +424%).

Vitamina B5Arancia più alto

Arancia

0.53 mg11% VG

Spinaci

0.28 mg6% VG

Orange provides 0.53 mg vs 0.28 mg in Spinach (Raw) (+0.25 mg, +88%).

Vitamina B6Spinaci più alto

Arancia

0.13 mg8% VG

Spinaci

0.85 mg50% VG

Spinach (Raw) provides 0.85 mg vs 0.13 mg in Orange (+0.72 mg, +564%).

Vitamina B12Simile

Arancia

0 µg

Spinaci

0 µg

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

Minerali7 nutrienti

SodioSpinaci più alto

Arancia

0 mg

Spinaci

344 mg15% VG

Spinach (Raw) has higher sodium (344 mg vs 0 mg).

PotassioSpinaci più alto

Arancia

386 mg8% VG

Spinaci

2,427 mg52% VG

Spinach (Raw) provides 2,427 mg vs 386 mg in Orange (+2,042 mg, +530%).

CalcioSpinaci più alto

Arancia

85.2 mg7% VG

Spinaci

431 mg33% VG

Spinach (Raw) provides 431 mg vs 85.2 mg in Orange (+345 mg, +405%).

FerroSpinaci più alto

Arancia

0.21 mg1% VG

Spinaci

11.8 mg65% VG

Spinach (Raw) provides 11.8 mg vs 0.21 mg in Orange (+11.6 mg, +5435%).

MagnesioSpinaci più alto

Arancia

21.3 mg5% VG

Spinaci

344 mg82% VG

Spinach (Raw) provides 344 mg vs 21.3 mg in Orange (+322 mg, +1513%).

FosforoSpinaci più alto

Arancia

29.8 mg2% VG

Spinaci

213 mg17% VG

Spinach (Raw) provides 213 mg vs 29.8 mg in Orange (+183 mg, +615%).

ZincoSpinaci più alto

Arancia

0.15 mg1% VG

Spinaci

2.3 mg21% VG

Spinach (Raw) provides 2.3 mg vs 0.15 mg in Orange (+2.2 mg, +1446%).

Lipidi1 nutrienti

Grassi SaturiSpinaci più alto

Arancia

0.03 g

Spinaci

0.27 g1% VG

Spinach (Raw) provides 0.27 g vs 0.03 g in Orange (+0.24 g, +758%).

Nutriente

AranciaNormalized to 300 kcal (638 g)

SpinaciNormalized to 300 kcal (1304 g)

Macronutrienti6 nutrienti

Calorie (Energia)Simile

Arancia

300 kcal15% VG

Spinaci

300 kcal15% VG

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

ProteineSpinaci più alto

Arancia

6.0 g12% VG

Spinaci

37.3 g75% VG

Spinach (Raw) provides 37.3 g vs 6.0 g in Orange (+31.3 g, +522%).

CarboidratiArancia più alto

Arancia

75.0 g27% VG

Spinaci

47.3 g17% VG

Orange provides 75.0 g vs 47.3 g in Spinach (Raw) (+27.6 g, +58%).

Fibra AlimentareSpinaci più alto

Arancia

15.3 g55% VG

Spinaci

28.7 g102% VG

Spinach (Raw) provides 28.7 g vs 15.3 g in Orange (+13.4 g, +87%).

Grassi TotaliSpinaci più alto

Arancia

0.77 g1% VG

Spinaci

5.1 g7% VG

Spinach (Raw) provides 5.1 g vs 0.77 g in Orange (+4.3 g, +564%).

ZuccheriArancia più alto

Arancia

59.7 g119% VG

Spinaci

5.5 g11% VG

Orange provides 59.7 g vs 5.5 g in Spinach (Raw) (+54.2 g, +989%).

Vitamine12 nutrienti

Vitamina CSpinaci più alto

Arancia

339 mg377% VG

Spinaci

366 mg407% VG

Spinach (Raw) provides 366 mg vs 339 mg in Orange (+27.0 mg, +8%).

Vitamina ASpinaci più alto

Arancia

70 µg8% VG

Spinaci

6,116 µg680% VG

Spinach (Raw) provides 6,116 µg vs 70 µg in Orange (+6,046 µg, +8614%).

Vitamina DSimile

Arancia

0 µg

Spinaci

0 µg

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

Vitamina ESpinaci più alto

Arancia

1.1 mg8% VG

Spinaci

26.5 mg176% VG

Spinach (Raw) provides 26.5 mg vs 1.1 mg in Orange (+25.3 mg, +2205%).

Vitamina KSpinaci più alto

Arancia

0 µg

Spinaci

6,297 µg5248% VG

Spinach (Raw) has higher vitamin k (6,297 µg vs 0 µg).

Acido FolicoSpinaci più alto

Arancia

191 µg48% VG

Spinaci

2,530 µg632% VG

Spinach (Raw) provides 2,530 µg vs 191 µg in Orange (+2,338 µg, +1222%).

Vitamina B1 (Tiamina)Spinaci più alto

Arancia

0.56 mg46% VG

Spinaci

1.0 mg85% VG

Spinach (Raw) provides 1.0 mg vs 0.56 mg in Orange (+0.46 mg, +83%).

Vitamina B2 (Riboflavina)Spinaci più alto

Arancia

0.26 mg20% VG

Spinaci

2.5 mg190% VG

Spinach (Raw) provides 2.5 mg vs 0.26 mg in Orange (+2.2 mg, +866%).

Vitamina B3 (Niacina)Spinaci più alto

Arancia

1.8 mg11% VG

Spinaci

9.4 mg59% VG

Spinach (Raw) provides 9.4 mg vs 1.8 mg in Orange (+7.6 mg, +425%).

Vitamina B5Arancia più alto

Arancia

1.6 mg32% VG

Spinaci

0.85 mg17% VG

Orange provides 1.6 mg vs 0.85 mg in Spinach (Raw) (+0.75 mg, +88%).

Vitamina B6Spinaci più alto

Arancia

0.38 mg23% VG

Spinaci

2.5 mg150% VG

Spinach (Raw) provides 2.5 mg vs 0.38 mg in Orange (+2.2 mg, +564%).

Vitamina B12Simile

Arancia

0 µg

Spinaci

0 µg

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

Minerali7 nutrienti

SodioSpinaci più alto

Arancia

0 mg

Spinaci

1,030 mg45% VG

Spinach (Raw) has higher sodium (1,030 mg vs 0 mg).

PotassioSpinaci più alto

Arancia

1,155 mg25% VG

Spinaci

7,276 mg155% VG

Spinach (Raw) provides 7,276 mg vs 1,155 mg in Orange (+6,122 mg, +530%).

CalcioSpinaci più alto

Arancia

255 mg20% VG

Spinaci

1,291 mg99% VG

Spinach (Raw) provides 1,291 mg vs 255 mg in Orange (+1,036 mg, +406%).

FerroSpinaci più alto

Arancia

0.64 mg4% VG

Spinaci

35.3 mg196% VG

Spinach (Raw) provides 35.3 mg vs 0.64 mg in Orange (+34.7 mg, +5439%).

MagnesioSpinaci più alto

Arancia

63.8 mg15% VG

Spinaci

1,030 mg245% VG

Spinach (Raw) provides 1,030 mg vs 63.8 mg in Orange (+966 mg, +1515%).

FosforoSpinaci più alto

Arancia

89.3 mg7% VG

Spinaci

639 mg51% VG

Spinach (Raw) provides 639 mg vs 89.3 mg in Orange (+550 mg, +615%).

ZincoSpinaci più alto

Arancia

0.45 mg4% VG

Spinaci

6.9 mg63% VG

Spinach (Raw) provides 6.9 mg vs 0.45 mg in Orange (+6.5 mg, +1448%).

Lipidi1 nutrienti

Grassi SaturiSpinaci più alto

Arancia

0.10 g

Spinaci

0.82 g4% VG

Spinach (Raw) provides 0.82 g vs 0.10 g in Orange (+0.73 g, +758%).

Arancia vs Spinaci

Arancia

Spinaci

Nutritional Takeaways

Riepilogo del Confronto