Confronta la Nutrizione Fianco a Fianco

Patata 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 baked potato cut open displaying fluffy steaming interior and skin

Verdura

Patata

93Calorie

2.5Proteine

2.2Fibre

12.8Vitamina 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

-75%

Spinaci

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

Più Proteine

+14%

Spinaci

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

Più Fibre

+0%

Concentrazione Simile

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

Più Vitamina C

+120%

Spinaci

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

Patata100 g edible portion

Spinaci100 g edible portion

Macronutrienti6 nutrienti

Calorie (Energia)Patata più alto

Patata

93 kcal5% VG

Spinaci

23 kcal1% VG

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

ProteineSpinaci più alto

Patata

2.5 g5% VG

Spinaci

2.9 g6% VG

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

CarboidratiPatata più alto

Patata

21.2 g8% VG

Spinaci

3.6 g1% VG

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

Fibra AlimentareSimile

Patata

2.2 g8% VG

Spinaci

2.2 g8% VG

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

Grassi TotaliSpinaci più alto

Patata

0.13 g

Spinaci

0.39 g1% VG

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

ZuccheriPatata più alto

Patata

1.2 g2% VG

Spinaci

0.42 g1% VG

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

Vitamine12 nutrienti

Vitamina CSpinaci più alto

Patata

12.8 mg14% VG

Spinaci

28.1 mg31% VG

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

Vitamina ASpinaci più alto

Patata

0 µg

Spinaci

469 µg52% VG

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

Vitamina DSimile

Patata

0 µg

Spinaci

0 µg

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

Vitamina ESpinaci più alto

Patata

0.05 mg

Spinaci

2.0 mg14% VG

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

Vitamina KSpinaci più alto

Patata

2.0 µg2% VG

Spinaci

483 µg402% VG

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

Acido FolicoSpinaci più alto

Patata

28 µg7% VG

Spinaci

194 µg49% VG

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

Vitamina B1 (Tiamina)Simile

Patata

0.11 mg9% VG

Spinaci

0.08 mg7% VG

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

Vitamina B2 (Riboflavina)Spinaci più alto

Patata

0.05 mg4% VG

Spinaci

0.19 mg15% VG

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

Vitamina B3 (Niacina)Patata più alto

Patata

1.4 mg9% VG

Spinaci

0.72 mg5% VG

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

Vitamina B5Patata più alto

Patata

0.58 mg12% VG

Spinaci

0.07 mg1% VG

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

Vitamina B6Patata più alto

Patata

0.30 mg18% VG

Spinaci

0.20 mg11% VG

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

Vitamina B12Simile

Patata

0 µg

Spinaci

0 µg

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

Minerali7 nutrienti

SodioSpinaci più alto

Patata

10.0 mg

Spinaci

79.0 mg3% VG

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

PotassioSpinaci più alto

Patata

535 mg11% VG

Spinaci

558 mg12% VG

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

CalcioSpinaci più alto

Patata

15.0 mg1% VG

Spinaci

99.0 mg8% VG

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

FerroSpinaci più alto

Patata

1.1 mg6% VG

Spinaci

2.7 mg15% VG

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

MagnesioSpinaci più alto

Patata

28.0 mg7% VG

Spinaci

79.0 mg19% VG

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

FosforoPatata più alto

Patata

70.0 mg6% VG

Spinaci

49.0 mg4% VG

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

ZincoSpinaci più alto

Patata

0.36 mg3% VG

Spinaci

0.53 mg5% VG

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

Lipidi1 nutrienti

Grassi SaturiSimile

Patata

0.03 g

Spinaci

0.06 g

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

Nutriente

Patata173 g (1 medium baked potato (173 g))

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

Macronutrienti6 nutrienti

Calorie (Energia)Patata più alto

Patata

161 kcal8% VG

Spinaci

7 kcal

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

ProteinePatata più alto

Patata

4.3 g9% VG

Spinaci

0.86 g2% VG

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

CarboidratiPatata più alto

Patata

36.6 g13% VG

Spinaci

1.1 g

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

Fibra AlimentarePatata più alto

Patata

3.8 g14% VG

Spinaci

0.66 g2% VG

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

Grassi TotaliPatata più alto

Patata

0.22 g

Spinaci

0.12 g

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

ZuccheriPatata più alto

Patata

2.0 g4% VG

Spinaci

0.13 g

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

Vitamine12 nutrienti

Vitamina CPatata più alto

Patata

22.1 mg25% VG

Spinaci

8.4 mg9% VG

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

Vitamina ASpinaci più alto

Patata

0 µg

Spinaci

141 µg16% VG

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

Vitamina DSimile

Patata

0 µg

Spinaci

0 µg

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

Vitamina ESpinaci più alto

Patata

0.09 mg1% VG

Spinaci

0.61 mg4% VG

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

Vitamina KSpinaci più alto

Patata

3.5 µg3% VG

Spinaci

145 µg121% VG

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

Acido FolicoSpinaci più alto

Patata

48 µg12% VG

Spinaci

58 µg15% VG

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

Vitamina B1 (Tiamina)Patata più alto

Patata

0.18 mg15% VG

Spinaci

0.02 mg2% VG

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

Vitamina B2 (Riboflavina)Simile

Patata

0.08 mg6% VG

Spinaci

0.06 mg4% VG

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

Vitamina B3 (Niacina)Patata più alto

Patata

2.4 mg15% VG

Spinaci

0.22 mg1% VG

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

Vitamina B5Patata più alto

Patata

1.0 mg20% VG

Spinaci

0.02 mg

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

Vitamina B6Patata più alto

Patata

0.52 mg30% VG

Spinaci

0.06 mg3% VG

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

Vitamina B12Simile

Patata

0 µg

Spinaci

0 µg

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

Minerali7 nutrienti

SodioSpinaci più alto

Patata

17.3 mg1% VG

Spinaci

23.7 mg1% VG

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

PotassioPatata più alto

Patata

926 mg20% VG

Spinaci

167 mg4% VG

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

CalcioSpinaci più alto

Patata

26.0 mg2% VG

Spinaci

29.7 mg2% VG

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

FerroPatata più alto

Patata

1.9 mg10% VG

Spinaci

0.81 mg5% VG

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

MagnesioPatata più alto

Patata

48.4 mg12% VG

Spinaci

23.7 mg6% VG

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

FosforoPatata più alto

Patata

121 mg10% VG

Spinaci

14.7 mg1% VG

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

ZincoPatata più alto

Patata

0.62 mg6% VG

Spinaci

0.16 mg1% VG

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

Lipidi1 nutrienti

Grassi SaturiSimile

Patata

0.05 g

Spinaci

0.02 g

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

Nutriente

PatataAmount per 100 kcal (108 g)

SpinaciAmount per 100 kcal (435 g)

Macronutrienti6 nutrienti

Calorie (Energia)Simile

Patata

100 kcal5% VG

Spinaci

100 kcal5% VG

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

ProteineSpinaci più alto

Patata

2.7 g5% VG

Spinaci

12.4 g25% VG

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

CarboidratiPatata più alto

Patata

22.8 g8% VG

Spinaci

15.8 g6% VG

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

Fibra AlimentareSpinaci più alto

Patata

2.4 g8% VG

Spinaci

9.6 g34% VG

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

Grassi TotaliSpinaci più alto

Patata

0.14 g

Spinaci

1.7 g2% VG

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

ZuccheriSpinaci più alto

Patata

1.2 g2% VG

Spinaci

1.8 g4% VG

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

Vitamine12 nutrienti

Vitamina CSpinaci più alto

Patata

13.8 mg15% VG

Spinaci

122 mg136% VG

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

Vitamina ASpinaci più alto

Patata

0 µg

Spinaci

2,040 µg227% VG

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

Vitamina DSimile

Patata

0 µg

Spinaci

0 µg

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

Vitamina ESpinaci più alto

Patata

0.05 mg

Spinaci

8.8 mg59% VG

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

Vitamina KSpinaci più alto

Patata

2.2 µg2% VG

Spinaci

2,101 µg1751% VG

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

Acido FolicoSpinaci più alto

Patata

30 µg8% VG

Spinaci

844 µg211% VG

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

Vitamina B1 (Tiamina)Spinaci più alto

Patata

0.11 mg10% VG

Spinaci

0.34 mg28% VG

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

Vitamina B2 (Riboflavina)Spinaci più alto

Patata

0.05 mg4% VG

Spinaci

0.82 mg63% VG

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

Vitamina B3 (Niacina)Spinaci più alto

Patata

1.5 mg10% VG

Spinaci

3.1 mg20% VG

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

Vitamina B5Patata più alto

Patata

0.63 mg13% VG

Spinaci

0.28 mg6% VG

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

Vitamina B6Spinaci più alto

Patata

0.32 mg19% VG

Spinaci

0.85 mg50% VG

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

Vitamina B12Simile

Patata

0 µg

Spinaci

0 µg

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

Minerali7 nutrienti

SodioSpinaci più alto

Patata

10.8 mg

Spinaci

344 mg15% VG

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

PotassioSpinaci più alto

Patata

578 mg12% VG

Spinaci

2,427 mg52% VG

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

CalcioSpinaci più alto

Patata

16.2 mg1% VG

Spinaci

431 mg33% VG

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

FerroSpinaci più alto

Patata

1.2 mg6% VG

Spinaci

11.8 mg65% VG

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

MagnesioSpinaci più alto

Patata

30.2 mg7% VG

Spinaci

344 mg82% VG

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

FosforoSpinaci più alto

Patata

75.6 mg6% VG

Spinaci

213 mg17% VG

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

ZincoSpinaci più alto

Patata

0.39 mg4% VG

Spinaci

2.3 mg21% VG

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

Lipidi1 nutrienti

Grassi SaturiSpinaci più alto

Patata

0.03 g

Spinaci

0.27 g1% VG

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

Nutriente

PatataNormalized to 300 kcal (323 g)

SpinaciNormalized to 300 kcal (1304 g)

Macronutrienti6 nutrienti

Calorie (Energia)Simile

Patata

300 kcal15% VG

Spinaci

300 kcal15% VG

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

ProteineSpinaci più alto

Patata

8.1 g16% VG

Spinaci

37.3 g75% VG

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

CarboidratiPatata più alto

Patata

68.3 g25% VG

Spinaci

47.3 g17% VG

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

Fibra AlimentareSpinaci più alto

Patata

7.1 g25% VG

Spinaci

28.7 g102% VG

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

Grassi TotaliSpinaci più alto

Patata

0.42 g1% VG

Spinaci

5.1 g7% VG

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

ZuccheriSpinaci più alto

Patata

3.7 g7% VG

Spinaci

5.5 g11% VG

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

Vitamine12 nutrienti

Vitamina CSpinaci più alto

Patata

41.3 mg46% VG

Spinaci

366 mg407% VG

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

Vitamina ASpinaci più alto

Patata

0 µg

Spinaci

6,116 µg680% VG

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

Vitamina DSimile

Patata

0 µg

Spinaci

0 µg

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

Vitamina ESpinaci più alto

Patata

0.16 mg1% VG

Spinaci

26.5 mg176% VG

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

Vitamina KSpinaci più alto

Patata

6.5 µg5% VG

Spinaci

6,297 µg5248% VG

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

Acido FolicoSpinaci più alto

Patata

90 µg23% VG

Spinaci

2,530 µg632% VG

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

Vitamina B1 (Tiamina)Spinaci più alto

Patata

0.34 mg29% VG

Spinaci

1.0 mg85% VG

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

Vitamina B2 (Riboflavina)Spinaci più alto

Patata

0.16 mg12% VG

Spinaci

2.5 mg190% VG

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

Vitamina B3 (Niacina)Spinaci più alto

Patata

4.6 mg28% VG

Spinaci

9.4 mg59% VG

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

Vitamina B5Patata più alto

Patata

1.9 mg38% VG

Spinaci

0.85 mg17% VG

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

Vitamina B6Spinaci più alto

Patata

0.96 mg57% VG

Spinaci

2.5 mg150% VG

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

Vitamina B12Simile

Patata

0 µg

Spinaci

0 µg

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

Minerali7 nutrienti

SodioSpinaci più alto

Patata

32.3 mg1% VG

Spinaci

1,030 mg45% VG

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

PotassioSpinaci più alto

Patata

1,728 mg37% VG

Spinaci

7,276 mg155% VG

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

CalcioSpinaci più alto

Patata

48.5 mg4% VG

Spinaci

1,291 mg99% VG

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

FerroSpinaci più alto

Patata

3.5 mg19% VG

Spinaci

35.3 mg196% VG

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

MagnesioSpinaci più alto

Patata

90.4 mg22% VG

Spinaci

1,030 mg245% VG

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

FosforoSpinaci più alto

Patata

226 mg18% VG

Spinaci

639 mg51% VG

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

ZincoSpinaci più alto

Patata

1.2 mg11% VG

Spinaci

6.9 mg63% VG

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

Lipidi1 nutrienti

Grassi SaturiSpinaci più alto

Patata

0.10 g

Spinaci

0.82 g4% VG

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

Patata vs Spinaci

Patata

Spinaci

Nutritional Takeaways

Riepilogo del Confronto