じゃがいも vs ほうれん草
任意の2つの食品を選択し、マクロ栄養素、ビタミン、ミネラルを並べて比較：100gあたり、1食あたり、またはカロリー正規化。
Nutritional Takeaways
Based on standard 100g edible portion comparison
Spinach (Raw) has fewer calories (energy) (23 kcal vs 93 kcal, 70 kcal less).
Spinach (Raw) provides 2.9 g vs 2.5 g in Potato (Flesh & Skin, Baked) (+0.36 g, +14%).
Both provide similar dietary fiber (2.2 g vs 2.2 g).
Spinach (Raw) provides 28.1 mg vs 12.8 mg in Potato (Flesh & Skin, Baked) (+15.3 mg, +120%).
三大栄養素6 項目
Potato (Flesh & Skin, Baked) provides 93 kcal vs 23 kcal in Spinach (Raw) (+70 kcal, +304%).
Spinach (Raw) provides 2.9 g vs 2.5 g in Potato (Flesh & Skin, Baked) (+0.36 g, +14%).
Potato (Flesh & Skin, Baked) provides 21.2 g vs 3.6 g in Spinach (Raw) (+17.5 g, +483%).
Both Potato (Flesh & Skin, Baked) and Spinach (Raw) provide similar amounts of dietary fiber (2.2 g).
Spinach (Raw) provides 0.39 g vs 0.13 g in Potato (Flesh & Skin, Baked) (+0.26 g, +200%).
Potato (Flesh & Skin, Baked) provides 1.2 g vs 0.42 g in Spinach (Raw) (+0.73 g, +174%).
ビタミン12 項目
Spinach (Raw) provides 28.1 mg vs 12.8 mg in Potato (Flesh & Skin, Baked) (+15.3 mg, +120%).
Spinach (Raw) has higher vitamin a (rae) (469 µg vs 0 µg).
Both Potato (Flesh & Skin, Baked) and Spinach (Raw) provide similar amounts of vitamin d (0 µg).
Spinach (Raw) provides 2.0 mg vs 0.05 mg in Potato (Flesh & Skin, Baked) (+2.0 mg, +3960%).
Spinach (Raw) provides 483 µg vs 2.0 µg in Potato (Flesh & Skin, Baked) (+481 µg, +24045%).
Spinach (Raw) provides 194 µg vs 28 µg in Potato (Flesh & Skin, Baked) (+166 µg, +593%).
Both Potato (Flesh & Skin, Baked) and Spinach (Raw) provide similar amounts of thiamin (vitamin b1) (0.11 mg).
Spinach (Raw) provides slightly more riboflavin (vitamin b2) (0.19 mg vs 0.05 mg).
Potato (Flesh & Skin, Baked) provides 1.4 mg vs 0.72 mg in Spinach (Raw) (+0.69 mg, +95%).
Potato (Flesh & Skin, Baked) provides 0.58 mg vs 0.07 mg in Spinach (Raw) (+0.52 mg, +798%).
Potato (Flesh & Skin, Baked) provides 0.30 mg vs 0.20 mg in Spinach (Raw) (+0.10 mg, +53%).
Both Potato (Flesh & Skin, Baked) and Spinach (Raw) provide similar amounts of vitamin b12 (0 µg).
ミネラル7 項目
Spinach (Raw) provides 79.0 mg vs 10.0 mg in Potato (Flesh & Skin, Baked) (+69.0 mg, +690%).
Spinach (Raw) provides 558 mg vs 535 mg in Potato (Flesh & Skin, Baked) (+23.0 mg, +4%).
Spinach (Raw) provides 99.0 mg vs 15.0 mg in Potato (Flesh & Skin, Baked) (+84.0 mg, +560%).
Spinach (Raw) provides 2.7 mg vs 1.1 mg in Potato (Flesh & Skin, Baked) (+1.6 mg, +151%).
Spinach (Raw) provides 79.0 mg vs 28.0 mg in Potato (Flesh & Skin, Baked) (+51.0 mg, +182%).
Potato (Flesh & Skin, Baked) provides 70.0 mg vs 49.0 mg in Spinach (Raw) (+21.0 mg, +43%).
Spinach (Raw) provides 0.53 mg vs 0.36 mg in Potato (Flesh & Skin, Baked) (+0.17 mg, +47%).
脂質1 項目
Both Potato (Flesh & Skin, Baked) and Spinach (Raw) provide similar amounts of saturated fat (0.03 g).