ほうれん草 vs 白米
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 130 kcal, 107 kcal less).
Spinach (Raw) provides 2.9 g vs 2.7 g in White Rice (Cooked) (+0.17 g, +6%).
Spinach (Raw) provides 2.2 g vs 0.40 g in White Rice (Cooked) (+1.8 g, +450%).
Spinach (Raw) provides 28.1 mg vs 0 mg in White Rice (Cooked) (+28.1 mg).
三大栄養素6 項目
White Rice (Cooked) provides 130 kcal vs 23 kcal in Spinach (Raw) (+107 kcal, +465%).
Spinach (Raw) provides 2.9 g vs 2.7 g in White Rice (Cooked) (+0.17 g, +6%).
White Rice (Cooked) provides 28.2 g vs 3.6 g in Spinach (Raw) (+24.5 g, +676%).
Spinach (Raw) provides 2.2 g vs 0.40 g in White Rice (Cooked) (+1.8 g, +450%).
Spinach (Raw) provides 0.39 g vs 0.28 g in White Rice (Cooked) (+0.11 g, +39%).
Spinach (Raw) provides 0.42 g vs 0.05 g in White Rice (Cooked) (+0.37 g, +740%).
ビタミン12 項目
Spinach (Raw) has higher vitamin c (28.1 mg vs 0 mg).
Spinach (Raw) has higher vitamin a (rae) (469 µg vs 0 µg).
Both Spinach (Raw) and White Rice (Cooked) provide similar amounts of vitamin d (0 µg).
Spinach (Raw) provides 2.0 mg vs 0.04 mg in White Rice (Cooked) (+2.0 mg, +4975%).
Spinach (Raw) provides 483 µg vs 0.1 µg in White Rice (Cooked) (+483 µg, +482800%).
Spinach (Raw) provides 194 µg vs 58 µg in White Rice (Cooked) (+136 µg, +234%).
White Rice (Cooked) provides slightly more thiamin (vitamin b1) (0.16 mg vs 0.08 mg).
Spinach (Raw) provides slightly more riboflavin (vitamin b2) (0.19 mg vs 0.01 mg).
White Rice (Cooked) provides 1.5 mg vs 0.72 mg in Spinach (Raw) (+0.75 mg, +104%).
White Rice (Cooked) provides 0.40 mg vs 0.07 mg in Spinach (Raw) (+0.33 mg, +508%).
Spinach (Raw) provides slightly more vitamin b6 (0.20 mg vs 0.09 mg).
Both Spinach (Raw) and White Rice (Cooked) provide similar amounts of vitamin b12 (0 µg).
ミネラル7 項目
Spinach (Raw) provides 79.0 mg vs 1.0 mg in White Rice (Cooked) (+78.0 mg, +7800%).
Spinach (Raw) provides 558 mg vs 35.0 mg in White Rice (Cooked) (+523 mg, +1494%).
Spinach (Raw) provides 99.0 mg vs 10.0 mg in White Rice (Cooked) (+89.0 mg, +890%).
Spinach (Raw) provides 2.7 mg vs 1.2 mg in White Rice (Cooked) (+1.5 mg, +126%).
Spinach (Raw) provides 79.0 mg vs 12.0 mg in White Rice (Cooked) (+67.0 mg, +558%).
Spinach (Raw) provides 49.0 mg vs 43.0 mg in White Rice (Cooked) (+6.0 mg, +14%).
Both Spinach (Raw) and White Rice (Cooked) provide similar amounts of zinc (0.53 mg).
脂質1 項目
Both Spinach (Raw) and White Rice (Cooked) provide similar amounts of saturated fat (0.06 g).