Compare Nutrição Lado a Lado

Arroz Integral vs Espinafre

Selecione dois alimentos e compare macronutrientes, vitaminas e minerais lado a lado: por 100g, por porção ou normalizado por calorias.

Comparações Populares

Alimento A

Alimento B

Nutty cooked whole grain brown rice in minimalist stoneware dish

Cereais e Grãos

Arroz Integral

123Calorias

2.7Proteína

1.6Fibras

0.0Vitamina C

Ver Detalhes

Crisp fresh dark green spinach leaves arranged on clean studio surface

Vegetais

Espinafre

23Calorias

2.9Proteína

2.2Fibras

28.1Vitamina C

Ver Detalhes

Highlights

Nutritional Takeaways

Based on standard 100g edible portion comparison

Menos Calorias

-81%

Espinafre

Spinach (Raw) has fewer calories (energy) (23 kcal vs 123 kcal, 100 kcal less).

Mais Proteína

+4%

Concentração Semelhante

Both provide similar protein (2.9 g vs 2.7 g).

Mais Fibras

+38%

Espinafre

Spinach (Raw) provides 2.2 g vs 1.6 g in Brown Rice (Cooked) (+0.60 g, +38%).

Mais Vitamina C

Espinafre

Spinach (Raw) provides 28.1 mg vs 0 mg in Brown Rice (Cooked) (+28.1 mg).

Comparing per 100 g standard edible portion.

Nutriente

Arroz Integral100 g edible portion

Espinafre100 g edible portion

Macronutrientes6 nutrientes

Calorias (Energia)Arroz Integral mais alto

Arroz Integral

123 kcal6% VD

Espinafre

23 kcal1% VD

Brown Rice (Cooked) provides 123 kcal vs 23 kcal in Spinach (Raw) (+100 kcal, +435%).

ProteínaEspinafre mais alto

Arroz Integral

2.7 g5% VD

Espinafre

2.9 g6% VD

Spinach (Raw) provides 2.9 g vs 2.7 g in Brown Rice (Cooked) (+0.12 g, +4%).

CarboidratosArroz Integral mais alto

Arroz Integral

25.6 g9% VD

Espinafre

3.6 g1% VD

Brown Rice (Cooked) provides 25.6 g vs 3.6 g in Spinach (Raw) (+22.0 g, +605%).

Fibra AlimentarEspinafre mais alto

Arroz Integral

1.6 g6% VD

Espinafre

2.2 g8% VD

Spinach (Raw) provides 2.2 g vs 1.6 g in Brown Rice (Cooked) (+0.60 g, +38%).

Gordura TotalArroz Integral mais alto

Arroz Integral

0.97 g1% VD

Espinafre

0.39 g1% VD

Brown Rice (Cooked) provides 0.97 g vs 0.39 g in Spinach (Raw) (+0.58 g, +149%).

AçúcaresEspinafre mais alto

Arroz Integral

0.24 g

Espinafre

0.42 g1% VD

Spinach (Raw) provides 0.42 g vs 0.24 g in Brown Rice (Cooked) (+0.18 g, +75%).

Vitaminas12 nutrientes

Vitamina CEspinafre mais alto

Arroz Integral

0 mg

Espinafre

28.1 mg31% VD

Spinach (Raw) has higher vitamin c (28.1 mg vs 0 mg).

Vitamina AEspinafre mais alto

Arroz Integral

0 µg

Espinafre

469 µg52% VD

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

Vitamina DSemelhante

Arroz Integral

0 µg

Espinafre

0 µg

Both Brown Rice (Cooked) and Spinach (Raw) provide similar amounts of vitamin d (0 µg).

Vitamina EEspinafre mais alto

Arroz Integral

0.07 mg

Espinafre

2.0 mg14% VD

Spinach (Raw) provides 2.0 mg vs 0.07 mg in Brown Rice (Cooked) (+2.0 mg, +2800%).

Vitamina KEspinafre mais alto

Arroz Integral

0.6 µg1% VD

Espinafre

483 µg402% VD

Spinach (Raw) provides 483 µg vs 0.6 µg in Brown Rice (Cooked) (+482 µg, +80383%).

Ácido FólicoEspinafre mais alto

Arroz Integral

9.0 µg2% VD

Espinafre

194 µg49% VD

Spinach (Raw) provides 194 µg vs 9.0 µg in Brown Rice (Cooked) (+185 µg, +2056%).

Vitamina B1 (Tiamina)Arroz Integral mais alto

Arroz Integral

0.18 mg15% VD

Espinafre

0.08 mg7% VD

Brown Rice (Cooked) provides slightly more thiamin (vitamin b1) (0.18 mg vs 0.08 mg).

Vitamina B2 (Riboflavina)Espinafre mais alto

Arroz Integral

0.07 mg5% VD

Espinafre

0.19 mg15% VD

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

Vitamina B3 (Niacina)Arroz Integral mais alto

Arroz Integral

2.6 mg16% VD

Espinafre

0.72 mg5% VD

Brown Rice (Cooked) provides 2.6 mg vs 0.72 mg in Spinach (Raw) (+1.8 mg, +254%).

Vitamina B5Arroz Integral mais alto

Arroz Integral

0.73 mg14% VD

Espinafre

0.07 mg1% VD

Brown Rice (Cooked) provides 0.73 mg vs 0.07 mg in Spinach (Raw) (+0.66 mg, +1015%).

Vitamina B6Semelhante

Arroz Integral

0.15 mg9% VD

Espinafre

0.20 mg11% VD

Both Brown Rice (Cooked) and Spinach (Raw) provide similar amounts of vitamin b6 (0.15 mg).

Vitamina B12Semelhante

Arroz Integral

0 µg

Espinafre

0 µg

Both Brown Rice (Cooked) and Spinach (Raw) provide similar amounts of vitamin b12 (0 µg).

Minerais7 nutrientes

SódioEspinafre mais alto

Arroz Integral

4.0 mg

Espinafre

79.0 mg3% VD

Spinach (Raw) provides 79.0 mg vs 4.0 mg in Brown Rice (Cooked) (+75.0 mg, +1875%).

PotássioEspinafre mais alto

Arroz Integral

86.0 mg2% VD

Espinafre

558 mg12% VD

Spinach (Raw) provides 558 mg vs 86.0 mg in Brown Rice (Cooked) (+472 mg, +549%).

CálcioEspinafre mais alto

Arroz Integral

10.0 mg1% VD

Espinafre

99.0 mg8% VD

Spinach (Raw) provides 99.0 mg vs 10.0 mg in Brown Rice (Cooked) (+89.0 mg, +890%).

FerroEspinafre mais alto

Arroz Integral

0.56 mg3% VD

Espinafre

2.7 mg15% VD

Spinach (Raw) provides 2.7 mg vs 0.56 mg in Brown Rice (Cooked) (+2.2 mg, +384%).

MagnésioEspinafre mais alto

Arroz Integral

44.0 mg10% VD

Espinafre

79.0 mg19% VD

Spinach (Raw) provides 79.0 mg vs 44.0 mg in Brown Rice (Cooked) (+35.0 mg, +80%).

FósforoArroz Integral mais alto

Arroz Integral

103 mg8% VD

Espinafre

49.0 mg4% VD

Brown Rice (Cooked) provides 103 mg vs 49.0 mg in Spinach (Raw) (+54.0 mg, +110%).

ZincoArroz Integral mais alto

Arroz Integral

0.71 mg6% VD

Espinafre

0.53 mg5% VD

Brown Rice (Cooked) provides 0.71 mg vs 0.53 mg in Spinach (Raw) (+0.18 mg, +34%).

Lipídios1 nutrientes

Gordura SaturadaArroz Integral mais alto

Arroz Integral

0.24 g1% VD

Espinafre

0.06 g

Brown Rice (Cooked) provides 0.24 g vs 0.06 g in Spinach (Raw) (+0.18 g, +281%).

Nutriente

Arroz Integral195 g (1 cup cooked (195 g))

Espinafre30 g (1 cup raw leaves (30 g))

Macronutrientes6 nutrientes

Calorias (Energia)Arroz Integral mais alto

Arroz Integral

240 kcal12% VD

Espinafre

7 kcal

Brown Rice (Cooked) provides 240 kcal vs 7 kcal in Spinach (Raw) (+233 kcal, +3376%).

ProteínaArroz Integral mais alto

Arroz Integral

5.3 g11% VD

Espinafre

0.86 g2% VD

Brown Rice (Cooked) provides 5.3 g vs 0.86 g in Spinach (Raw) (+4.5 g, +523%).

CarboidratosArroz Integral mais alto

Arroz Integral

49.9 g18% VD

Espinafre

1.1 g

Brown Rice (Cooked) provides 49.9 g vs 1.1 g in Spinach (Raw) (+48.8 g, +4480%).

Fibra AlimentarArroz Integral mais alto

Arroz Integral

3.1 g11% VD

Espinafre

0.66 g2% VD

Brown Rice (Cooked) provides 3.1 g vs 0.66 g in Spinach (Raw) (+2.5 g, +373%).

Gordura TotalArroz Integral mais alto

Arroz Integral

1.9 g2% VD

Espinafre

0.12 g

Brown Rice (Cooked) provides 1.9 g vs 0.12 g in Spinach (Raw) (+1.8 g, +1517%).

AçúcaresArroz Integral mais alto

Arroz Integral

0.47 g1% VD

Espinafre

0.13 g

Brown Rice (Cooked) provides 0.47 g vs 0.13 g in Spinach (Raw) (+0.34 g, +271%).

Vitaminas12 nutrientes

Vitamina CEspinafre mais alto

Arroz Integral

0 mg

Espinafre

8.4 mg9% VD

Spinach (Raw) has higher vitamin c (8.4 mg vs 0 mg).

Vitamina AEspinafre mais alto

Arroz Integral

0 µg

Espinafre

141 µg16% VD

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

Vitamina DSemelhante

Arroz Integral

0 µg

Espinafre

0 µg

Both Brown Rice (Cooked) and Spinach (Raw) provide similar amounts of vitamin d (0 µg).

Vitamina EEspinafre mais alto

Arroz Integral

0.14 mg1% VD

Espinafre

0.61 mg4% VD

Spinach (Raw) provides 0.61 mg vs 0.14 mg in Brown Rice (Cooked) (+0.47 mg, +346%).

Vitamina KEspinafre mais alto

Arroz Integral

1.2 µg1% VD

Espinafre

145 µg121% VD

Spinach (Raw) provides 145 µg vs 1.2 µg in Brown Rice (Cooked) (+144 µg, +12282%).

Ácido FólicoEspinafre mais alto

Arroz Integral

18 µg4% VD

Espinafre

58 µg15% VD

Spinach (Raw) provides 58 µg vs 18 µg in Brown Rice (Cooked) (+41 µg, +232%).

Vitamina B1 (Tiamina)Arroz Integral mais alto

Arroz Integral

0.35 mg29% VD

Espinafre

0.02 mg2% VD

Brown Rice (Cooked) provides 0.35 mg vs 0.02 mg in Spinach (Raw) (+0.33 mg, +1392%).

Vitamina B2 (Riboflavina)Arroz Integral mais alto

Arroz Integral

0.13 mg10% VD

Espinafre

0.06 mg4% VD

Brown Rice (Cooked) provides slightly more riboflavin (vitamin b2) (0.13 mg vs 0.06 mg).

Vitamina B3 (Niacina)Arroz Integral mais alto

Arroz Integral

5.0 mg31% VD

Espinafre

0.22 mg1% VD

Brown Rice (Cooked) provides 5.0 mg vs 0.22 mg in Spinach (Raw) (+4.8 mg, +2199%).

Vitamina B5Arroz Integral mais alto

Arroz Integral

1.4 mg28% VD

Espinafre

0.02 mg

Brown Rice (Cooked) provides 1.4 mg vs 0.02 mg in Spinach (Raw) (+1.4 mg, +7150%).

Vitamina B6Arroz Integral mais alto

Arroz Integral

0.29 mg17% VD

Espinafre

0.06 mg3% VD

Brown Rice (Cooked) provides 0.29 mg vs 0.06 mg in Spinach (Raw) (+0.23 mg, +397%).

Vitamina B12Semelhante

Arroz Integral

0 µg

Espinafre

0 µg

Both Brown Rice (Cooked) and Spinach (Raw) provide similar amounts of vitamin b12 (0 µg).

Minerais7 nutrientes

SódioEspinafre mais alto

Arroz Integral

7.8 mg

Espinafre

23.7 mg1% VD

Spinach (Raw) provides 23.7 mg vs 7.8 mg in Brown Rice (Cooked) (+15.9 mg, +204%).

PotássioSemelhante

Arroz Integral

168 mg4% VD

Espinafre

167 mg4% VD

Both Brown Rice (Cooked) and Spinach (Raw) provide similar amounts of potassium (168 mg).

CálcioEspinafre mais alto

Arroz Integral

19.5 mg2% VD

Espinafre

29.7 mg2% VD

Spinach (Raw) provides 29.7 mg vs 19.5 mg in Brown Rice (Cooked) (+10.2 mg, +52%).

FerroArroz Integral mais alto

Arroz Integral

1.1 mg6% VD

Espinafre

0.81 mg5% VD

Brown Rice (Cooked) provides 1.1 mg vs 0.81 mg in Spinach (Raw) (+0.28 mg, +34%).

MagnésioArroz Integral mais alto

Arroz Integral

85.8 mg20% VD

Espinafre

23.7 mg6% VD

Brown Rice (Cooked) provides 85.8 mg vs 23.7 mg in Spinach (Raw) (+62.1 mg, +262%).

FósforoArroz Integral mais alto

Arroz Integral

201 mg16% VD

Espinafre

14.7 mg1% VD

Brown Rice (Cooked) provides 201 mg vs 14.7 mg in Spinach (Raw) (+186 mg, +1266%).

ZincoArroz Integral mais alto

Arroz Integral

1.4 mg13% VD

Espinafre

0.16 mg1% VD

Brown Rice (Cooked) provides 1.4 mg vs 0.16 mg in Spinach (Raw) (+1.2 mg, +771%).

Lipídios1 nutrientes

Gordura SaturadaArroz Integral mais alto

Arroz Integral

0.47 g2% VD

Espinafre

0.02 g

Brown Rice (Cooked) provides 0.47 g vs 0.02 g in Spinach (Raw) (+0.45 g, +2376%).

Nutriente

Arroz IntegralAmount per 100 kcal (81 g)

EspinafreAmount per 100 kcal (435 g)

Macronutrientes6 nutrientes

Calorias (Energia)Semelhante

Arroz Integral

100 kcal5% VD

Espinafre

100 kcal5% VD

Both Brown Rice (Cooked) and Spinach (Raw) provide similar amounts of calories (energy) (100 kcal).

ProteínaEspinafre mais alto

Arroz Integral

2.2 g4% VD

Espinafre

12.4 g25% VD

Spinach (Raw) provides 12.4 g vs 2.2 g in Brown Rice (Cooked) (+10.2 g, +461%).

CarboidratosArroz Integral mais alto

Arroz Integral

20.7 g8% VD

Espinafre

15.8 g6% VD

Brown Rice (Cooked) provides 20.7 g vs 15.8 g in Spinach (Raw) (+4.9 g, +31%).

Fibra AlimentarEspinafre mais alto

Arroz Integral

1.3 g5% VD

Espinafre

9.6 g34% VD

Spinach (Raw) provides 9.6 g vs 1.3 g in Brown Rice (Cooked) (+8.3 g, +638%).

Gordura TotalEspinafre mais alto

Arroz Integral

0.79 g1% VD

Espinafre

1.7 g2% VD

Spinach (Raw) provides 1.7 g vs 0.79 g in Brown Rice (Cooked) (+0.91 g, +116%).

AçúcaresEspinafre mais alto

Arroz Integral

0.19 g

Espinafre

1.8 g4% VD

Spinach (Raw) provides 1.8 g vs 0.19 g in Brown Rice (Cooked) (+1.6 g, +840%).

Vitaminas12 nutrientes

Vitamina CEspinafre mais alto

Arroz Integral

0 mg

Espinafre

122 mg136% VD

Spinach (Raw) has higher vitamin c (122 mg vs 0 mg).

Vitamina AEspinafre mais alto

Arroz Integral

0 µg

Espinafre

2,040 µg227% VD

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

Vitamina DSemelhante

Arroz Integral

0 µg

Espinafre

0 µg

Both Brown Rice (Cooked) and Spinach (Raw) provide similar amounts of vitamin d (0 µg).

Vitamina EEspinafre mais alto

Arroz Integral

0.06 mg

Espinafre

8.8 mg59% VD

Spinach (Raw) provides 8.8 mg vs 0.06 mg in Brown Rice (Cooked) (+8.8 mg, +15474%).

Vitamina KEspinafre mais alto

Arroz Integral

0.5 µg

Espinafre

2,101 µg1751% VD

Spinach (Raw) provides 2,101 µg vs 0.5 µg in Brown Rice (Cooked) (+2,100 µg, +432125%).

Ácido FólicoEspinafre mais alto

Arroz Integral

7.3 µg2% VD

Espinafre

844 µg211% VD

Spinach (Raw) provides 844 µg vs 7.3 µg in Brown Rice (Cooked) (+837 µg, +11476%).

Vitamina B1 (Tiamina)Espinafre mais alto

Arroz Integral

0.14 mg12% VD

Espinafre

0.34 mg28% VD

Spinach (Raw) provides 0.34 mg vs 0.14 mg in Brown Rice (Cooked) (+0.19 mg, +134%).

Vitamina B2 (Riboflavina)Espinafre mais alto

Arroz Integral

0.06 mg4% VD

Espinafre

0.82 mg63% VD

Spinach (Raw) provides 0.82 mg vs 0.06 mg in Brown Rice (Cooked) (+0.77 mg, +1393%).

Vitamina B3 (Niacina)Espinafre mais alto

Arroz Integral

2.1 mg13% VD

Espinafre

3.1 mg20% VD

Spinach (Raw) provides 3.1 mg vs 2.1 mg in Brown Rice (Cooked) (+1.1 mg, +52%).

Vitamina B5Arroz Integral mais alto

Arroz Integral

0.59 mg12% VD

Espinafre

0.28 mg6% VD

Brown Rice (Cooked) provides 0.59 mg vs 0.28 mg in Spinach (Raw) (+0.30 mg, +108%).

Vitamina B6Espinafre mais alto

Arroz Integral

0.12 mg7% VD

Espinafre

0.85 mg50% VD

Spinach (Raw) provides 0.85 mg vs 0.12 mg in Brown Rice (Cooked) (+0.73 mg, +603%).

Vitamina B12Semelhante

Arroz Integral

0 µg

Espinafre

0 µg

Both Brown Rice (Cooked) and Spinach (Raw) provide similar amounts of vitamin b12 (0 µg).

Minerais7 nutrientes

SódioEspinafre mais alto

Arroz Integral

3.2 mg

Espinafre

344 mg15% VD

Spinach (Raw) provides 344 mg vs 3.2 mg in Brown Rice (Cooked) (+340 mg, +10506%).

PotássioEspinafre mais alto

Arroz Integral

69.7 mg1% VD

Espinafre

2,427 mg52% VD

Spinach (Raw) provides 2,427 mg vs 69.7 mg in Brown Rice (Cooked) (+2,358 mg, +3384%).

CálcioEspinafre mais alto

Arroz Integral

8.1 mg1% VD

Espinafre

431 mg33% VD

Spinach (Raw) provides 431 mg vs 8.1 mg in Brown Rice (Cooked) (+423 mg, +5217%).

FerroEspinafre mais alto

Arroz Integral

0.45 mg3% VD

Espinafre

11.8 mg65% VD

Spinach (Raw) provides 11.8 mg vs 0.45 mg in Brown Rice (Cooked) (+11.3 mg, +2499%).

MagnésioEspinafre mais alto

Arroz Integral

35.6 mg8% VD

Espinafre

344 mg82% VD

Spinach (Raw) provides 344 mg vs 35.6 mg in Brown Rice (Cooked) (+308 mg, +864%).

FósforoEspinafre mais alto

Arroz Integral

83.4 mg7% VD

Espinafre

213 mg17% VD

Spinach (Raw) provides 213 mg vs 83.4 mg in Brown Rice (Cooked) (+130 mg, +155%).

ZincoEspinafre mais alto

Arroz Integral

0.58 mg5% VD

Espinafre

2.3 mg21% VD

Spinach (Raw) provides 2.3 mg vs 0.58 mg in Brown Rice (Cooked) (+1.7 mg, +301%).

Lipídios1 nutrientes

Gordura SaturadaEspinafre mais alto

Arroz Integral

0.19 g1% VD

Espinafre

0.27 g1% VD

Spinach (Raw) provides 0.27 g vs 0.19 g in Brown Rice (Cooked) (+0.08 g, +41%).

Nutriente

Arroz IntegralNormalized to 300 kcal (244 g)

EspinafreNormalized to 300 kcal (1304 g)

Macronutrientes6 nutrientes

Calorias (Energia)Semelhante

Arroz Integral

300 kcal15% VD

Espinafre

300 kcal15% VD

Both Brown Rice (Cooked) and Spinach (Raw) provide similar amounts of calories (energy) (300 kcal).

ProteínaEspinafre mais alto

Arroz Integral

6.7 g13% VD

Espinafre

37.3 g75% VD

Spinach (Raw) provides 37.3 g vs 6.7 g in Brown Rice (Cooked) (+30.6 g, +458%).

CarboidratosArroz Integral mais alto

Arroz Integral

62.4 g23% VD

Espinafre

47.3 g17% VD

Brown Rice (Cooked) provides 62.4 g vs 47.3 g in Spinach (Raw) (+15.1 g, +32%).

Fibra AlimentarEspinafre mais alto

Arroz Integral

3.9 g14% VD

Espinafre

28.7 g102% VD

Spinach (Raw) provides 28.7 g vs 3.9 g in Brown Rice (Cooked) (+24.8 g, +635%).

Gordura TotalEspinafre mais alto

Arroz Integral

2.4 g3% VD

Espinafre

5.1 g7% VD

Spinach (Raw) provides 5.1 g vs 2.4 g in Brown Rice (Cooked) (+2.7 g, +115%).

AçúcaresEspinafre mais alto

Arroz Integral

0.59 g1% VD

Espinafre

5.5 g11% VD

Spinach (Raw) provides 5.5 g vs 0.59 g in Brown Rice (Cooked) (+4.9 g, +835%).

Vitaminas12 nutrientes

Vitamina CEspinafre mais alto

Arroz Integral

0 mg

Espinafre

366 mg407% VD

Spinach (Raw) has higher vitamin c (366 mg vs 0 mg).

Vitamina AEspinafre mais alto

Arroz Integral

0 µg

Espinafre

6,116 µg680% VD

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

Vitamina DSemelhante

Arroz Integral

0 µg

Espinafre

0 µg

Both Brown Rice (Cooked) and Spinach (Raw) provide similar amounts of vitamin d (0 µg).

Vitamina EEspinafre mais alto

Arroz Integral

0.17 mg1% VD

Espinafre

26.5 mg176% VD

Spinach (Raw) provides 26.5 mg vs 0.17 mg in Brown Rice (Cooked) (+26.3 mg, +15398%).

Vitamina KEspinafre mais alto

Arroz Integral

1.5 µg1% VD

Espinafre

6,297 µg5248% VD

Spinach (Raw) provides 6,297 µg vs 1.5 µg in Brown Rice (Cooked) (+6,296 µg, +430024%).

Ácido FólicoEspinafre mais alto

Arroz Integral

22 µg5% VD

Espinafre

2,530 µg632% VD

Spinach (Raw) provides 2,530 µg vs 22 µg in Brown Rice (Cooked) (+2,508 µg, +11420%).

Vitamina B1 (Tiamina)Espinafre mais alto

Arroz Integral

0.44 mg36% VD

Espinafre

1.0 mg85% VD

Spinach (Raw) provides 1.0 mg vs 0.44 mg in Brown Rice (Cooked) (+0.58 mg, +133%).

Vitamina B2 (Riboflavina)Espinafre mais alto

Arroz Integral

0.17 mg13% VD

Espinafre

2.5 mg190% VD

Spinach (Raw) provides 2.5 mg vs 0.17 mg in Brown Rice (Cooked) (+2.3 mg, +1385%).

Vitamina B3 (Niacina)Espinafre mais alto

Arroz Integral

6.2 mg39% VD

Espinafre

9.4 mg59% VD

Spinach (Raw) provides 9.4 mg vs 6.2 mg in Brown Rice (Cooked) (+3.2 mg, +51%).

Vitamina B5Arroz Integral mais alto

Arroz Integral

1.8 mg35% VD

Espinafre

0.85 mg17% VD

Brown Rice (Cooked) provides 1.8 mg vs 0.85 mg in Spinach (Raw) (+0.92 mg, +109%).

Vitamina B6Espinafre mais alto

Arroz Integral

0.36 mg21% VD

Espinafre

2.5 mg150% VD

Spinach (Raw) provides 2.5 mg vs 0.36 mg in Brown Rice (Cooked) (+2.2 mg, +599%).

Vitamina B12Semelhante

Arroz Integral

0 µg

Espinafre

0 µg

Both Brown Rice (Cooked) and Spinach (Raw) provide similar amounts of vitamin b12 (0 µg).

Minerais7 nutrientes

SódioEspinafre mais alto

Arroz Integral

9.8 mg

Espinafre

1,030 mg45% VD

Spinach (Raw) provides 1,030 mg vs 9.8 mg in Brown Rice (Cooked) (+1,020 mg, +10455%).

PotássioEspinafre mais alto

Arroz Integral

210 mg4% VD

Espinafre

7,276 mg155% VD

Spinach (Raw) provides 7,276 mg vs 210 mg in Brown Rice (Cooked) (+7,066 mg, +3368%).

CálcioEspinafre mais alto

Arroz Integral

24.4 mg2% VD

Espinafre

1,291 mg99% VD

Spinach (Raw) provides 1,291 mg vs 24.4 mg in Brown Rice (Cooked) (+1,267 mg, +5191%).

FerroEspinafre mais alto

Arroz Integral

1.4 mg8% VD

Espinafre

35.3 mg196% VD

Spinach (Raw) provides 35.3 mg vs 1.4 mg in Brown Rice (Cooked) (+34.0 mg, +2486%).

MagnésioEspinafre mais alto

Arroz Integral

107 mg26% VD

Espinafre

1,030 mg245% VD

Spinach (Raw) provides 1,030 mg vs 107 mg in Brown Rice (Cooked) (+923 mg, +860%).

FósforoEspinafre mais alto

Arroz Integral

251 mg20% VD

Espinafre

639 mg51% VD

Spinach (Raw) provides 639 mg vs 251 mg in Brown Rice (Cooked) (+388 mg, +154%).

ZincoEspinafre mais alto

Arroz Integral

1.7 mg16% VD

Espinafre

6.9 mg63% VD

Spinach (Raw) provides 6.9 mg vs 1.7 mg in Brown Rice (Cooked) (+5.2 mg, +299%).

Lipídios1 nutrientes

Gordura SaturadaEspinafre mais alto

Arroz Integral

0.59 g3% VD

Espinafre

0.82 g4% VD

Spinach (Raw) provides 0.82 g vs 0.59 g in Brown Rice (Cooked) (+0.24 g, +40%).

Arroz Integral vs Espinafre

Arroz Integral

Espinafre

Nutritional Takeaways

Resumo da Comparação