Compare Nutrição Lado a Lado

Lentilhas 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

Clean cooked lentils in a restrained ceramic bowl showcasing hearty texture

Leguminosas

Lentilhas

116Calorias

9.0Proteína

7.9Fibras

1.5Vitamina 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

-80%

Espinafre

Spinach (Raw) has fewer calories (energy) (23 kcal vs 116 kcal, 93 kcal less).

Mais Proteína

+215%

Lentilhas

Lentils (Cooked / Boiled) provides 9.0 g vs 2.9 g in Spinach (Raw) (+6.2 g, +215%).

Mais Fibras

+259%

Lentilhas

Lentils (Cooked / Boiled) provides 7.9 g vs 2.2 g in Spinach (Raw) (+5.7 g, +259%).

Mais Vitamina C

+1773%

Espinafre

Spinach (Raw) provides 28.1 mg vs 1.5 mg in Lentils (Cooked / Boiled) (+26.6 mg, +1773%).

Comparing per 100 g standard edible portion.

Nutriente

Lentilhas100 g edible portion

Espinafre100 g edible portion

Macronutrientes6 nutrientes

Calorias (Energia)Lentilhas mais alto

Lentilhas

116 kcal6% VD

Espinafre

23 kcal1% VD

Lentils (Cooked / Boiled) provides 116 kcal vs 23 kcal in Spinach (Raw) (+93 kcal, +404%).

ProteínaLentilhas mais alto

Lentilhas

9.0 g18% VD

Espinafre

2.9 g6% VD

Lentils (Cooked / Boiled) provides 9.0 g vs 2.9 g in Spinach (Raw) (+6.2 g, +215%).

CarboidratosLentilhas mais alto

Lentilhas

20.1 g7% VD

Espinafre

3.6 g1% VD

Lentils (Cooked / Boiled) provides 20.1 g vs 3.6 g in Spinach (Raw) (+16.5 g, +455%).

Fibra AlimentarLentilhas mais alto

Lentilhas

7.9 g28% VD

Espinafre

2.2 g8% VD

Lentils (Cooked / Boiled) provides 7.9 g vs 2.2 g in Spinach (Raw) (+5.7 g, +259%).

Gordura TotalSemelhante

Lentilhas

0.38 g

Espinafre

0.39 g1% VD

Both Lentils (Cooked / Boiled) and Spinach (Raw) provide similar amounts of total fat (0.38 g).

AçúcaresLentilhas mais alto

Lentilhas

1.8 g4% VD

Espinafre

0.42 g1% VD

Lentils (Cooked / Boiled) provides 1.8 g vs 0.42 g in Spinach (Raw) (+1.4 g, +329%).

Vitaminas12 nutrientes

Vitamina CEspinafre mais alto

Lentilhas

1.5 mg2% VD

Espinafre

28.1 mg31% VD

Spinach (Raw) provides 28.1 mg vs 1.5 mg in Lentils (Cooked / Boiled) (+26.6 mg, +1773%).

Vitamina AEspinafre mais alto

Lentilhas

0 µg

Espinafre

469 µg52% VD

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

Vitamina DSemelhante

Lentilhas

0 µg

Espinafre

0 µg

Both Lentils (Cooked / Boiled) and Spinach (Raw) provide similar amounts of vitamin d (0 µg).

Vitamina EEspinafre mais alto

Lentilhas

0.11 mg1% VD

Espinafre

2.0 mg14% VD

Spinach (Raw) provides 2.0 mg vs 0.11 mg in Lentils (Cooked / Boiled) (+1.9 mg, +1745%).

Vitamina KEspinafre mais alto

Lentilhas

1.7 µg1% VD

Espinafre

483 µg402% VD

Spinach (Raw) provides 483 µg vs 1.7 µg in Lentils (Cooked / Boiled) (+481 µg, +28306%).

Ácido FólicoEspinafre mais alto

Lentilhas

181 µg45% VD

Espinafre

194 µg49% VD

Spinach (Raw) provides 194 µg vs 181 µg in Lentils (Cooked / Boiled) (+13 µg, +7%).

Vitamina B1 (Tiamina)Lentilhas mais alto

Lentilhas

0.17 mg14% VD

Espinafre

0.08 mg7% VD

Lentils (Cooked / Boiled) provides slightly more thiamin (vitamin b1) (0.17 mg vs 0.08 mg).

Vitamina B2 (Riboflavina)Espinafre mais alto

Lentilhas

0.07 mg6% VD

Espinafre

0.19 mg15% VD

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

Vitamina B3 (Niacina)Lentilhas mais alto

Lentilhas

1.1 mg7% VD

Espinafre

0.72 mg5% VD

Lentils (Cooked / Boiled) provides 1.1 mg vs 0.72 mg in Spinach (Raw) (+0.34 mg, +46%).

Vitamina B5Lentilhas mais alto

Lentilhas

0.64 mg13% VD

Espinafre

0.07 mg1% VD

Lentils (Cooked / Boiled) provides 0.64 mg vs 0.07 mg in Spinach (Raw) (+0.57 mg, +882%).

Vitamina B6Semelhante

Lentilhas

0.18 mg10% VD

Espinafre

0.20 mg11% VD

Both Lentils (Cooked / Boiled) and Spinach (Raw) provide similar amounts of vitamin b6 (0.18 mg).

Vitamina B12Semelhante

Lentilhas

0 µg

Espinafre

0 µg

Both Lentils (Cooked / Boiled) and Spinach (Raw) provide similar amounts of vitamin b12 (0 µg).

Minerais7 nutrientes

SódioEspinafre mais alto

Lentilhas

2.0 mg

Espinafre

79.0 mg3% VD

Spinach (Raw) provides 79.0 mg vs 2.0 mg in Lentils (Cooked / Boiled) (+77.0 mg, +3850%).

PotássioEspinafre mais alto

Lentilhas

369 mg8% VD

Espinafre

558 mg12% VD

Spinach (Raw) provides 558 mg vs 369 mg in Lentils (Cooked / Boiled) (+189 mg, +51%).

CálcioEspinafre mais alto

Lentilhas

19.0 mg1% VD

Espinafre

99.0 mg8% VD

Spinach (Raw) provides 99.0 mg vs 19.0 mg in Lentils (Cooked / Boiled) (+80.0 mg, +421%).

FerroLentilhas mais alto

Lentilhas

3.3 mg19% VD

Espinafre

2.7 mg15% VD

Lentils (Cooked / Boiled) provides 3.3 mg vs 2.7 mg in Spinach (Raw) (+0.62 mg, +23%).

MagnésioEspinafre mais alto

Lentilhas

36.0 mg9% VD

Espinafre

79.0 mg19% VD

Spinach (Raw) provides 79.0 mg vs 36.0 mg in Lentils (Cooked / Boiled) (+43.0 mg, +119%).

FósforoLentilhas mais alto

Lentilhas

180 mg14% VD

Espinafre

49.0 mg4% VD

Lentils (Cooked / Boiled) provides 180 mg vs 49.0 mg in Spinach (Raw) (+131 mg, +267%).

ZincoLentilhas mais alto

Lentilhas

1.3 mg12% VD

Espinafre

0.53 mg5% VD

Lentils (Cooked / Boiled) provides 1.3 mg vs 0.53 mg in Spinach (Raw) (+0.74 mg, +140%).

Lipídios1 nutrientes

Gordura SaturadaSemelhante

Lentilhas

0.05 g

Espinafre

0.06 g

Both Lentils (Cooked / Boiled) and Spinach (Raw) provide similar amounts of saturated fat (0.05 g).

Nutriente

Lentilhas198 g (1 cup cooked (198 g))

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

Macronutrientes6 nutrientes

Calorias (Energia)Lentilhas mais alto

Lentilhas

230 kcal11% VD

Espinafre

7 kcal

Lentils (Cooked / Boiled) provides 230 kcal vs 7 kcal in Spinach (Raw) (+223 kcal, +3229%).

ProteínaLentilhas mais alto

Lentilhas

17.9 g36% VD

Espinafre

0.86 g2% VD

Lentils (Cooked / Boiled) provides 17.9 g vs 0.86 g in Spinach (Raw) (+17.0 g, +1982%).

CarboidratosLentilhas mais alto

Lentilhas

39.9 g14% VD

Espinafre

1.1 g

Lentils (Cooked / Boiled) provides 39.9 g vs 1.1 g in Spinach (Raw) (+38.8 g, +3560%).

Fibra AlimentarLentilhas mais alto

Lentilhas

15.6 g56% VD

Espinafre

0.66 g2% VD

Lentils (Cooked / Boiled) provides 15.6 g vs 0.66 g in Spinach (Raw) (+15.0 g, +2270%).

Gordura TotalLentilhas mais alto

Lentilhas

0.75 g1% VD

Espinafre

0.12 g

Lentils (Cooked / Boiled) provides 0.75 g vs 0.12 g in Spinach (Raw) (+0.64 g, +543%).

AçúcaresLentilhas mais alto

Lentilhas

3.6 g7% VD

Espinafre

0.13 g

Lentils (Cooked / Boiled) provides 3.6 g vs 0.13 g in Spinach (Raw) (+3.4 g, +2729%).

Vitaminas12 nutrientes

Vitamina CEspinafre mais alto

Lentilhas

3.0 mg3% VD

Espinafre

8.4 mg9% VD

Spinach (Raw) provides 8.4 mg vs 3.0 mg in Lentils (Cooked / Boiled) (+5.5 mg, +184%).

Vitamina AEspinafre mais alto

Lentilhas

0 µg

Espinafre

141 µg16% VD

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

Vitamina DSemelhante

Lentilhas

0 µg

Espinafre

0 µg

Both Lentils (Cooked / Boiled) and Spinach (Raw) provide similar amounts of vitamin d (0 µg).

Vitamina EEspinafre mais alto

Lentilhas

0.22 mg1% VD

Espinafre

0.61 mg4% VD

Spinach (Raw) provides 0.61 mg vs 0.22 mg in Lentils (Cooked / Boiled) (+0.39 mg, +180%).

Vitamina KEspinafre mais alto

Lentilhas

3.4 µg3% VD

Espinafre

145 µg121% VD

Spinach (Raw) provides 145 µg vs 3.4 µg in Lentils (Cooked / Boiled) (+142 µg, +4204%).

Ácido FólicoLentilhas mais alto

Lentilhas

358 µg90% VD

Espinafre

58 µg15% VD

Lentils (Cooked / Boiled) provides 358 µg vs 58 µg in Spinach (Raw) (+300 µg, +516%).

Vitamina B1 (Tiamina)Lentilhas mais alto

Lentilhas

0.33 mg28% VD

Espinafre

0.02 mg2% VD

Lentils (Cooked / Boiled) provides 0.33 mg vs 0.02 mg in Spinach (Raw) (+0.31 mg, +1330%).

Vitamina B2 (Riboflavina)Lentilhas mais alto

Lentilhas

0.14 mg11% VD

Espinafre

0.06 mg4% VD

Lentils (Cooked / Boiled) provides slightly more riboflavin (vitamin b2) (0.14 mg vs 0.06 mg).

Vitamina B3 (Niacina)Lentilhas mais alto

Lentilhas

2.1 mg13% VD

Espinafre

0.22 mg1% VD

Lentils (Cooked / Boiled) provides 2.1 mg vs 0.22 mg in Spinach (Raw) (+1.9 mg, +866%).

Vitamina B5Lentilhas mais alto

Lentilhas

1.3 mg25% VD

Espinafre

0.02 mg

Lentils (Cooked / Boiled) provides 1.3 mg vs 0.02 mg in Spinach (Raw) (+1.2 mg, +6378%).

Vitamina B6Lentilhas mais alto

Lentilhas

0.35 mg21% VD

Espinafre

0.06 mg3% VD

Lentils (Cooked / Boiled) provides 0.35 mg vs 0.06 mg in Spinach (Raw) (+0.29 mg, +502%).

Vitamina B12Semelhante

Lentilhas

0 µg

Espinafre

0 µg

Both Lentils (Cooked / Boiled) and Spinach (Raw) provide similar amounts of vitamin b12 (0 µg).

Minerais7 nutrientes

SódioEspinafre mais alto

Lentilhas

4.0 mg

Espinafre

23.7 mg1% VD

Spinach (Raw) provides 23.7 mg vs 4.0 mg in Lentils (Cooked / Boiled) (+19.7 mg, +498%).

PotássioLentilhas mais alto

Lentilhas

731 mg16% VD

Espinafre

167 mg4% VD

Lentils (Cooked / Boiled) provides 731 mg vs 167 mg in Spinach (Raw) (+563 mg, +336%).

CálcioLentilhas mais alto

Lentilhas

37.6 mg3% VD

Espinafre

29.7 mg2% VD

Lentils (Cooked / Boiled) provides 37.6 mg vs 29.7 mg in Spinach (Raw) (+7.9 mg, +27%).

FerroLentilhas mais alto

Lentilhas

6.6 mg37% VD

Espinafre

0.81 mg5% VD

Lentils (Cooked / Boiled) provides 6.6 mg vs 0.81 mg in Spinach (Raw) (+5.8 mg, +711%).

MagnésioLentilhas mais alto

Lentilhas

71.3 mg17% VD

Espinafre

23.7 mg6% VD

Lentils (Cooked / Boiled) provides 71.3 mg vs 23.7 mg in Spinach (Raw) (+47.6 mg, +201%).

FósforoLentilhas mais alto

Lentilhas

356 mg29% VD

Espinafre

14.7 mg1% VD

Lentils (Cooked / Boiled) provides 356 mg vs 14.7 mg in Spinach (Raw) (+342 mg, +2324%).

ZincoLentilhas mais alto

Lentilhas

2.5 mg23% VD

Espinafre

0.16 mg1% VD

Lentils (Cooked / Boiled) provides 2.5 mg vs 0.16 mg in Spinach (Raw) (+2.4 mg, +1482%).

Lipídios1 nutrientes

Gordura SaturadaLentilhas mais alto

Lentilhas

0.10 g1% VD

Espinafre

0.02 g

Lentils (Cooked / Boiled) provides slightly more saturated fat (0.10 g vs 0.02 g).

Nutriente

LentilhasAmount per 100 kcal (86 g)

EspinafreAmount per 100 kcal (435 g)

Macronutrientes6 nutrientes

Calorias (Energia)Semelhante

Lentilhas

100 kcal5% VD

Espinafre

100 kcal5% VD

Both Lentils (Cooked / Boiled) and Spinach (Raw) provide similar amounts of calories (energy) (100 kcal).

ProteínaEspinafre mais alto

Lentilhas

7.8 g16% VD

Espinafre

12.4 g25% VD

Spinach (Raw) provides 12.4 g vs 7.8 g in Lentils (Cooked / Boiled) (+4.7 g, +60%).

CarboidratosLentilhas mais alto

Lentilhas

17.3 g6% VD

Espinafre

15.8 g6% VD

Lentils (Cooked / Boiled) provides 17.3 g vs 15.8 g in Spinach (Raw) (+1.5 g, +10%).

Fibra AlimentarEspinafre mais alto

Lentilhas

6.8 g24% VD

Espinafre

9.6 g34% VD

Spinach (Raw) provides 9.6 g vs 6.8 g in Lentils (Cooked / Boiled) (+2.8 g, +41%).

Gordura TotalEspinafre mais alto

Lentilhas

0.33 g

Espinafre

1.7 g2% VD

Spinach (Raw) provides 1.7 g vs 0.33 g in Lentils (Cooked / Boiled) (+1.4 g, +419%).

AçúcaresEspinafre mais alto

Lentilhas

1.5 g3% VD

Espinafre

1.8 g4% VD

Spinach (Raw) provides 1.8 g vs 1.5 g in Lentils (Cooked / Boiled) (+0.28 g, +18%).

Vitaminas12 nutrientes

Vitamina CEspinafre mais alto

Lentilhas

1.3 mg1% VD

Espinafre

122 mg136% VD

Spinach (Raw) provides 122 mg vs 1.3 mg in Lentils (Cooked / Boiled) (+121 mg, +9376%).

Vitamina AEspinafre mais alto

Lentilhas

0 µg

Espinafre

2,040 µg227% VD

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

Vitamina DSemelhante

Lentilhas

0 µg

Espinafre

0 µg

Both Lentils (Cooked / Boiled) and Spinach (Raw) provide similar amounts of vitamin d (0 µg).

Vitamina EEspinafre mais alto

Lentilhas

0.09 mg1% VD

Espinafre

8.8 mg59% VD

Spinach (Raw) provides 8.8 mg vs 0.09 mg in Lentils (Cooked / Boiled) (+8.7 mg, +9235%).

Vitamina KEspinafre mais alto

Lentilhas

1.5 µg1% VD

Espinafre

2,101 µg1751% VD

Spinach (Raw) provides 2,101 µg vs 1.5 µg in Lentils (Cooked / Boiled) (+2,099 µg, +143581%).

Ácido FólicoEspinafre mais alto

Lentilhas

156 µg39% VD

Espinafre

844 µg211% VD

Spinach (Raw) provides 844 µg vs 156 µg in Lentils (Cooked / Boiled) (+688 µg, +442%).

Vitamina B1 (Tiamina)Espinafre mais alto

Lentilhas

0.15 mg12% VD

Espinafre

0.34 mg28% VD

Spinach (Raw) provides 0.34 mg vs 0.15 mg in Lentils (Cooked / Boiled) (+0.19 mg, +133%).

Vitamina B2 (Riboflavina)Espinafre mais alto

Lentilhas

0.06 mg5% VD

Espinafre

0.82 mg63% VD

Spinach (Raw) provides 0.82 mg vs 0.06 mg in Lentils (Cooked / Boiled) (+0.76 mg, +1210%).

Vitamina B3 (Niacina)Espinafre mais alto

Lentilhas

0.91 mg6% VD

Espinafre

3.1 mg20% VD

Spinach (Raw) provides 3.1 mg vs 0.91 mg in Lentils (Cooked / Boiled) (+2.2 mg, +245%).

Vitamina B5Lentilhas mais alto

Lentilhas

0.55 mg11% VD

Espinafre

0.28 mg6% VD

Lentils (Cooked / Boiled) provides 0.55 mg vs 0.28 mg in Spinach (Raw) (+0.27 mg, +94%).

Vitamina B6Espinafre mais alto

Lentilhas

0.15 mg9% VD

Espinafre

0.85 mg50% VD

Spinach (Raw) provides 0.85 mg vs 0.15 mg in Lentils (Cooked / Boiled) (+0.70 mg, +454%).

Vitamina B12Semelhante

Lentilhas

0 µg

Espinafre

0 µg

Both Lentils (Cooked / Boiled) and Spinach (Raw) provide similar amounts of vitamin b12 (0 µg).

Minerais7 nutrientes

SódioEspinafre mais alto

Lentilhas

1.7 mg

Espinafre

344 mg15% VD

Spinach (Raw) provides 344 mg vs 1.7 mg in Lentils (Cooked / Boiled) (+342 mg, +19880%).

PotássioEspinafre mais alto

Lentilhas

317 mg7% VD

Espinafre

2,427 mg52% VD

Spinach (Raw) provides 2,427 mg vs 317 mg in Lentils (Cooked / Boiled) (+2,110 mg, +665%).

CálcioEspinafre mais alto

Lentilhas

16.3 mg1% VD

Espinafre

431 mg33% VD

Spinach (Raw) provides 431 mg vs 16.3 mg in Lentils (Cooked / Boiled) (+414 mg, +2536%).

FerroEspinafre mais alto

Lentilhas

2.9 mg16% VD

Espinafre

11.8 mg65% VD

Spinach (Raw) provides 11.8 mg vs 2.9 mg in Lentils (Cooked / Boiled) (+8.9 mg, +312%).

MagnésioEspinafre mais alto

Lentilhas

31.0 mg7% VD

Espinafre

344 mg82% VD

Spinach (Raw) provides 344 mg vs 31.0 mg in Lentils (Cooked / Boiled) (+313 mg, +1010%).

FósforoEspinafre mais alto

Lentilhas

155 mg12% VD

Espinafre

213 mg17% VD

Spinach (Raw) provides 213 mg vs 155 mg in Lentils (Cooked / Boiled) (+58.3 mg, +38%).

ZincoEspinafre mais alto

Lentilhas

1.1 mg10% VD

Espinafre

2.3 mg21% VD

Spinach (Raw) provides 2.3 mg vs 1.1 mg in Lentils (Cooked / Boiled) (+1.2 mg, +111%).

Lipídios1 nutrientes

Gordura SaturadaEspinafre mais alto

Lentilhas

0.05 g

Espinafre

0.27 g1% VD

Spinach (Raw) provides 0.27 g vs 0.05 g in Lentils (Cooked / Boiled) (+0.23 g, +501%).

Nutriente

LentilhasNormalized to 300 kcal (259 g)

EspinafreNormalized to 300 kcal (1304 g)

Macronutrientes6 nutrientes

Calorias (Energia)Semelhante

Lentilhas

300 kcal15% VD

Espinafre

300 kcal15% VD

Both Lentils (Cooked / Boiled) and Spinach (Raw) provide similar amounts of calories (energy) (300 kcal).

ProteínaEspinafre mais alto

Lentilhas

23.4 g47% VD

Espinafre

37.3 g75% VD

Spinach (Raw) provides 37.3 g vs 23.4 g in Lentils (Cooked / Boiled) (+13.9 g, +60%).

CarboidratosLentilhas mais alto

Lentilhas

52.1 g19% VD

Espinafre

47.3 g17% VD

Lentils (Cooked / Boiled) provides 52.1 g vs 47.3 g in Spinach (Raw) (+4.8 g, +10%).

Fibra AlimentarEspinafre mais alto

Lentilhas

20.5 g73% VD

Espinafre

28.7 g102% VD

Spinach (Raw) provides 28.7 g vs 20.5 g in Lentils (Cooked / Boiled) (+8.2 g, +40%).

Gordura TotalEspinafre mais alto

Lentilhas

0.98 g1% VD

Espinafre

5.1 g7% VD

Spinach (Raw) provides 5.1 g vs 0.98 g in Lentils (Cooked / Boiled) (+4.1 g, +417%).

AçúcaresEspinafre mais alto

Lentilhas

4.7 g9% VD

Espinafre

5.5 g11% VD

Spinach (Raw) provides 5.5 g vs 4.7 g in Lentils (Cooked / Boiled) (+0.81 g, +17%).

Vitaminas12 nutrientes

Vitamina CEspinafre mais alto

Lentilhas

3.9 mg4% VD

Espinafre

366 mg407% VD

Spinach (Raw) provides 366 mg vs 3.9 mg in Lentils (Cooked / Boiled) (+363 mg, +9332%).

Vitamina AEspinafre mais alto

Lentilhas

0 µg

Espinafre

6,116 µg680% VD

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

Vitamina DSemelhante

Lentilhas

0 µg

Espinafre

0 µg

Both Lentils (Cooked / Boiled) and Spinach (Raw) provide similar amounts of vitamin d (0 µg).

Vitamina EEspinafre mais alto

Lentilhas

0.28 mg2% VD

Espinafre

26.5 mg176% VD

Spinach (Raw) provides 26.5 mg vs 0.28 mg in Lentils (Cooked / Boiled) (+26.2 mg, +9191%).

Vitamina KEspinafre mais alto

Lentilhas

4.4 µg4% VD

Espinafre

6,297 µg5248% VD

Spinach (Raw) provides 6,297 µg vs 4.4 µg in Lentils (Cooked / Boiled) (+6,293 µg, +142916%).

Ácido FólicoEspinafre mais alto

Lentilhas

469 µg117% VD

Espinafre

2,530 µg632% VD

Spinach (Raw) provides 2,530 µg vs 469 µg in Lentils (Cooked / Boiled) (+2,061 µg, +440%).

Vitamina B1 (Tiamina)Espinafre mais alto

Lentilhas

0.44 mg36% VD

Espinafre

1.0 mg85% VD

Spinach (Raw) provides 1.0 mg vs 0.44 mg in Lentils (Cooked / Boiled) (+0.58 mg, +132%).

Vitamina B2 (Riboflavina)Espinafre mais alto

Lentilhas

0.19 mg15% VD

Espinafre

2.5 mg190% VD

Spinach (Raw) provides 2.5 mg vs 0.19 mg in Lentils (Cooked / Boiled) (+2.3 mg, +1204%).

Vitamina B3 (Niacina)Espinafre mais alto

Lentilhas

2.7 mg17% VD

Espinafre

9.4 mg59% VD

Spinach (Raw) provides 9.4 mg vs 2.7 mg in Lentils (Cooked / Boiled) (+6.7 mg, +244%).

Vitamina B5Lentilhas mais alto

Lentilhas

1.7 mg33% VD

Espinafre

0.85 mg17% VD

Lentils (Cooked / Boiled) provides 1.7 mg vs 0.85 mg in Spinach (Raw) (+0.80 mg, +95%).

Vitamina B6Espinafre mais alto

Lentilhas

0.46 mg27% VD

Espinafre

2.5 mg150% VD

Spinach (Raw) provides 2.5 mg vs 0.46 mg in Lentils (Cooked / Boiled) (+2.1 mg, +452%).

Vitamina B12Semelhante

Lentilhas

0 µg

Espinafre

0 µg

Both Lentils (Cooked / Boiled) and Spinach (Raw) provide similar amounts of vitamin b12 (0 µg).

Minerais7 nutrientes

SódioEspinafre mais alto

Lentilhas

5.2 mg

Espinafre

1,030 mg45% VD

Spinach (Raw) provides 1,030 mg vs 5.2 mg in Lentils (Cooked / Boiled) (+1,025 mg, +19787%).

PotássioEspinafre mais alto

Lentilhas

956 mg20% VD

Espinafre

7,276 mg155% VD

Spinach (Raw) provides 7,276 mg vs 956 mg in Lentils (Cooked / Boiled) (+6,321 mg, +661%).

CálcioEspinafre mais alto

Lentilhas

49.2 mg4% VD

Espinafre

1,291 mg99% VD

Spinach (Raw) provides 1,291 mg vs 49.2 mg in Lentils (Cooked / Boiled) (+1,242 mg, +2523%).

FerroEspinafre mais alto

Lentilhas

8.6 mg48% VD

Espinafre

35.3 mg196% VD

Spinach (Raw) provides 35.3 mg vs 8.6 mg in Lentils (Cooked / Boiled) (+26.7 mg, +310%).

MagnésioEspinafre mais alto

Lentilhas

93.2 mg22% VD

Espinafre

1,030 mg245% VD

Spinach (Raw) provides 1,030 mg vs 93.2 mg in Lentils (Cooked / Boiled) (+937 mg, +1005%).

FósforoEspinafre mais alto

Lentilhas

466 mg37% VD

Espinafre

639 mg51% VD

Spinach (Raw) provides 639 mg vs 466 mg in Lentils (Cooked / Boiled) (+173 mg, +37%).

ZincoEspinafre mais alto

Lentilhas

3.3 mg30% VD

Espinafre

6.9 mg63% VD

Spinach (Raw) provides 6.9 mg vs 3.3 mg in Lentils (Cooked / Boiled) (+3.6 mg, +110%).

Lipídios1 nutrientes

Gordura SaturadaEspinafre mais alto

Lentilhas

0.14 g1% VD

Espinafre

0.82 g4% VD

Spinach (Raw) provides 0.82 g vs 0.14 g in Lentils (Cooked / Boiled) (+0.68 g, +498%).

Lentilhas vs Espinafre

Lentilhas

Espinafre

Nutritional Takeaways

Resumo da Comparação