Compare Nutrição Lado a Lado

Sementes de Abóbora 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 shelled green pumpkin seed pepitas on light wooden surface

Oleaginosas e Sementes

Sementes de Abóbora

559Calorias

30.2Proteína

6.0Fibras

1.9Vitamina 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

-96%

Espinafre

Spinach (Raw) has fewer calories (energy) (23 kcal vs 559 kcal, 536 kcal less).

Mais Proteína

+957%

Sementes de Abóbora

Pumpkin Seeds (Pepitas) provides 30.2 g vs 2.9 g in Spinach (Raw) (+27.4 g, +957%).

Mais Fibras

+173%

Sementes de Abóbora

Pumpkin Seeds (Pepitas) provides 6.0 g vs 2.2 g in Spinach (Raw) (+3.8 g, +173%).

Mais Vitamina C

+1379%

Espinafre

Spinach (Raw) provides 28.1 mg vs 1.9 mg in Pumpkin Seeds (Pepitas) (+26.2 mg, +1379%).

Comparing per 100 g standard edible portion.

Nutriente

Sementes de Abóbora100 g edible portion

Espinafre100 g edible portion

Macronutrientes6 nutrientes

Calorias (Energia)Sementes de Abóbora mais alto

Sementes de Abóbora

559 kcal28% VD

Espinafre

23 kcal1% VD

Pumpkin Seeds (Pepitas) provides 559 kcal vs 23 kcal in Spinach (Raw) (+536 kcal, +2330%).

ProteínaSementes de Abóbora mais alto

Sementes de Abóbora

30.2 g60% VD

Espinafre

2.9 g6% VD

Pumpkin Seeds (Pepitas) provides 30.2 g vs 2.9 g in Spinach (Raw) (+27.4 g, +957%).

CarboidratosSementes de Abóbora mais alto

Sementes de Abóbora

10.7 g4% VD

Espinafre

3.6 g1% VD

Pumpkin Seeds (Pepitas) provides 10.7 g vs 3.6 g in Spinach (Raw) (+7.1 g, +195%).

Fibra AlimentarSementes de Abóbora mais alto

Sementes de Abóbora

6.0 g21% VD

Espinafre

2.2 g8% VD

Pumpkin Seeds (Pepitas) provides 6.0 g vs 2.2 g in Spinach (Raw) (+3.8 g, +173%).

Gordura TotalSementes de Abóbora mais alto

Sementes de Abóbora

49.1 g63% VD

Espinafre

0.39 g1% VD

Pumpkin Seeds (Pepitas) provides 49.1 g vs 0.39 g in Spinach (Raw) (+48.7 g, +12477%).

AçúcaresSementes de Abóbora mais alto

Sementes de Abóbora

1.4 g3% VD

Espinafre

0.42 g1% VD

Pumpkin Seeds (Pepitas) provides 1.4 g vs 0.42 g in Spinach (Raw) (+0.98 g, +233%).

Vitaminas12 nutrientes

Vitamina CEspinafre mais alto

Sementes de Abóbora

1.9 mg2% VD

Espinafre

28.1 mg31% VD

Spinach (Raw) provides 28.1 mg vs 1.9 mg in Pumpkin Seeds (Pepitas) (+26.2 mg, +1379%).

Vitamina AEspinafre mais alto

Sementes de Abóbora

1.0 µg

Espinafre

469 µg52% VD

Spinach (Raw) provides 469 µg vs 1.0 µg in Pumpkin Seeds (Pepitas) (+468 µg, +46800%).

Vitamina DSemelhante

Sementes de Abóbora

0 µg

Espinafre

0 µg

Both Pumpkin Seeds (Pepitas) and Spinach (Raw) provide similar amounts of vitamin d (0 µg).

Vitamina ESementes de Abóbora mais alto

Sementes de Abóbora

2.2 mg15% VD

Espinafre

2.0 mg14% VD

Pumpkin Seeds (Pepitas) provides 2.2 mg vs 2.0 mg in Spinach (Raw) (+0.15 mg, +7%).

Vitamina KEspinafre mais alto

Sementes de Abóbora

7.3 µg6% VD

Espinafre

483 µg402% VD

Spinach (Raw) provides 483 µg vs 7.3 µg in Pumpkin Seeds (Pepitas) (+476 µg, +6515%).

Ácido FólicoEspinafre mais alto

Sementes de Abóbora

58 µg14% VD

Espinafre

194 µg49% VD

Spinach (Raw) provides 194 µg vs 58 µg in Pumpkin Seeds (Pepitas) (+136 µg, +234%).

Vitamina B1 (Tiamina)Sementes de Abóbora mais alto

Sementes de Abóbora

0.27 mg23% VD

Espinafre

0.08 mg7% VD

Pumpkin Seeds (Pepitas) provides 0.27 mg vs 0.08 mg in Spinach (Raw) (+0.20 mg, +250%).

Vitamina B2 (Riboflavina)Semelhante

Sementes de Abóbora

0.15 mg12% VD

Espinafre

0.19 mg15% VD

Both Pumpkin Seeds (Pepitas) and Spinach (Raw) provide similar amounts of riboflavin (vitamin b2) (0.15 mg).

Vitamina B3 (Niacina)Sementes de Abóbora mais alto

Sementes de Abóbora

5.0 mg31% VD

Espinafre

0.72 mg5% VD

Pumpkin Seeds (Pepitas) provides 5.0 mg vs 0.72 mg in Spinach (Raw) (+4.3 mg, +589%).

Vitamina B5Sementes de Abóbora mais alto

Sementes de Abóbora

0.75 mg15% VD

Espinafre

0.07 mg1% VD

Pumpkin Seeds (Pepitas) provides 0.75 mg vs 0.07 mg in Spinach (Raw) (+0.69 mg, +1054%).

Vitamina B6Espinafre mais alto

Sementes de Abóbora

0.14 mg8% VD

Espinafre

0.20 mg11% VD

Spinach (Raw) provides slightly more vitamin b6 (0.20 mg vs 0.14 mg).

Vitamina B12Semelhante

Sementes de Abóbora

0 µg

Espinafre

0 µg

Both Pumpkin Seeds (Pepitas) and Spinach (Raw) provide similar amounts of vitamin b12 (0 µg).

Minerais7 nutrientes

SódioEspinafre mais alto

Sementes de Abóbora

7.0 mg

Espinafre

79.0 mg3% VD

Spinach (Raw) provides 79.0 mg vs 7.0 mg in Pumpkin Seeds (Pepitas) (+72.0 mg, +1029%).

PotássioSementes de Abóbora mais alto

Sementes de Abóbora

809 mg17% VD

Espinafre

558 mg12% VD

Pumpkin Seeds (Pepitas) provides 809 mg vs 558 mg in Spinach (Raw) (+251 mg, +45%).

CálcioEspinafre mais alto

Sementes de Abóbora

46.0 mg4% VD

Espinafre

99.0 mg8% VD

Spinach (Raw) provides 99.0 mg vs 46.0 mg in Pumpkin Seeds (Pepitas) (+53.0 mg, +115%).

FerroSementes de Abóbora mais alto

Sementes de Abóbora

8.8 mg49% VD

Espinafre

2.7 mg15% VD

Pumpkin Seeds (Pepitas) provides 8.8 mg vs 2.7 mg in Spinach (Raw) (+6.1 mg, +225%).

MagnésioSementes de Abóbora mais alto

Sementes de Abóbora

592 mg141% VD

Espinafre

79.0 mg19% VD

Pumpkin Seeds (Pepitas) provides 592 mg vs 79.0 mg in Spinach (Raw) (+513 mg, +649%).

FósforoSementes de Abóbora mais alto

Sementes de Abóbora

1,233 mg99% VD

Espinafre

49.0 mg4% VD

Pumpkin Seeds (Pepitas) provides 1,233 mg vs 49.0 mg in Spinach (Raw) (+1,184 mg, +2416%).

ZincoSementes de Abóbora mais alto

Sementes de Abóbora

7.8 mg71% VD

Espinafre

0.53 mg5% VD

Pumpkin Seeds (Pepitas) provides 7.8 mg vs 0.53 mg in Spinach (Raw) (+7.3 mg, +1374%).

Lipídios1 nutrientes

Gordura SaturadaSementes de Abóbora mais alto

Sementes de Abóbora

8.7 g43% VD

Espinafre

0.06 g

Pumpkin Seeds (Pepitas) provides 8.7 g vs 0.06 g in Spinach (Raw) (+8.6 g, +13646%).

Nutriente

Sementes de Abóbora10 g (1 tablespoon (10 g))

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

Macronutrientes6 nutrientes

Calorias (Energia)Sementes de Abóbora mais alto

Sementes de Abóbora

56 kcal3% VD

Espinafre

7 kcal

Pumpkin Seeds (Pepitas) provides 56 kcal vs 7 kcal in Spinach (Raw) (+49 kcal, +710%).

ProteínaSementes de Abóbora mais alto

Sementes de Abóbora

3.0 g6% VD

Espinafre

0.86 g2% VD

Pumpkin Seeds (Pepitas) provides 3.0 g vs 0.86 g in Spinach (Raw) (+2.2 g, +252%).

CarboidratosSemelhante

Sementes de Abóbora

1.1 g

Espinafre

1.1 g

Both Pumpkin Seeds (Pepitas) and Spinach (Raw) provide similar amounts of carbohydrates (1.1 g).

Fibra AlimentarEspinafre mais alto

Sementes de Abóbora

0.60 g2% VD

Espinafre

0.66 g2% VD

Spinach (Raw) provides 0.66 g vs 0.60 g in Pumpkin Seeds (Pepitas) (+0.06 g, +10%).

Gordura TotalSementes de Abóbora mais alto

Sementes de Abóbora

4.9 g6% VD

Espinafre

0.12 g

Pumpkin Seeds (Pepitas) provides 4.9 g vs 0.12 g in Spinach (Raw) (+4.8 g, +4092%).

AçúcaresSemelhante

Sementes de Abóbora

0.14 g

Espinafre

0.13 g

Both Pumpkin Seeds (Pepitas) and Spinach (Raw) provide similar amounts of total sugars (0.14 g).

Vitaminas12 nutrientes

Vitamina CEspinafre mais alto

Sementes de Abóbora

0.19 mg

Espinafre

8.4 mg9% VD

Spinach (Raw) provides 8.4 mg vs 0.19 mg in Pumpkin Seeds (Pepitas) (+8.2 mg, +4337%).

Vitamina AEspinafre mais alto

Sementes de Abóbora

0.1 µg

Espinafre

141 µg16% VD

Spinach (Raw) provides 141 µg vs 0.1 µg in Pumpkin Seeds (Pepitas) (+141 µg, +140600%).

Vitamina DSemelhante

Sementes de Abóbora

0 µg

Espinafre

0 µg

Both Pumpkin Seeds (Pepitas) and Spinach (Raw) provide similar amounts of vitamin d (0 µg).

Vitamina EEspinafre mais alto

Sementes de Abóbora

0.22 mg1% VD

Espinafre

0.61 mg4% VD

Spinach (Raw) provides 0.61 mg vs 0.22 mg in Pumpkin Seeds (Pepitas) (+0.39 mg, +179%).

Vitamina KEspinafre mais alto

Sementes de Abóbora

0.7 µg1% VD

Espinafre

145 µg121% VD

Spinach (Raw) provides 145 µg vs 0.7 µg in Pumpkin Seeds (Pepitas) (+144 µg, +19745%).

Ácido FólicoEspinafre mais alto

Sementes de Abóbora

5.8 µg1% VD

Espinafre

58 µg15% VD

Spinach (Raw) provides 58 µg vs 5.8 µg in Pumpkin Seeds (Pepitas) (+52 µg, +903%).

Vitamina B1 (Tiamina)Semelhante

Sementes de Abóbora

0.03 mg2% VD

Espinafre

0.02 mg2% VD

Both Pumpkin Seeds (Pepitas) and Spinach (Raw) provide similar amounts of thiamin (vitamin b1) (0.03 mg).

Vitamina B2 (Riboflavina)Semelhante

Sementes de Abóbora

0.02 mg1% VD

Espinafre

0.06 mg4% VD

Both Pumpkin Seeds (Pepitas) and Spinach (Raw) provide similar amounts of riboflavin (vitamin b2) (0.02 mg).

Vitamina B3 (Niacina)Sementes de Abóbora mais alto

Sementes de Abóbora

0.50 mg3% VD

Espinafre

0.22 mg1% VD

Pumpkin Seeds (Pepitas) provides 0.50 mg vs 0.22 mg in Spinach (Raw) (+0.28 mg, +130%).

Vitamina B5Sementes de Abóbora mais alto

Sementes de Abóbora

0.08 mg2% VD

Espinafre

0.02 mg

Pumpkin Seeds (Pepitas) provides slightly more pantothenic acid (b5) (0.08 mg vs 0.02 mg).

Vitamina B6Semelhante

Sementes de Abóbora

0.01 mg1% VD

Espinafre

0.06 mg3% VD

Both Pumpkin Seeds (Pepitas) and Spinach (Raw) provide similar amounts of vitamin b6 (0.01 mg).

Vitamina B12Semelhante

Sementes de Abóbora

0 µg

Espinafre

0 µg

Both Pumpkin Seeds (Pepitas) and Spinach (Raw) provide similar amounts of vitamin b12 (0 µg).

Minerais7 nutrientes

SódioEspinafre mais alto

Sementes de Abóbora

0.70 mg

Espinafre

23.7 mg1% VD

Spinach (Raw) provides 23.7 mg vs 0.70 mg in Pumpkin Seeds (Pepitas) (+23.0 mg, +3286%).

PotássioEspinafre mais alto

Sementes de Abóbora

80.9 mg2% VD

Espinafre

167 mg4% VD

Spinach (Raw) provides 167 mg vs 80.9 mg in Pumpkin Seeds (Pepitas) (+86.5 mg, +107%).

CálcioEspinafre mais alto

Sementes de Abóbora

4.6 mg

Espinafre

29.7 mg2% VD

Spinach (Raw) provides 29.7 mg vs 4.6 mg in Pumpkin Seeds (Pepitas) (+25.1 mg, +546%).

FerroSementes de Abóbora mais alto

Sementes de Abóbora

0.88 mg5% VD

Espinafre

0.81 mg5% VD

Pumpkin Seeds (Pepitas) provides 0.88 mg vs 0.81 mg in Spinach (Raw) (+0.07 mg, +8%).

MagnésioSementes de Abóbora mais alto

Sementes de Abóbora

59.2 mg14% VD

Espinafre

23.7 mg6% VD

Pumpkin Seeds (Pepitas) provides 59.2 mg vs 23.7 mg in Spinach (Raw) (+35.5 mg, +150%).

FósforoSementes de Abóbora mais alto

Sementes de Abóbora

123 mg10% VD

Espinafre

14.7 mg1% VD

Pumpkin Seeds (Pepitas) provides 123 mg vs 14.7 mg in Spinach (Raw) (+109 mg, +739%).

ZincoSementes de Abóbora mais alto

Sementes de Abóbora

0.78 mg7% VD

Espinafre

0.16 mg1% VD

Pumpkin Seeds (Pepitas) provides 0.78 mg vs 0.16 mg in Spinach (Raw) (+0.62 mg, +391%).

Lipídios1 nutrientes

Gordura SaturadaSementes de Abóbora mais alto

Sementes de Abóbora

0.87 g4% VD

Espinafre

0.02 g

Pumpkin Seeds (Pepitas) provides 0.87 g vs 0.02 g in Spinach (Raw) (+0.85 g, +4482%).

Nutriente

Sementes de AbóboraAmount per 100 kcal (18 g)

EspinafreAmount per 100 kcal (435 g)

Macronutrientes6 nutrientes

Calorias (Energia)Semelhante

Sementes de Abóbora

101 kcal5% VD

Espinafre

100 kcal5% VD

Both Pumpkin Seeds (Pepitas) and Spinach (Raw) provide similar amounts of calories (energy) (101 kcal).

ProteínaEspinafre mais alto

Sementes de Abóbora

5.4 g11% VD

Espinafre

12.4 g25% VD

Spinach (Raw) provides 12.4 g vs 5.4 g in Pumpkin Seeds (Pepitas) (+7.0 g, +129%).

CarboidratosEspinafre mais alto

Sementes de Abóbora

1.9 g1% VD

Espinafre

15.8 g6% VD

Spinach (Raw) provides 15.8 g vs 1.9 g in Pumpkin Seeds (Pepitas) (+13.9 g, +719%).

Fibra AlimentarEspinafre mais alto

Sementes de Abóbora

1.1 g4% VD

Espinafre

9.6 g34% VD

Spinach (Raw) provides 9.6 g vs 1.1 g in Pumpkin Seeds (Pepitas) (+8.5 g, +786%).

Gordura TotalSementes de Abóbora mais alto

Sementes de Abóbora

8.8 g11% VD

Espinafre

1.7 g2% VD

Pumpkin Seeds (Pepitas) provides 8.8 g vs 1.7 g in Spinach (Raw) (+7.1 g, +420%).

AçúcaresEspinafre mais alto

Sementes de Abóbora

0.25 g1% VD

Espinafre

1.8 g4% VD

Spinach (Raw) provides 1.8 g vs 0.25 g in Pumpkin Seeds (Pepitas) (+1.6 g, +625%).

Vitaminas12 nutrientes

Vitamina CEspinafre mais alto

Sementes de Abóbora

0.34 mg

Espinafre

122 mg136% VD

Spinach (Raw) provides 122 mg vs 0.34 mg in Pumpkin Seeds (Pepitas) (+122 mg, +35641%).

Vitamina AEspinafre mais alto

Sementes de Abóbora

0.2 µg

Espinafre

2,040 µg227% VD

Spinach (Raw) provides 2,040 µg vs 0.2 µg in Pumpkin Seeds (Pepitas) (+2,040 µg, +1133317%).

Vitamina DSemelhante

Sementes de Abóbora

0 µg

Espinafre

0 µg

Both Pumpkin Seeds (Pepitas) and Spinach (Raw) provide similar amounts of vitamin d (0 µg).

Vitamina EEspinafre mais alto

Sementes de Abóbora

0.39 mg3% VD

Espinafre

8.8 mg59% VD

Spinach (Raw) provides 8.8 mg vs 0.39 mg in Pumpkin Seeds (Pepitas) (+8.4 mg, +2150%).

Vitamina KEspinafre mais alto

Sementes de Abóbora

1.3 µg1% VD

Espinafre

2,101 µg1751% VD

Spinach (Raw) provides 2,101 µg vs 1.3 µg in Pumpkin Seeds (Pepitas) (+2,099 µg, +159764%).

Ácido FólicoEspinafre mais alto

Sementes de Abóbora

10 µg3% VD

Espinafre

844 µg211% VD

Spinach (Raw) provides 844 µg vs 10 µg in Pumpkin Seeds (Pepitas) (+833 µg, +7983%).

Vitamina B1 (Tiamina)Espinafre mais alto

Sementes de Abóbora

0.05 mg4% VD

Espinafre

0.34 mg28% VD

Spinach (Raw) provides 0.34 mg vs 0.05 mg in Pumpkin Seeds (Pepitas) (+0.29 mg, +590%).

Vitamina B2 (Riboflavina)Espinafre mais alto

Sementes de Abóbora

0.03 mg2% VD

Espinafre

0.82 mg63% VD

Spinach (Raw) provides 0.82 mg vs 0.03 mg in Pumpkin Seeds (Pepitas) (+0.79 mg, +2885%).

Vitamina B3 (Niacina)Espinafre mais alto

Sementes de Abóbora

0.90 mg6% VD

Espinafre

3.1 mg20% VD

Spinach (Raw) provides 3.1 mg vs 0.90 mg in Pumpkin Seeds (Pepitas) (+2.3 mg, +251%).

Vitamina B5Espinafre mais alto

Sementes de Abóbora

0.14 mg3% VD

Espinafre

0.28 mg6% VD

Spinach (Raw) provides 0.28 mg vs 0.14 mg in Pumpkin Seeds (Pepitas) (+0.15 mg, +109%).

Vitamina B6Espinafre mais alto

Sementes de Abóbora

0.03 mg2% VD

Espinafre

0.85 mg50% VD

Spinach (Raw) provides 0.85 mg vs 0.03 mg in Pumpkin Seeds (Pepitas) (+0.82 mg, +3195%).

Vitamina B12Semelhante

Sementes de Abóbora

0 µg

Espinafre

0 µg

Both Pumpkin Seeds (Pepitas) and Spinach (Raw) provide similar amounts of vitamin b12 (0 µg).

Minerais7 nutrientes

SódioEspinafre mais alto

Sementes de Abóbora

1.3 mg

Espinafre

344 mg15% VD

Spinach (Raw) provides 344 mg vs 1.3 mg in Pumpkin Seeds (Pepitas) (+342 mg, +27174%).

PotássioEspinafre mais alto

Sementes de Abóbora

146 mg3% VD

Espinafre

2,427 mg52% VD

Spinach (Raw) provides 2,427 mg vs 146 mg in Pumpkin Seeds (Pepitas) (+2,282 mg, +1567%).

CálcioEspinafre mais alto

Sementes de Abóbora

8.3 mg1% VD

Espinafre

431 mg33% VD

Spinach (Raw) provides 431 mg vs 8.3 mg in Pumpkin Seeds (Pepitas) (+422 mg, +5101%).

FerroEspinafre mais alto

Sementes de Abóbora

1.6 mg9% VD

Espinafre

11.8 mg65% VD

Spinach (Raw) provides 11.8 mg vs 1.6 mg in Pumpkin Seeds (Pepitas) (+10.2 mg, +643%).

MagnésioEspinafre mais alto

Sementes de Abóbora

107 mg25% VD

Espinafre

344 mg82% VD

Spinach (Raw) provides 344 mg vs 107 mg in Pumpkin Seeds (Pepitas) (+237 mg, +222%).

FósforoSementes de Abóbora mais alto

Sementes de Abóbora

222 mg18% VD

Espinafre

213 mg17% VD

Pumpkin Seeds (Pepitas) provides 222 mg vs 213 mg in Spinach (Raw) (+8.8 mg, +4%).

ZincoEspinafre mais alto

Sementes de Abóbora

1.4 mg13% VD

Espinafre

2.3 mg21% VD

Spinach (Raw) provides 2.3 mg vs 1.4 mg in Pumpkin Seeds (Pepitas) (+0.90 mg, +64%).

Lipídios1 nutrientes

Gordura SaturadaSementes de Abóbora mais alto

Sementes de Abóbora

1.6 g8% VD

Espinafre

0.27 g1% VD

Pumpkin Seeds (Pepitas) provides 1.6 g vs 0.27 g in Spinach (Raw) (+1.3 g, +469%).

Nutriente

Sementes de AbóboraNormalized to 300 kcal (54 g)

EspinafreNormalized to 300 kcal (1304 g)

Macronutrientes6 nutrientes

Calorias (Energia)Semelhante

Sementes de Abóbora

302 kcal15% VD

Espinafre

300 kcal15% VD

Both Pumpkin Seeds (Pepitas) and Spinach (Raw) provide similar amounts of calories (energy) (302 kcal).

ProteínaEspinafre mais alto

Sementes de Abóbora

16.3 g33% VD

Espinafre

37.3 g75% VD

Spinach (Raw) provides 37.3 g vs 16.3 g in Pumpkin Seeds (Pepitas) (+21.0 g, +128%).

CarboidratosEspinafre mais alto

Sementes de Abóbora

5.8 g2% VD

Espinafre

47.3 g17% VD

Spinach (Raw) provides 47.3 g vs 5.8 g in Pumpkin Seeds (Pepitas) (+41.6 g, +718%).

Fibra AlimentarEspinafre mais alto

Sementes de Abóbora

3.2 g12% VD

Espinafre

28.7 g102% VD

Spinach (Raw) provides 28.7 g vs 3.2 g in Pumpkin Seeds (Pepitas) (+25.4 g, +785%).

Gordura TotalSementes de Abóbora mais alto

Sementes de Abóbora

26.5 g34% VD

Espinafre

5.1 g7% VD

Pumpkin Seeds (Pepitas) provides 26.5 g vs 5.1 g in Spinach (Raw) (+21.4 g, +421%).

AçúcaresEspinafre mais alto

Sementes de Abóbora

0.76 g2% VD

Espinafre

5.5 g11% VD

Spinach (Raw) provides 5.5 g vs 0.76 g in Pumpkin Seeds (Pepitas) (+4.7 g, +624%).

Vitaminas12 nutrientes

Vitamina CEspinafre mais alto

Sementes de Abóbora

1.0 mg1% VD

Espinafre

366 mg407% VD

Spinach (Raw) provides 366 mg vs 1.0 mg in Pumpkin Seeds (Pepitas) (+365 mg, +35614%).

Vitamina AEspinafre mais alto

Sementes de Abóbora

0.5 µg

Espinafre

6,116 µg680% VD

Spinach (Raw) provides 6,116 µg vs 0.5 µg in Pumpkin Seeds (Pepitas) (+6,115 µg, +1132448%).

Vitamina DSemelhante

Sementes de Abóbora

0 µg

Espinafre

0 µg

Both Pumpkin Seeds (Pepitas) and Spinach (Raw) provide similar amounts of vitamin d (0 µg).

Vitamina EEspinafre mais alto

Sementes de Abóbora

1.2 mg8% VD

Espinafre

26.5 mg176% VD

Spinach (Raw) provides 26.5 mg vs 1.2 mg in Pumpkin Seeds (Pepitas) (+25.3 mg, +2149%).

Vitamina KEspinafre mais alto

Sementes de Abóbora

3.9 µg3% VD

Espinafre

6,297 µg5248% VD

Spinach (Raw) provides 6,297 µg vs 3.9 µg in Pumpkin Seeds (Pepitas) (+6,293 µg, +159642%).

Ácido FólicoEspinafre mais alto

Sementes de Abóbora

31 µg8% VD

Espinafre

2,530 µg632% VD

Spinach (Raw) provides 2,530 µg vs 31 µg in Pumpkin Seeds (Pepitas) (+2,498 µg, +7977%).

Vitamina B1 (Tiamina)Espinafre mais alto

Sementes de Abóbora

0.15 mg12% VD

Espinafre

1.0 mg85% VD

Spinach (Raw) provides 1.0 mg vs 0.15 mg in Pumpkin Seeds (Pepitas) (+0.87 mg, +590%).

Vitamina B2 (Riboflavina)Espinafre mais alto

Sementes de Abóbora

0.08 mg6% VD

Espinafre

2.5 mg190% VD

Spinach (Raw) provides 2.5 mg vs 0.08 mg in Pumpkin Seeds (Pepitas) (+2.4 mg, +2883%).

Vitamina B3 (Niacina)Espinafre mais alto

Sementes de Abóbora

2.7 mg17% VD

Espinafre

9.4 mg59% VD

Spinach (Raw) provides 9.4 mg vs 2.7 mg in Pumpkin Seeds (Pepitas) (+6.7 mg, +251%).

Vitamina B5Espinafre mais alto

Sementes de Abóbora

0.41 mg8% VD

Espinafre

0.85 mg17% VD

Spinach (Raw) provides 0.85 mg vs 0.41 mg in Pumpkin Seeds (Pepitas) (+0.44 mg, +109%).

Vitamina B6Espinafre mais alto

Sementes de Abóbora

0.08 mg5% VD

Espinafre

2.5 mg150% VD

Spinach (Raw) provides 2.5 mg vs 0.08 mg in Pumpkin Seeds (Pepitas) (+2.5 mg, +3193%).

Vitamina B12Semelhante

Sementes de Abóbora

0 µg

Espinafre

0 µg

Both Pumpkin Seeds (Pepitas) and Spinach (Raw) provide similar amounts of vitamin b12 (0 µg).

Minerais7 nutrientes

SódioEspinafre mais alto

Sementes de Abóbora

3.8 mg

Espinafre

1,030 mg45% VD

Spinach (Raw) provides 1,030 mg vs 3.8 mg in Pumpkin Seeds (Pepitas) (+1,026 mg, +27153%).

PotássioEspinafre mais alto

Sementes de Abóbora

437 mg9% VD

Espinafre

7,276 mg155% VD

Spinach (Raw) provides 7,276 mg vs 437 mg in Pumpkin Seeds (Pepitas) (+6,839 mg, +1566%).

CálcioEspinafre mais alto

Sementes de Abóbora

24.8 mg2% VD

Espinafre

1,291 mg99% VD

Spinach (Raw) provides 1,291 mg vs 24.8 mg in Pumpkin Seeds (Pepitas) (+1,266 mg, +5097%).

FerroEspinafre mais alto

Sementes de Abóbora

4.8 mg26% VD

Espinafre

35.3 mg196% VD

Spinach (Raw) provides 35.3 mg vs 4.8 mg in Pumpkin Seeds (Pepitas) (+30.6 mg, +642%).

MagnésioEspinafre mais alto

Sementes de Abóbora

320 mg76% VD

Espinafre

1,030 mg245% VD

Spinach (Raw) provides 1,030 mg vs 320 mg in Pumpkin Seeds (Pepitas) (+710 mg, +222%).

FósforoSementes de Abóbora mais alto

Sementes de Abóbora

666 mg53% VD

Espinafre

639 mg51% VD

Pumpkin Seeds (Pepitas) provides 666 mg vs 639 mg in Spinach (Raw) (+26.9 mg, +4%).

ZincoEspinafre mais alto

Sementes de Abóbora

4.2 mg38% VD

Espinafre

6.9 mg63% VD

Spinach (Raw) provides 6.9 mg vs 4.2 mg in Pumpkin Seeds (Pepitas) (+2.7 mg, +64%).

Lipídios1 nutrientes

Gordura SaturadaSementes de Abóbora mais alto

Sementes de Abóbora

4.7 g23% VD

Espinafre

0.82 g4% VD

Pumpkin Seeds (Pepitas) provides 4.7 g vs 0.82 g in Spinach (Raw) (+3.9 g, +469%).

Sementes de Abóbora vs Espinafre

Sementes de Abóbora

Espinafre

Nutritional Takeaways

Resumo da Comparação