Compare Nutrição Lado a Lado

Quinoa 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

Cereais e Grãos

Quinoa

120Calorias

4.4Proteína

2.8Fibras

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 120 kcal, 97 kcal less).

Mais Proteína

+54%

Quinoa

Quinoa (Cooked) provides 4.4 g vs 2.9 g in Spinach (Raw) (+1.5 g, +54%).

Mais Fibras

+27%

Quinoa

Quinoa (Cooked) provides 2.8 g vs 2.2 g in Spinach (Raw) (+0.60 g, +27%).

Mais Vitamina C

Espinafre

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

Comparing per 100 g standard edible portion.

Nutriente

Quinoa100 g edible portion

Espinafre100 g edible portion

Macronutrientes6 nutrientes

Calorias (Energia)Quinoa mais alto

Quinoa

120 kcal6% VD

Espinafre

23 kcal1% VD

Quinoa (Cooked) provides 120 kcal vs 23 kcal in Spinach (Raw) (+97 kcal, +422%).

ProteínaQuinoa mais alto

Quinoa

4.4 g9% VD

Espinafre

2.9 g6% VD

Quinoa (Cooked) provides 4.4 g vs 2.9 g in Spinach (Raw) (+1.5 g, +54%).

CarboidratosQuinoa mais alto

Quinoa

21.3 g8% VD

Espinafre

3.6 g1% VD

Quinoa (Cooked) provides 21.3 g vs 3.6 g in Spinach (Raw) (+17.7 g, +487%).

Fibra AlimentarQuinoa mais alto

Quinoa

2.8 g10% VD

Espinafre

2.2 g8% VD

Quinoa (Cooked) provides 2.8 g vs 2.2 g in Spinach (Raw) (+0.60 g, +27%).

Gordura TotalQuinoa mais alto

Quinoa

1.9 g2% VD

Espinafre

0.39 g1% VD

Quinoa (Cooked) provides 1.9 g vs 0.39 g in Spinach (Raw) (+1.5 g, +392%).

AçúcaresQuinoa mais alto

Quinoa

0.87 g2% VD

Espinafre

0.42 g1% VD

Quinoa (Cooked) provides 0.87 g vs 0.42 g in Spinach (Raw) (+0.45 g, +107%).

Vitaminas12 nutrientes

Vitamina CEspinafre mais alto

Quinoa

0 mg

Espinafre

28.1 mg31% VD

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

Vitamina AEspinafre mais alto

Quinoa

1.0 µg

Espinafre

469 µg52% VD

Spinach (Raw) provides 469 µg vs 1.0 µg in Quinoa (Cooked) (+468 µg, +46800%).

Vitamina DSemelhante

Quinoa

0 µg

Espinafre

0 µg

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

Vitamina EEspinafre mais alto

Quinoa

0.63 mg4% VD

Espinafre

2.0 mg14% VD

Spinach (Raw) provides 2.0 mg vs 0.63 mg in Quinoa (Cooked) (+1.4 mg, +222%).

Vitamina KEspinafre mais alto

Quinoa

0 µg

Espinafre

483 µg402% VD

Spinach (Raw) has higher vitamin k (483 µg vs 0 µg).

Ácido FólicoEspinafre mais alto

Quinoa

42 µg11% VD

Espinafre

194 µg49% VD

Spinach (Raw) provides 194 µg vs 42 µg in Quinoa (Cooked) (+152 µg, +362%).

Vitamina B1 (Tiamina)Semelhante

Quinoa

0.11 mg9% VD

Espinafre

0.08 mg7% VD

Both Quinoa (Cooked) and Spinach (Raw) provide similar amounts of thiamin (vitamin b1) (0.11 mg).

Vitamina B2 (Riboflavina)Espinafre mais alto

Quinoa

0.11 mg8% VD

Espinafre

0.19 mg15% VD

Spinach (Raw) provides slightly more riboflavin (vitamin b2) (0.19 mg vs 0.11 mg).

Vitamina B3 (Niacina)Espinafre mais alto

Quinoa

0.41 mg3% VD

Espinafre

0.72 mg5% VD

Spinach (Raw) provides 0.72 mg vs 0.41 mg in Quinoa (Cooked) (+0.31 mg, +76%).

Vitamina B5Quinoa mais alto

Quinoa

0.23 mg5% VD

Espinafre

0.07 mg1% VD

Quinoa (Cooked) provides 0.23 mg vs 0.07 mg in Spinach (Raw) (+0.16 mg, +251%).

Vitamina B6Espinafre mais alto

Quinoa

0.12 mg7% VD

Espinafre

0.20 mg11% VD

Spinach (Raw) provides slightly more vitamin b6 (0.20 mg vs 0.12 mg).

Vitamina B12Semelhante

Quinoa

0 µg

Espinafre

0 µg

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

Minerais7 nutrientes

SódioEspinafre mais alto

Quinoa

7.0 mg

Espinafre

79.0 mg3% VD

Spinach (Raw) provides 79.0 mg vs 7.0 mg in Quinoa (Cooked) (+72.0 mg, +1029%).

PotássioEspinafre mais alto

Quinoa

172 mg4% VD

Espinafre

558 mg12% VD

Spinach (Raw) provides 558 mg vs 172 mg in Quinoa (Cooked) (+386 mg, +224%).

CálcioEspinafre mais alto

Quinoa

17.0 mg1% VD

Espinafre

99.0 mg8% VD

Spinach (Raw) provides 99.0 mg vs 17.0 mg in Quinoa (Cooked) (+82.0 mg, +482%).

FerroEspinafre mais alto

Quinoa

1.5 mg8% VD

Espinafre

2.7 mg15% VD

Spinach (Raw) provides 2.7 mg vs 1.5 mg in Quinoa (Cooked) (+1.2 mg, +82%).

MagnésioEspinafre mais alto

Quinoa

64.0 mg15% VD

Espinafre

79.0 mg19% VD

Spinach (Raw) provides 79.0 mg vs 64.0 mg in Quinoa (Cooked) (+15.0 mg, +23%).

FósforoQuinoa mais alto

Quinoa

152 mg12% VD

Espinafre

49.0 mg4% VD

Quinoa (Cooked) provides 152 mg vs 49.0 mg in Spinach (Raw) (+103 mg, +210%).

ZincoQuinoa mais alto

Quinoa

1.1 mg10% VD

Espinafre

0.53 mg5% VD

Quinoa (Cooked) provides 1.1 mg vs 0.53 mg in Spinach (Raw) (+0.56 mg, +106%).

Lipídios1 nutrientes

Gordura SaturadaQuinoa mais alto

Quinoa

0.23 g1% VD

Espinafre

0.06 g

Quinoa (Cooked) provides 0.23 g vs 0.06 g in Spinach (Raw) (+0.17 g, +265%).

Nutriente

Quinoa185 g (1 cup cooked (185 g))

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

Macronutrientes6 nutrientes

Calorias (Energia)Quinoa mais alto

Quinoa

222 kcal11% VD

Espinafre

7 kcal

Quinoa (Cooked) provides 222 kcal vs 7 kcal in Spinach (Raw) (+215 kcal, +3117%).

ProteínaQuinoa mais alto

Quinoa

8.1 g16% VD

Espinafre

0.86 g2% VD

Quinoa (Cooked) provides 8.1 g vs 0.86 g in Spinach (Raw) (+7.3 g, +849%).

CarboidratosQuinoa mais alto

Quinoa

39.4 g14% VD

Espinafre

1.1 g

Quinoa (Cooked) provides 39.4 g vs 1.1 g in Spinach (Raw) (+38.3 g, +3518%).

Fibra AlimentarQuinoa mais alto

Quinoa

5.2 g19% VD

Espinafre

0.66 g2% VD

Quinoa (Cooked) provides 5.2 g vs 0.66 g in Spinach (Raw) (+4.5 g, +685%).

Gordura TotalQuinoa mais alto

Quinoa

3.6 g5% VD

Espinafre

0.12 g

Quinoa (Cooked) provides 3.6 g vs 0.12 g in Spinach (Raw) (+3.4 g, +2936%).

AçúcaresQuinoa mais alto

Quinoa

1.6 g3% VD

Espinafre

0.13 g

Quinoa (Cooked) provides 1.6 g vs 0.13 g in Spinach (Raw) (+1.5 g, +1177%).

Vitaminas12 nutrientes

Vitamina CEspinafre mais alto

Quinoa

0 mg

Espinafre

8.4 mg9% VD

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

Vitamina AEspinafre mais alto

Quinoa

1.9 µg

Espinafre

141 µg16% VD

Spinach (Raw) provides 141 µg vs 1.9 µg in Quinoa (Cooked) (+139 µg, +7505%).

Vitamina DSemelhante

Quinoa

0 µg

Espinafre

0 µg

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

Vitamina EQuinoa mais alto

Quinoa

1.2 mg8% VD

Espinafre

0.61 mg4% VD

Quinoa (Cooked) provides 1.2 mg vs 0.61 mg in Spinach (Raw) (+0.56 mg, +91%).

Vitamina KEspinafre mais alto

Quinoa

0 µg

Espinafre

145 µg121% VD

Spinach (Raw) has higher vitamin k (145 µg vs 0 µg).

Ácido FólicoQuinoa mais alto

Quinoa

78 µg19% VD

Espinafre

58 µg15% VD

Quinoa (Cooked) provides 78 µg vs 58 µg in Spinach (Raw) (+20 µg, +34%).

Vitamina B1 (Tiamina)Quinoa mais alto

Quinoa

0.20 mg16% VD

Espinafre

0.02 mg2% VD

Quinoa (Cooked) provides slightly more thiamin (vitamin b1) (0.20 mg vs 0.02 mg).

Vitamina B2 (Riboflavina)Quinoa mais alto

Quinoa

0.20 mg16% VD

Espinafre

0.06 mg4% VD

Quinoa (Cooked) provides 0.20 mg vs 0.06 mg in Spinach (Raw) (+0.15 mg, +259%).

Vitamina B3 (Niacina)Quinoa mais alto

Quinoa

0.76 mg5% VD

Espinafre

0.22 mg1% VD

Quinoa (Cooked) provides 0.76 mg vs 0.22 mg in Spinach (Raw) (+0.55 mg, +251%).

Vitamina B5Quinoa mais alto

Quinoa

0.42 mg8% VD

Espinafre

0.02 mg

Quinoa (Cooked) provides 0.42 mg vs 0.02 mg in Spinach (Raw) (+0.40 mg, +2063%).

Vitamina B6Quinoa mais alto

Quinoa

0.23 mg13% VD

Espinafre

0.06 mg3% VD

Quinoa (Cooked) provides 0.23 mg vs 0.06 mg in Spinach (Raw) (+0.17 mg, +289%).

Vitamina B12Semelhante

Quinoa

0 µg

Espinafre

0 µg

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

Minerais7 nutrientes

SódioEspinafre mais alto

Quinoa

13.0 mg1% VD

Espinafre

23.7 mg1% VD

Spinach (Raw) provides 23.7 mg vs 13.0 mg in Quinoa (Cooked) (+10.7 mg, +83%).

PotássioQuinoa mais alto

Quinoa

318 mg7% VD

Espinafre

167 mg4% VD

Quinoa (Cooked) provides 318 mg vs 167 mg in Spinach (Raw) (+151 mg, +90%).

CálcioQuinoa mais alto

Quinoa

31.5 mg2% VD

Espinafre

29.7 mg2% VD

Quinoa (Cooked) provides 31.5 mg vs 29.7 mg in Spinach (Raw) (+1.8 mg, +6%).

FerroQuinoa mais alto

Quinoa

2.8 mg15% VD

Espinafre

0.81 mg5% VD

Quinoa (Cooked) provides 2.8 mg vs 0.81 mg in Spinach (Raw) (+1.9 mg, +239%).

MagnésioQuinoa mais alto

Quinoa

118 mg28% VD

Espinafre

23.7 mg6% VD

Quinoa (Cooked) provides 118 mg vs 23.7 mg in Spinach (Raw) (+94.7 mg, +400%).

FósforoQuinoa mais alto

Quinoa

281 mg22% VD

Espinafre

14.7 mg1% VD

Quinoa (Cooked) provides 281 mg vs 14.7 mg in Spinach (Raw) (+267 mg, +1813%).

ZincoQuinoa mais alto

Quinoa

2.0 mg18% VD

Espinafre

0.16 mg1% VD

Quinoa (Cooked) provides 2.0 mg vs 0.16 mg in Spinach (Raw) (+1.9 mg, +1168%).

Lipídios1 nutrientes

Gordura SaturadaQuinoa mais alto

Quinoa

0.43 g2% VD

Espinafre

0.02 g

Quinoa (Cooked) provides 0.43 g vs 0.02 g in Spinach (Raw) (+0.41 g, +2151%).

Nutriente

QuinoaAmount per 100 kcal (83 g)

EspinafreAmount per 100 kcal (435 g)

Macronutrientes6 nutrientes

Calorias (Energia)Semelhante

Quinoa

100 kcal5% VD

Espinafre

100 kcal5% VD

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

ProteínaEspinafre mais alto

Quinoa

3.7 g7% VD

Espinafre

12.4 g25% VD

Spinach (Raw) provides 12.4 g vs 3.7 g in Quinoa (Cooked) (+8.8 g, +241%).

CarboidratosQuinoa mais alto

Quinoa

17.7 g6% VD

Espinafre

15.8 g6% VD

Quinoa (Cooked) provides 17.7 g vs 15.8 g in Spinach (Raw) (+1.9 g, +12%).

Fibra AlimentarEspinafre mais alto

Quinoa

2.3 g8% VD

Espinafre

9.6 g34% VD

Spinach (Raw) provides 9.6 g vs 2.3 g in Quinoa (Cooked) (+7.2 g, +312%).

Gordura TotalEspinafre mais alto

Quinoa

1.6 g2% VD

Espinafre

1.7 g2% VD

Spinach (Raw) provides 1.7 g vs 1.6 g in Quinoa (Cooked) (+0.10 g, +6%).

AçúcaresEspinafre mais alto

Quinoa

0.72 g1% VD

Espinafre

1.8 g4% VD

Spinach (Raw) provides 1.8 g vs 0.72 g in Quinoa (Cooked) (+1.1 g, +153%).

Vitaminas12 nutrientes

Vitamina CEspinafre mais alto

Quinoa

0 mg

Espinafre

122 mg136% VD

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

Vitamina AEspinafre mais alto

Quinoa

0.8 µg

Espinafre

2,040 µg227% VD

Spinach (Raw) provides 2,040 µg vs 0.8 µg in Quinoa (Cooked) (+2,039 µg, +245701%).

Vitamina DSemelhante

Quinoa

0 µg

Espinafre

0 µg

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

Vitamina EEspinafre mais alto

Quinoa

0.52 mg3% VD

Espinafre

8.8 mg59% VD

Spinach (Raw) provides 8.8 mg vs 0.52 mg in Quinoa (Cooked) (+8.3 mg, +1589%).

Vitamina KEspinafre mais alto

Quinoa

0 µg

Espinafre

2,101 µg1751% VD

Spinach (Raw) has higher vitamin k (2,101 µg vs 0 µg).

Ácido FólicoEspinafre mais alto

Quinoa

35 µg9% VD

Espinafre

844 µg211% VD

Spinach (Raw) provides 844 µg vs 35 µg in Quinoa (Cooked) (+809 µg, +2321%).

Vitamina B1 (Tiamina)Espinafre mais alto

Quinoa

0.09 mg7% VD

Espinafre

0.34 mg28% VD

Spinach (Raw) provides 0.34 mg vs 0.09 mg in Quinoa (Cooked) (+0.25 mg, +282%).

Vitamina B2 (Riboflavina)Espinafre mais alto

Quinoa

0.09 mg7% VD

Espinafre

0.82 mg63% VD

Spinach (Raw) provides 0.82 mg vs 0.09 mg in Quinoa (Cooked) (+0.73 mg, +800%).

Vitamina B3 (Niacina)Espinafre mais alto

Quinoa

0.34 mg2% VD

Espinafre

3.1 mg20% VD

Spinach (Raw) provides 3.1 mg vs 0.34 mg in Quinoa (Cooked) (+2.8 mg, +821%).

Vitamina B5Espinafre mais alto

Quinoa

0.19 mg4% VD

Espinafre

0.28 mg6% VD

Spinach (Raw) provides 0.28 mg vs 0.19 mg in Quinoa (Cooked) (+0.09 mg, +49%).

Vitamina B6Espinafre mais alto

Quinoa

0.10 mg6% VD

Espinafre

0.85 mg50% VD

Spinach (Raw) provides 0.85 mg vs 0.10 mg in Quinoa (Cooked) (+0.75 mg, +731%).

Vitamina B12Semelhante

Quinoa

0 µg

Espinafre

0 µg

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

Minerais7 nutrientes

SódioEspinafre mais alto

Quinoa

5.8 mg

Espinafre

344 mg15% VD

Spinach (Raw) provides 344 mg vs 5.8 mg in Quinoa (Cooked) (+338 mg, +5815%).

PotássioEspinafre mais alto

Quinoa

143 mg3% VD

Espinafre

2,427 mg52% VD

Spinach (Raw) provides 2,427 mg vs 143 mg in Quinoa (Cooked) (+2,285 mg, +1600%).

CálcioEspinafre mais alto

Quinoa

14.1 mg1% VD

Espinafre

431 mg33% VD

Spinach (Raw) provides 431 mg vs 14.1 mg in Quinoa (Cooked) (+417 mg, +2952%).

FerroEspinafre mais alto

Quinoa

1.2 mg7% VD

Espinafre

11.8 mg65% VD

Spinach (Raw) provides 11.8 mg vs 1.2 mg in Quinoa (Cooked) (+10.6 mg, +853%).

MagnésioEspinafre mais alto

Quinoa

53.1 mg13% VD

Espinafre

344 mg82% VD

Spinach (Raw) provides 344 mg vs 53.1 mg in Quinoa (Cooked) (+291 mg, +547%).

FósforoEspinafre mais alto

Quinoa

126 mg10% VD

Espinafre

213 mg17% VD

Spinach (Raw) provides 213 mg vs 126 mg in Quinoa (Cooked) (+87.0 mg, +69%).

ZincoEspinafre mais alto

Quinoa

0.90 mg8% VD

Espinafre

2.3 mg21% VD

Spinach (Raw) provides 2.3 mg vs 0.90 mg in Quinoa (Cooked) (+1.4 mg, +155%).

Lipídios1 nutrientes

Gordura SaturadaEspinafre mais alto

Quinoa

0.19 g1% VD

Espinafre

0.27 g1% VD

Spinach (Raw) provides 0.27 g vs 0.19 g in Quinoa (Cooked) (+0.08 g, +44%).

Nutriente

QuinoaNormalized to 300 kcal (250 g)

EspinafreNormalized to 300 kcal (1304 g)

Macronutrientes6 nutrientes

Calorias (Energia)Semelhante

Quinoa

300 kcal15% VD

Espinafre

300 kcal15% VD

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

ProteínaEspinafre mais alto

Quinoa

11.0 g22% VD

Espinafre

37.3 g75% VD

Spinach (Raw) provides 37.3 g vs 11.0 g in Quinoa (Cooked) (+26.3 g, +239%).

CarboidratosQuinoa mais alto

Quinoa

53.3 g19% VD

Espinafre

47.3 g17% VD

Quinoa (Cooked) provides 53.3 g vs 47.3 g in Spinach (Raw) (+5.9 g, +12%).

Fibra AlimentarEspinafre mais alto

Quinoa

7.0 g25% VD

Espinafre

28.7 g102% VD

Spinach (Raw) provides 28.7 g vs 7.0 g in Quinoa (Cooked) (+21.7 g, +310%).

Gordura TotalEspinafre mais alto

Quinoa

4.8 g6% VD

Espinafre

5.1 g7% VD

Spinach (Raw) provides 5.1 g vs 4.8 g in Quinoa (Cooked) (+0.29 g, +6%).

AçúcaresEspinafre mais alto

Quinoa

2.2 g4% VD

Espinafre

5.5 g11% VD

Spinach (Raw) provides 5.5 g vs 2.2 g in Quinoa (Cooked) (+3.3 g, +152%).

Vitaminas12 nutrientes

Vitamina CEspinafre mais alto

Quinoa

0 mg

Espinafre

366 mg407% VD

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

Vitamina AEspinafre mais alto

Quinoa

2.5 µg

Espinafre

6,116 µg680% VD

Spinach (Raw) provides 6,116 µg vs 2.5 µg in Quinoa (Cooked) (+6,113 µg, +244530%).

Vitamina DSemelhante

Quinoa

0 µg

Espinafre

0 µg

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

Vitamina EEspinafre mais alto

Quinoa

1.6 mg11% VD

Espinafre

26.5 mg176% VD

Spinach (Raw) provides 26.5 mg vs 1.6 mg in Quinoa (Cooked) (+24.9 mg, +1581%).

Vitamina KEspinafre mais alto

Quinoa

0 µg

Espinafre

6,297 µg5248% VD

Spinach (Raw) has higher vitamin k (6,297 µg vs 0 µg).

Ácido FólicoEspinafre mais alto

Quinoa

105 µg26% VD

Espinafre

2,530 µg632% VD

Spinach (Raw) provides 2,530 µg vs 105 µg in Quinoa (Cooked) (+2,425 µg, +2309%).

Vitamina B1 (Tiamina)Espinafre mais alto

Quinoa

0.27 mg22% VD

Espinafre

1.0 mg85% VD

Spinach (Raw) provides 1.0 mg vs 0.27 mg in Quinoa (Cooked) (+0.75 mg, +280%).

Vitamina B2 (Riboflavina)Espinafre mais alto

Quinoa

0.28 mg21% VD

Espinafre

2.5 mg190% VD

Spinach (Raw) provides 2.5 mg vs 0.28 mg in Quinoa (Cooked) (+2.2 mg, +796%).

Vitamina B3 (Niacina)Espinafre mais alto

Quinoa

1.0 mg6% VD

Espinafre

9.4 mg59% VD

Spinach (Raw) provides 9.4 mg vs 1.0 mg in Quinoa (Cooked) (+8.4 mg, +817%).

Vitamina B5Espinafre mais alto

Quinoa

0.57 mg11% VD

Espinafre

0.85 mg17% VD

Spinach (Raw) provides 0.85 mg vs 0.57 mg in Quinoa (Cooked) (+0.28 mg, +49%).

Vitamina B6Espinafre mais alto

Quinoa

0.31 mg18% VD

Espinafre

2.5 mg150% VD

Spinach (Raw) provides 2.5 mg vs 0.31 mg in Quinoa (Cooked) (+2.2 mg, +727%).

Vitamina B12Semelhante

Quinoa

0 µg

Espinafre

0 µg

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

Minerais7 nutrientes

SódioEspinafre mais alto

Quinoa

17.5 mg1% VD

Espinafre

1,030 mg45% VD

Spinach (Raw) provides 1,030 mg vs 17.5 mg in Quinoa (Cooked) (+1,013 mg, +5787%).

PotássioEspinafre mais alto

Quinoa

430 mg9% VD

Espinafre

7,276 mg155% VD

Spinach (Raw) provides 7,276 mg vs 430 mg in Quinoa (Cooked) (+6,846 mg, +1592%).

CálcioEspinafre mais alto

Quinoa

42.5 mg3% VD

Espinafre

1,291 mg99% VD

Spinach (Raw) provides 1,291 mg vs 42.5 mg in Quinoa (Cooked) (+1,248 mg, +2938%).

FerroEspinafre mais alto

Quinoa

3.7 mg21% VD

Espinafre

35.3 mg196% VD

Spinach (Raw) provides 35.3 mg vs 3.7 mg in Quinoa (Cooked) (+31.6 mg, +849%).

MagnésioEspinafre mais alto

Quinoa

160 mg38% VD

Espinafre

1,030 mg245% VD

Spinach (Raw) provides 1,030 mg vs 160 mg in Quinoa (Cooked) (+870 mg, +544%).

FósforoEspinafre mais alto

Quinoa

380 mg30% VD

Espinafre

639 mg51% VD

Spinach (Raw) provides 639 mg vs 380 mg in Quinoa (Cooked) (+259 mg, +68%).

ZincoEspinafre mais alto

Quinoa

2.7 mg25% VD

Espinafre

6.9 mg63% VD

Spinach (Raw) provides 6.9 mg vs 2.7 mg in Quinoa (Cooked) (+4.2 mg, +154%).

Lipídios1 nutrientes

Gordura SaturadaEspinafre mais alto

Quinoa

0.58 g3% VD

Espinafre

0.82 g4% VD

Spinach (Raw) provides 0.82 g vs 0.58 g in Quinoa (Cooked) (+0.25 g, +43%).

Quinoa vs Espinafre

Quinoa

Espinafre

Nutritional Takeaways

Resumo da Comparação