Compare Nutrição Lado a Lado

Espinafre vs Nozes

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

Crisp fresh dark green spinach leaves arranged on clean studio surface

Vegetais

Espinafre

23Calorias

2.9Proteína

2.2Fibras

28.1Vitamina C

Ver Detalhes

Clean raw walnut halves in minimalist ceramic dish

Oleaginosas e Sementes

Nozes

654Calorias

15.2Proteína

6.7Fibras

1.3Vitamina 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 654 kcal, 631 kcal less).

Mais Proteína

+433%

Nozes

Walnuts (English, Halves) provides 15.2 g vs 2.9 g in Spinach (Raw) (+12.4 g, +433%).

Mais Fibras

+205%

Nozes

Walnuts (English, Halves) provides 6.7 g vs 2.2 g in Spinach (Raw) (+4.5 g, +205%).

Mais Vitamina C

+2062%

Espinafre

Spinach (Raw) provides 28.1 mg vs 1.3 mg in Walnuts (English, Halves) (+26.8 mg, +2062%).

Comparing per 100 g standard edible portion.

Nutriente

Espinafre100 g edible portion

Nozes100 g edible portion

Macronutrientes6 nutrientes

Calorias (Energia)Nozes mais alto

Espinafre

23 kcal1% VD

Nozes

654 kcal33% VD

Walnuts (English, Halves) provides 654 kcal vs 23 kcal in Spinach (Raw) (+631 kcal, +2743%).

ProteínaNozes mais alto

Espinafre

2.9 g6% VD

Nozes

15.2 g30% VD

Walnuts (English, Halves) provides 15.2 g vs 2.9 g in Spinach (Raw) (+12.4 g, +433%).

CarboidratosNozes mais alto

Espinafre

3.6 g1% VD

Nozes

13.7 g5% VD

Walnuts (English, Halves) provides 13.7 g vs 3.6 g in Spinach (Raw) (+10.1 g, +278%).

Fibra AlimentarNozes mais alto

Espinafre

2.2 g8% VD

Nozes

6.7 g24% VD

Walnuts (English, Halves) provides 6.7 g vs 2.2 g in Spinach (Raw) (+4.5 g, +205%).

Gordura TotalNozes mais alto

Espinafre

0.39 g1% VD

Nozes

65.2 g84% VD

Walnuts (English, Halves) provides 65.2 g vs 0.39 g in Spinach (Raw) (+64.8 g, +16621%).

AçúcaresNozes mais alto

Espinafre

0.42 g1% VD

Nozes

2.6 g5% VD

Walnuts (English, Halves) provides 2.6 g vs 0.42 g in Spinach (Raw) (+2.2 g, +521%).

Vitaminas12 nutrientes

Vitamina CEspinafre mais alto

Espinafre

28.1 mg31% VD

Nozes

1.3 mg1% VD

Spinach (Raw) provides 28.1 mg vs 1.3 mg in Walnuts (English, Halves) (+26.8 mg, +2062%).

Vitamina AEspinafre mais alto

Espinafre

469 µg52% VD

Nozes

1.0 µg

Spinach (Raw) provides 469 µg vs 1.0 µg in Walnuts (English, Halves) (+468 µg, +46800%).

Vitamina DSemelhante

Espinafre

0 µg

Nozes

0 µg

Both Spinach (Raw) and Walnuts (English, Halves) provide similar amounts of vitamin d (0 µg).

Vitamina EEspinafre mais alto

Espinafre

2.0 mg14% VD

Nozes

0.70 mg5% VD

Spinach (Raw) provides 2.0 mg vs 0.70 mg in Walnuts (English, Halves) (+1.3 mg, +190%).

Vitamina KEspinafre mais alto

Espinafre

483 µg402% VD

Nozes

2.7 µg2% VD

Spinach (Raw) provides 483 µg vs 2.7 µg in Walnuts (English, Halves) (+480 µg, +17785%).

Ácido FólicoEspinafre mais alto

Espinafre

194 µg49% VD

Nozes

98 µg25% VD

Spinach (Raw) provides 194 µg vs 98 µg in Walnuts (English, Halves) (+96 µg, +98%).

Vitamina B1 (Tiamina)Nozes mais alto

Espinafre

0.08 mg7% VD

Nozes

0.34 mg28% VD

Walnuts (English, Halves) provides 0.34 mg vs 0.08 mg in Spinach (Raw) (+0.26 mg, +337%).

Vitamina B2 (Riboflavina)Semelhante

Espinafre

0.19 mg15% VD

Nozes

0.15 mg12% VD

Both Spinach (Raw) and Walnuts (English, Halves) provide similar amounts of riboflavin (vitamin b2) (0.19 mg).

Vitamina B3 (Niacina)Nozes mais alto

Espinafre

0.72 mg5% VD

Nozes

1.1 mg7% VD

Walnuts (English, Halves) provides 1.1 mg vs 0.72 mg in Spinach (Raw) (+0.40 mg, +55%).

Vitamina B5Nozes mais alto

Espinafre

0.07 mg1% VD

Nozes

0.57 mg11% VD

Walnuts (English, Halves) provides 0.57 mg vs 0.07 mg in Spinach (Raw) (+0.50 mg, +777%).

Vitamina B6Nozes mais alto

Espinafre

0.20 mg11% VD

Nozes

0.54 mg32% VD

Walnuts (English, Halves) provides 0.54 mg vs 0.20 mg in Spinach (Raw) (+0.34 mg, +175%).

Vitamina B12Semelhante

Espinafre

0 µg

Nozes

0 µg

Both Spinach (Raw) and Walnuts (English, Halves) provide similar amounts of vitamin b12 (0 µg).

Minerais7 nutrientes

SódioEspinafre mais alto

Espinafre

79.0 mg3% VD

Nozes

2.0 mg

Spinach (Raw) provides 79.0 mg vs 2.0 mg in Walnuts (English, Halves) (+77.0 mg, +3850%).

PotássioEspinafre mais alto

Espinafre

558 mg12% VD

Nozes

441 mg9% VD

Spinach (Raw) provides 558 mg vs 441 mg in Walnuts (English, Halves) (+117 mg, +27%).

CálcioSemelhante

Espinafre

99.0 mg8% VD

Nozes

98.0 mg8% VD

Both Spinach (Raw) and Walnuts (English, Halves) provide similar amounts of calcium (99.0 mg).

FerroNozes mais alto

Espinafre

2.7 mg15% VD

Nozes

2.9 mg16% VD

Walnuts (English, Halves) provides 2.9 mg vs 2.7 mg in Spinach (Raw) (+0.20 mg, +7%).

MagnésioNozes mais alto

Espinafre

79.0 mg19% VD

Nozes

158 mg38% VD

Walnuts (English, Halves) provides 158 mg vs 79.0 mg in Spinach (Raw) (+79.0 mg, +100%).

FósforoNozes mais alto

Espinafre

49.0 mg4% VD

Nozes

346 mg28% VD

Walnuts (English, Halves) provides 346 mg vs 49.0 mg in Spinach (Raw) (+297 mg, +606%).

ZincoNozes mais alto

Espinafre

0.53 mg5% VD

Nozes

3.1 mg28% VD

Walnuts (English, Halves) provides 3.1 mg vs 0.53 mg in Spinach (Raw) (+2.6 mg, +483%).

Lipídios1 nutrientes

Gordura SaturadaNozes mais alto

Espinafre

0.06 g

Nozes

6.1 g31% VD

Walnuts (English, Halves) provides 6.1 g vs 0.06 g in Spinach (Raw) (+6.1 g, +9630%).

Nutriente

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

Nozes28 g (1 oz / 14 halves (28 g))

Macronutrientes6 nutrientes

Calorias (Energia)Nozes mais alto

Espinafre

7 kcal

Nozes

183 kcal9% VD

Walnuts (English, Halves) provides 183 kcal vs 7 kcal in Spinach (Raw) (+176 kcal, +2554%).

ProteínaNozes mais alto

Espinafre

0.86 g2% VD

Nozes

4.3 g9% VD

Walnuts (English, Halves) provides 4.3 g vs 0.86 g in Spinach (Raw) (+3.4 g, +397%).

CarboidratosNozes mais alto

Espinafre

1.1 g

Nozes

3.8 g1% VD

Walnuts (English, Halves) provides 3.8 g vs 1.1 g in Spinach (Raw) (+2.7 g, +253%).

Fibra AlimentarNozes mais alto

Espinafre

0.66 g2% VD

Nozes

1.9 g7% VD

Walnuts (English, Halves) provides 1.9 g vs 0.66 g in Spinach (Raw) (+1.2 g, +184%).

Gordura TotalNozes mais alto

Espinafre

0.12 g

Nozes

18.3 g23% VD

Walnuts (English, Halves) provides 18.3 g vs 0.12 g in Spinach (Raw) (+18.1 g, +15506%).

AçúcaresNozes mais alto

Espinafre

0.13 g

Nozes

0.73 g1% VD

Walnuts (English, Halves) provides 0.73 g vs 0.13 g in Spinach (Raw) (+0.60 g, +480%).

Vitaminas12 nutrientes

Vitamina CEspinafre mais alto

Espinafre

8.4 mg9% VD

Nozes

0.36 mg

Spinach (Raw) provides 8.4 mg vs 0.36 mg in Walnuts (English, Halves) (+8.1 mg, +2216%).

Vitamina AEspinafre mais alto

Espinafre

141 µg16% VD

Nozes

0.3 µg

Spinach (Raw) provides 141 µg vs 0.3 µg in Walnuts (English, Halves) (+140 µg, +50150%).

Vitamina DSemelhante

Espinafre

0 µg

Nozes

0 µg

Both Spinach (Raw) and Walnuts (English, Halves) provide similar amounts of vitamin d (0 µg).

Vitamina EEspinafre mais alto

Espinafre

0.61 mg4% VD

Nozes

0.20 mg1% VD

Spinach (Raw) provides 0.61 mg vs 0.20 mg in Walnuts (English, Halves) (+0.41 mg, +211%).

Vitamina KEspinafre mais alto

Espinafre

145 µg121% VD

Nozes

0.8 µg1% VD

Spinach (Raw) provides 145 µg vs 0.8 µg in Walnuts (English, Halves) (+144 µg, +19063%).

Ácido FólicoEspinafre mais alto

Espinafre

58 µg15% VD

Nozes

27 µg7% VD

Spinach (Raw) provides 58 µg vs 27 µg in Walnuts (English, Halves) (+31 µg, +112%).

Vitamina B1 (Tiamina)Nozes mais alto

Espinafre

0.02 mg2% VD

Nozes

0.10 mg8% VD

Walnuts (English, Halves) provides slightly more thiamin (vitamin b1) (0.10 mg vs 0.02 mg).

Vitamina B2 (Riboflavina)Semelhante

Espinafre

0.06 mg4% VD

Nozes

0.04 mg3% VD

Both Spinach (Raw) and Walnuts (English, Halves) provide similar amounts of riboflavin (vitamin b2) (0.06 mg).

Vitamina B3 (Niacina)Nozes mais alto

Espinafre

0.22 mg1% VD

Nozes

0.32 mg2% VD

Walnuts (English, Halves) provides 0.32 mg vs 0.22 mg in Spinach (Raw) (+0.10 mg, +45%).

Vitamina B5Nozes mais alto

Espinafre

0.02 mg

Nozes

0.16 mg3% VD

Walnuts (English, Halves) provides slightly more pantothenic acid (b5) (0.16 mg vs 0.02 mg).

Vitamina B6Nozes mais alto

Espinafre

0.06 mg3% VD

Nozes

0.15 mg9% VD

Walnuts (English, Halves) provides slightly more vitamin b6 (0.15 mg vs 0.06 mg).

Vitamina B12Semelhante

Espinafre

0 µg

Nozes

0 µg

Both Spinach (Raw) and Walnuts (English, Halves) provide similar amounts of vitamin b12 (0 µg).

Minerais7 nutrientes

SódioEspinafre mais alto

Espinafre

23.7 mg1% VD

Nozes

0.56 mg

Spinach (Raw) provides 23.7 mg vs 0.56 mg in Walnuts (English, Halves) (+23.1 mg, +4132%).

PotássioEspinafre mais alto

Espinafre

167 mg4% VD

Nozes

123 mg3% VD

Spinach (Raw) provides 167 mg vs 123 mg in Walnuts (English, Halves) (+43.9 mg, +36%).

CálcioEspinafre mais alto

Espinafre

29.7 mg2% VD

Nozes

27.4 mg2% VD

Spinach (Raw) provides 29.7 mg vs 27.4 mg in Walnuts (English, Halves) (+2.3 mg, +8%).

FerroSemelhante

Espinafre

0.81 mg5% VD

Nozes

0.81 mg5% VD

Both Spinach (Raw) and Walnuts (English, Halves) provide similar amounts of iron (0.81 mg).

MagnésioNozes mais alto

Espinafre

23.7 mg6% VD

Nozes

44.2 mg11% VD

Walnuts (English, Halves) provides 44.2 mg vs 23.7 mg in Spinach (Raw) (+20.5 mg, +87%).

FósforoNozes mais alto

Espinafre

14.7 mg1% VD

Nozes

96.9 mg8% VD

Walnuts (English, Halves) provides 96.9 mg vs 14.7 mg in Spinach (Raw) (+82.2 mg, +559%).

ZincoNozes mais alto

Espinafre

0.16 mg1% VD

Nozes

0.87 mg8% VD

Walnuts (English, Halves) provides 0.87 mg vs 0.16 mg in Spinach (Raw) (+0.71 mg, +444%).

Lipídios1 nutrientes

Gordura SaturadaNozes mais alto

Espinafre

0.02 g

Nozes

1.7 g9% VD

Walnuts (English, Halves) provides 1.7 g vs 0.02 g in Spinach (Raw) (+1.7 g, +8981%).

Nutriente

EspinafreAmount per 100 kcal (435 g)

NozesAmount per 100 kcal (15 g)

Macronutrientes6 nutrientes

Calorias (Energia)Semelhante

Espinafre

100 kcal5% VD

Nozes

98 kcal5% VD

Both Spinach (Raw) and Walnuts (English, Halves) provide similar amounts of calories (energy) (100 kcal).

ProteínaEspinafre mais alto

Espinafre

12.4 g25% VD

Nozes

2.3 g5% VD

Spinach (Raw) provides 12.4 g vs 2.3 g in Walnuts (English, Halves) (+10.2 g, +445%).

CarboidratosEspinafre mais alto

Espinafre

15.8 g6% VD

Nozes

2.1 g1% VD

Spinach (Raw) provides 15.8 g vs 2.1 g in Walnuts (English, Halves) (+13.7 g, +668%).

Fibra AlimentarEspinafre mais alto

Espinafre

9.6 g34% VD

Nozes

1.0 g4% VD

Spinach (Raw) provides 9.6 g vs 1.0 g in Walnuts (English, Halves) (+8.6 g, +852%).

Gordura TotalNozes mais alto

Espinafre

1.7 g2% VD

Nozes

9.8 g13% VD

Walnuts (English, Halves) provides 9.8 g vs 1.7 g in Spinach (Raw) (+8.1 g, +477%).

AçúcaresEspinafre mais alto

Espinafre

1.8 g4% VD

Nozes

0.39 g1% VD

Spinach (Raw) provides 1.8 g vs 0.39 g in Walnuts (English, Halves) (+1.4 g, +367%).

Vitaminas12 nutrientes

Vitamina CEspinafre mais alto

Espinafre

122 mg136% VD

Nozes

0.20 mg

Spinach (Raw) provides 122 mg vs 0.20 mg in Walnuts (English, Halves) (+122 mg, +62585%).

Vitamina AEspinafre mais alto

Espinafre

2,040 µg227% VD

Nozes

0.2 µg

Spinach (Raw) provides 2,040 µg vs 0.2 µg in Walnuts (English, Halves) (+2,040 µg, +1360000%).

Vitamina DSemelhante

Espinafre

0 µg

Nozes

0 µg

Both Spinach (Raw) and Walnuts (English, Halves) provide similar amounts of vitamin d (0 µg).

Vitamina EEspinafre mais alto

Espinafre

8.8 mg59% VD

Nozes

0.11 mg1% VD

Spinach (Raw) provides 8.8 mg vs 0.11 mg in Walnuts (English, Halves) (+8.7 mg, +8310%).

Vitamina KEspinafre mais alto

Espinafre

2,101 µg1751% VD

Nozes

0.4 µg

Spinach (Raw) provides 2,101 µg vs 0.4 µg in Walnuts (English, Halves) (+2,100 µg, +518570%).

Ácido FólicoEspinafre mais alto

Espinafre

844 µg211% VD

Nozes

15 µg4% VD

Spinach (Raw) provides 844 µg vs 15 µg in Walnuts (English, Halves) (+829 µg, +5641%).

Vitamina B1 (Tiamina)Espinafre mais alto

Espinafre

0.34 mg28% VD

Nozes

0.05 mg4% VD

Spinach (Raw) provides 0.34 mg vs 0.05 mg in Walnuts (English, Halves) (+0.29 mg, +563%).

Vitamina B2 (Riboflavina)Espinafre mais alto

Espinafre

0.82 mg63% VD

Nozes

0.02 mg2% VD

Spinach (Raw) provides 0.82 mg vs 0.02 mg in Walnuts (English, Halves) (+0.80 mg, +3554%).

Vitamina B3 (Niacina)Espinafre mais alto

Espinafre

3.1 mg20% VD

Nozes

0.17 mg1% VD

Spinach (Raw) provides 3.1 mg vs 0.17 mg in Walnuts (English, Halves) (+3.0 mg, +1766%).

Vitamina B5Espinafre mais alto

Espinafre

0.28 mg6% VD

Nozes

0.09 mg2% VD

Spinach (Raw) provides 0.28 mg vs 0.09 mg in Walnuts (English, Halves) (+0.20 mg, +231%).

Vitamina B6Espinafre mais alto

Espinafre

0.85 mg50% VD

Nozes

0.08 mg5% VD

Spinach (Raw) provides 0.85 mg vs 0.08 mg in Walnuts (English, Halves) (+0.77 mg, +953%).

Vitamina B12Semelhante

Espinafre

0 µg

Nozes

0 µg

Both Spinach (Raw) and Walnuts (English, Halves) provide similar amounts of vitamin b12 (0 µg).

Minerais7 nutrientes

SódioEspinafre mais alto

Espinafre

344 mg15% VD

Nozes

0.30 mg

Spinach (Raw) provides 344 mg vs 0.30 mg in Walnuts (English, Halves) (+343 mg, +114450%).

PotássioEspinafre mais alto

Espinafre

2,427 mg52% VD

Nozes

66.1 mg1% VD

Spinach (Raw) provides 2,427 mg vs 66.1 mg in Walnuts (English, Halves) (+2,361 mg, +3569%).

CálcioEspinafre mais alto

Espinafre

431 mg33% VD

Nozes

14.7 mg1% VD

Spinach (Raw) provides 431 mg vs 14.7 mg in Walnuts (English, Halves) (+416 mg, +2830%).

FerroEspinafre mais alto

Espinafre

11.8 mg65% VD

Nozes

0.44 mg2% VD

Spinach (Raw) provides 11.8 mg vs 0.44 mg in Walnuts (English, Halves) (+11.4 mg, +2601%).

MagnésioEspinafre mais alto

Espinafre

344 mg82% VD

Nozes

23.7 mg6% VD

Spinach (Raw) provides 344 mg vs 23.7 mg in Walnuts (English, Halves) (+320 mg, +1350%).

FósforoEspinafre mais alto

Espinafre

213 mg17% VD

Nozes

51.9 mg4% VD

Spinach (Raw) provides 213 mg vs 51.9 mg in Walnuts (English, Halves) (+161 mg, +311%).

ZincoEspinafre mais alto

Espinafre

2.3 mg21% VD

Nozes

0.46 mg4% VD

Spinach (Raw) provides 2.3 mg vs 0.46 mg in Walnuts (English, Halves) (+1.8 mg, +397%).

Lipídios1 nutrientes

Gordura SaturadaNozes mais alto

Espinafre

0.27 g1% VD

Nozes

0.92 g5% VD

Walnuts (English, Halves) provides 0.92 g vs 0.27 g in Spinach (Raw) (+0.65 g, +236%).

Nutriente

EspinafreNormalized to 300 kcal (1304 g)

NozesNormalized to 300 kcal (46 g)

Macronutrientes6 nutrientes

Calorias (Energia)Semelhante

Espinafre

300 kcal15% VD

Nozes

301 kcal15% VD

Both Spinach (Raw) and Walnuts (English, Halves) provide similar amounts of calories (energy) (300 kcal).

ProteínaEspinafre mais alto

Espinafre

37.3 g75% VD

Nozes

7.0 g14% VD

Spinach (Raw) provides 37.3 g vs 7.0 g in Walnuts (English, Halves) (+30.3 g, +432%).

CarboidratosEspinafre mais alto

Espinafre

47.3 g17% VD

Nozes

6.3 g2% VD

Spinach (Raw) provides 47.3 g vs 6.3 g in Walnuts (English, Halves) (+41.0 g, +651%).

Fibra AlimentarEspinafre mais alto

Espinafre

28.7 g102% VD

Nozes

3.1 g11% VD

Spinach (Raw) provides 28.7 g vs 3.1 g in Walnuts (English, Halves) (+25.6 g, +831%).

Gordura TotalNozes mais alto

Espinafre

5.1 g7% VD

Nozes

30.0 g38% VD

Walnuts (English, Halves) provides 30.0 g vs 5.1 g in Spinach (Raw) (+24.9 g, +490%).

AçúcaresEspinafre mais alto

Espinafre

5.5 g11% VD

Nozes

1.2 g2% VD

Spinach (Raw) provides 5.5 g vs 1.2 g in Walnuts (English, Halves) (+4.3 g, +356%).

Vitaminas12 nutrientes

Vitamina CEspinafre mais alto

Espinafre

366 mg407% VD

Nozes

0.60 mg1% VD

Spinach (Raw) provides 366 mg vs 0.60 mg in Walnuts (English, Halves) (+366 mg, +61175%).

Vitamina AEspinafre mais alto

Espinafre

6,116 µg680% VD

Nozes

0.5 µg

Spinach (Raw) provides 6,116 µg vs 0.5 µg in Walnuts (English, Halves) (+6,115 µg, +1329413%).

Vitamina DSemelhante

Espinafre

0 µg

Nozes

0 µg

Both Spinach (Raw) and Walnuts (English, Halves) provide similar amounts of vitamin d (0 µg).

Vitamina EEspinafre mais alto

Espinafre

26.5 mg176% VD

Nozes

0.32 mg2% VD

Spinach (Raw) provides 26.5 mg vs 0.32 mg in Walnuts (English, Halves) (+26.1 mg, +8121%).

Vitamina KEspinafre mais alto

Espinafre

6,297 µg5248% VD

Nozes

1.2 µg1% VD

Spinach (Raw) provides 6,297 µg vs 1.2 µg in Walnuts (English, Halves) (+6,296 µg, +506906%).

Ácido FólicoEspinafre mais alto

Espinafre

2,530 µg632% VD

Nozes

45 µg11% VD

Spinach (Raw) provides 2,530 µg vs 45 µg in Walnuts (English, Halves) (+2,485 µg, +5512%).

Vitamina B1 (Tiamina)Espinafre mais alto

Espinafre

1.0 mg85% VD

Nozes

0.16 mg13% VD

Spinach (Raw) provides 1.0 mg vs 0.16 mg in Walnuts (English, Halves) (+0.86 mg, +548%).

Vitamina B2 (Riboflavina)Espinafre mais alto

Espinafre

2.5 mg190% VD

Nozes

0.07 mg5% VD

Spinach (Raw) provides 2.5 mg vs 0.07 mg in Walnuts (English, Halves) (+2.4 mg, +3472%).

Vitamina B3 (Niacina)Espinafre mais alto

Espinafre

9.4 mg59% VD

Nozes

0.52 mg3% VD

Spinach (Raw) provides 9.4 mg vs 0.52 mg in Walnuts (English, Halves) (+8.9 mg, +1724%).

Vitamina B5Espinafre mais alto

Espinafre

0.85 mg17% VD

Nozes

0.26 mg5% VD

Spinach (Raw) provides 0.85 mg vs 0.26 mg in Walnuts (English, Halves) (+0.59 mg, +223%).

Vitamina B6Espinafre mais alto

Espinafre

2.5 mg150% VD

Nozes

0.25 mg15% VD

Spinach (Raw) provides 2.5 mg vs 0.25 mg in Walnuts (English, Halves) (+2.3 mg, +929%).

Vitamina B12Semelhante

Espinafre

0 µg

Nozes

0 µg

Both Spinach (Raw) and Walnuts (English, Halves) provide similar amounts of vitamin b12 (0 µg).

Minerais7 nutrientes

SódioEspinafre mais alto

Espinafre

1,030 mg45% VD

Nozes

0.92 mg

Spinach (Raw) provides 1,030 mg vs 0.92 mg in Walnuts (English, Halves) (+1,029 mg, +111874%).

PotássioEspinafre mais alto

Espinafre

7,276 mg155% VD

Nozes

203 mg4% VD

Spinach (Raw) provides 7,276 mg vs 203 mg in Walnuts (English, Halves) (+7,073 mg, +3487%).

CálcioEspinafre mais alto

Espinafre

1,291 mg99% VD

Nozes

45.1 mg3% VD

Spinach (Raw) provides 1,291 mg vs 45.1 mg in Walnuts (English, Halves) (+1,246 mg, +2764%).

FerroEspinafre mais alto

Espinafre

35.3 mg196% VD

Nozes

1.3 mg7% VD

Spinach (Raw) provides 35.3 mg vs 1.3 mg in Walnuts (English, Halves) (+34.0 mg, +2540%).

MagnésioEspinafre mais alto

Espinafre

1,030 mg245% VD

Nozes

72.7 mg17% VD

Spinach (Raw) provides 1,030 mg vs 72.7 mg in Walnuts (English, Halves) (+957 mg, +1317%).

FósforoEspinafre mais alto

Espinafre

639 mg51% VD

Nozes

159 mg13% VD

Spinach (Raw) provides 639 mg vs 159 mg in Walnuts (English, Halves) (+480 mg, +301%).

ZincoEspinafre mais alto

Espinafre

6.9 mg63% VD

Nozes

1.4 mg13% VD

Spinach (Raw) provides 6.9 mg vs 1.4 mg in Walnuts (English, Halves) (+5.5 mg, +386%).

Lipídios1 nutrientes

Gordura SaturadaNozes mais alto

Espinafre

0.82 g4% VD

Nozes

2.8 g14% VD

Walnuts (English, Halves) provides 2.8 g vs 0.82 g in Spinach (Raw) (+2.0 g, +243%).

Espinafre vs Nozes

Espinafre

Nozes

Nutritional Takeaways

Resumo da Comparação