Compare Nutrição Lado a Lado

Espinafre vs Leite

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 fresh glass of pure white milk on neutral studio surface

Laticínios

Leite

61Calorias

3.1Proteína

0.0Fibras

0.0Vitamina C

Ver Detalhes

Highlights

Nutritional Takeaways

Based on standard 100g edible portion comparison

Menos Calorias

-62%

Espinafre

Spinach (Raw) has fewer calories (energy) (23 kcal vs 61 kcal, 38 kcal less).

Mais Proteína

+10%

Leite

Whole Milk (3.25% Fat) provides 3.2 g vs 2.9 g in Spinach (Raw) (+0.29 g, +10%).

Mais Fibras

Espinafre

Spinach (Raw) provides 2.2 g vs 0 g in Whole Milk (3.25% Fat) (+2.2 g).

Mais Vitamina C

Espinafre

Spinach (Raw) provides 28.1 mg vs 0 mg in Whole Milk (3.25% Fat) (+28.1 mg).

Comparing per 100 g standard edible portion.

Nutriente

Espinafre100 g edible portion

Leite100 g edible portion

Macronutrientes6 nutrientes

Calorias (Energia)Leite mais alto

Espinafre

23 kcal1% VD

Leite

61 kcal3% VD

Whole Milk (3.25% Fat) provides 61 kcal vs 23 kcal in Spinach (Raw) (+38 kcal, +165%).

ProteínaLeite mais alto

Espinafre

2.9 g6% VD

Leite

3.2 g6% VD

Whole Milk (3.25% Fat) provides 3.2 g vs 2.9 g in Spinach (Raw) (+0.29 g, +10%).

CarboidratosLeite mais alto

Espinafre

3.6 g1% VD

Leite

4.8 g2% VD

Whole Milk (3.25% Fat) provides 4.8 g vs 3.6 g in Spinach (Raw) (+1.2 g, +32%).

Fibra AlimentarEspinafre mais alto

Espinafre

2.2 g8% VD

Leite

0 g

Spinach (Raw) has higher dietary fiber (2.2 g vs 0 g).

Gordura TotalLeite mais alto

Espinafre

0.39 g1% VD

Leite

3.3 g4% VD

Whole Milk (3.25% Fat) provides 3.3 g vs 0.39 g in Spinach (Raw) (+2.9 g, +733%).

AçúcaresLeite mais alto

Espinafre

0.42 g1% VD

Leite

5.1 g10% VD

Whole Milk (3.25% Fat) provides 5.1 g vs 0.42 g in Spinach (Raw) (+4.6 g, +1102%).

Vitaminas12 nutrientes

Vitamina CEspinafre mais alto

Espinafre

28.1 mg31% VD

Leite

0 mg

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

Vitamina AEspinafre mais alto

Espinafre

469 µg52% VD

Leite

46 µg5% VD

Spinach (Raw) provides 469 µg vs 46 µg in Whole Milk (3.25% Fat) (+423 µg, +920%).

Vitamina DLeite mais alto

Espinafre

0 µg

Leite

1.3 µg7% VD

Whole Milk (3.25% Fat) has higher vitamin d (1.3 µg vs 0 µg).

Vitamina EEspinafre mais alto

Espinafre

2.0 mg14% VD

Leite

0.07 mg

Spinach (Raw) provides 2.0 mg vs 0.07 mg in Whole Milk (3.25% Fat) (+2.0 mg, +2800%).

Vitamina KEspinafre mais alto

Espinafre

483 µg402% VD

Leite

0.3 µg

Spinach (Raw) provides 483 µg vs 0.3 µg in Whole Milk (3.25% Fat) (+483 µg, +160867%).

Ácido FólicoEspinafre mais alto

Espinafre

194 µg49% VD

Leite

5.0 µg1% VD

Spinach (Raw) provides 194 µg vs 5.0 µg in Whole Milk (3.25% Fat) (+189 µg, +3780%).

Vitamina B1 (Tiamina)Semelhante

Espinafre

0.08 mg7% VD

Leite

0.05 mg4% VD

Both Spinach (Raw) and Whole Milk (3.25% Fat) provide similar amounts of thiamin (vitamin b1) (0.08 mg).

Vitamina B2 (Riboflavina)Semelhante

Espinafre

0.19 mg15% VD

Leite

0.17 mg13% VD

Both Spinach (Raw) and Whole Milk (3.25% Fat) provide similar amounts of riboflavin (vitamin b2) (0.19 mg).

Vitamina B3 (Niacina)Espinafre mais alto

Espinafre

0.72 mg5% VD

Leite

0.09 mg1% VD

Spinach (Raw) provides 0.72 mg vs 0.09 mg in Whole Milk (3.25% Fat) (+0.64 mg, +713%).

Vitamina B5Leite mais alto

Espinafre

0.07 mg1% VD

Leite

0.37 mg7% VD

Whole Milk (3.25% Fat) provides 0.37 mg vs 0.07 mg in Spinach (Raw) (+0.31 mg, +474%).

Vitamina B6Espinafre mais alto

Espinafre

0.20 mg11% VD

Leite

0.04 mg2% VD

Spinach (Raw) provides slightly more vitamin b6 (0.20 mg vs 0.04 mg).

Vitamina B12Leite mais alto

Espinafre

0 µg

Leite

0.5 µg19% VD

Whole Milk (3.25% Fat) has higher vitamin b12 (0.5 µg vs 0 µg).

Minerais7 nutrientes

SódioEspinafre mais alto

Espinafre

79.0 mg3% VD

Leite

43.0 mg2% VD

Spinach (Raw) provides 79.0 mg vs 43.0 mg in Whole Milk (3.25% Fat) (+36.0 mg, +84%).

PotássioEspinafre mais alto

Espinafre

558 mg12% VD

Leite

132 mg3% VD

Spinach (Raw) provides 558 mg vs 132 mg in Whole Milk (3.25% Fat) (+426 mg, +323%).

CálcioLeite mais alto

Espinafre

99.0 mg8% VD

Leite

113 mg9% VD

Whole Milk (3.25% Fat) provides 113 mg vs 99.0 mg in Spinach (Raw) (+14.0 mg, +14%).

FerroEspinafre mais alto

Espinafre

2.7 mg15% VD

Leite

0.03 mg

Spinach (Raw) provides 2.7 mg vs 0.03 mg in Whole Milk (3.25% Fat) (+2.7 mg, +8933%).

MagnésioEspinafre mais alto

Espinafre

79.0 mg19% VD

Leite

10.0 mg2% VD

Spinach (Raw) provides 79.0 mg vs 10.0 mg in Whole Milk (3.25% Fat) (+69.0 mg, +690%).

FósforoLeite mais alto

Espinafre

49.0 mg4% VD

Leite

84.0 mg7% VD

Whole Milk (3.25% Fat) provides 84.0 mg vs 49.0 mg in Spinach (Raw) (+35.0 mg, +71%).

ZincoEspinafre mais alto

Espinafre

0.53 mg5% VD

Leite

0.37 mg3% VD

Spinach (Raw) provides 0.53 mg vs 0.37 mg in Whole Milk (3.25% Fat) (+0.16 mg, +43%).

Lipídios1 nutrientes

Gordura SaturadaLeite mais alto

Espinafre

0.06 g

Leite

1.9 g9% VD

Whole Milk (3.25% Fat) provides 1.9 g vs 0.06 g in Spinach (Raw) (+1.8 g, +2852%).

Nutriente

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

Leite244 g (1 cup (244 g))

Macronutrientes6 nutrientes

Calorias (Energia)Leite mais alto

Espinafre

7 kcal

Leite

149 kcal7% VD

Whole Milk (3.25% Fat) provides 149 kcal vs 7 kcal in Spinach (Raw) (+142 kcal, +2057%).

ProteínaLeite mais alto

Espinafre

0.86 g2% VD

Leite

7.7 g15% VD

Whole Milk (3.25% Fat) provides 7.7 g vs 0.86 g in Spinach (Raw) (+6.8 g, +796%).

CarboidratosLeite mais alto

Espinafre

1.1 g

Leite

11.7 g4% VD

Whole Milk (3.25% Fat) provides 11.7 g vs 1.1 g in Spinach (Raw) (+10.6 g, +975%).

Fibra AlimentarEspinafre mais alto

Espinafre

0.66 g2% VD

Leite

0 g

Spinach (Raw) has higher dietary fiber (0.66 g vs 0 g).

Gordura TotalLeite mais alto

Espinafre

0.12 g

Leite

7.9 g10% VD

Whole Milk (3.25% Fat) provides 7.9 g vs 0.12 g in Spinach (Raw) (+7.8 g, +6678%).

AçúcaresLeite mais alto

Espinafre

0.13 g

Leite

12.3 g25% VD

Whole Milk (3.25% Fat) provides 12.3 g vs 0.13 g in Spinach (Raw) (+12.2 g, +9679%).

Vitaminas12 nutrientes

Vitamina CEspinafre mais alto

Espinafre

8.4 mg9% VD

Leite

0 mg

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

Vitamina AEspinafre mais alto

Espinafre

141 µg16% VD

Leite

112 µg12% VD

Spinach (Raw) provides 141 µg vs 112 µg in Whole Milk (3.25% Fat) (+28 µg, +25%).

Vitamina DLeite mais alto

Espinafre

0 µg

Leite

3.2 µg16% VD

Whole Milk (3.25% Fat) has higher vitamin d (3.2 µg vs 0 µg).

Vitamina EEspinafre mais alto

Espinafre

0.61 mg4% VD

Leite

0.17 mg1% VD

Spinach (Raw) provides 0.61 mg vs 0.17 mg in Whole Milk (3.25% Fat) (+0.44 mg, +257%).

Vitamina KEspinafre mais alto

Espinafre

145 µg121% VD

Leite

0.7 µg1% VD

Spinach (Raw) provides 145 µg vs 0.7 µg in Whole Milk (3.25% Fat) (+144 µg, +19691%).

Ácido FólicoEspinafre mais alto

Espinafre

58 µg15% VD

Leite

12 µg3% VD

Spinach (Raw) provides 58 µg vs 12 µg in Whole Milk (3.25% Fat) (+46 µg, +377%).

Vitamina B1 (Tiamina)Leite mais alto

Espinafre

0.02 mg2% VD

Leite

0.11 mg9% VD

Whole Milk (3.25% Fat) provides slightly more thiamin (vitamin b1) (0.11 mg vs 0.02 mg).

Vitamina B2 (Riboflavina)Leite mais alto

Espinafre

0.06 mg4% VD

Leite

0.41 mg32% VD

Whole Milk (3.25% Fat) provides 0.41 mg vs 0.06 mg in Spinach (Raw) (+0.36 mg, +627%).

Vitamina B3 (Niacina)Semelhante

Espinafre

0.22 mg1% VD

Leite

0.22 mg1% VD

Both Spinach (Raw) and Whole Milk (3.25% Fat) provide similar amounts of niacin (vitamin b3) (0.22 mg).

Vitamina B5Leite mais alto

Espinafre

0.02 mg

Leite

0.91 mg18% VD

Whole Milk (3.25% Fat) provides 0.91 mg vs 0.02 mg in Spinach (Raw) (+0.89 mg, +4567%).

Vitamina B6Semelhante

Espinafre

0.06 mg3% VD

Leite

0.09 mg5% VD

Both Spinach (Raw) and Whole Milk (3.25% Fat) provide similar amounts of vitamin b6 (0.06 mg).

Vitamina B12Leite mais alto

Espinafre

0 µg

Leite

1.1 µg46% VD

Whole Milk (3.25% Fat) has higher vitamin b12 (1.1 µg vs 0 µg).

Minerais7 nutrientes

SódioLeite mais alto

Espinafre

23.7 mg1% VD

Leite

105 mg5% VD

Whole Milk (3.25% Fat) provides 105 mg vs 23.7 mg in Spinach (Raw) (+81.2 mg, +343%).

PotássioLeite mais alto

Espinafre

167 mg4% VD

Leite

322 mg7% VD

Whole Milk (3.25% Fat) provides 322 mg vs 167 mg in Spinach (Raw) (+155 mg, +92%).

CálcioLeite mais alto

Espinafre

29.7 mg2% VD

Leite

276 mg21% VD

Whole Milk (3.25% Fat) provides 276 mg vs 29.7 mg in Spinach (Raw) (+246 mg, +828%).

FerroEspinafre mais alto

Espinafre

0.81 mg5% VD

Leite

0.07 mg

Spinach (Raw) provides 0.81 mg vs 0.07 mg in Whole Milk (3.25% Fat) (+0.74 mg, +1011%).

MagnésioSemelhante

Espinafre

23.7 mg6% VD

Leite

24.4 mg6% VD

Both Spinach (Raw) and Whole Milk (3.25% Fat) provide similar amounts of magnesium (23.7 mg).

FósforoLeite mais alto

Espinafre

14.7 mg1% VD

Leite

205 mg16% VD

Whole Milk (3.25% Fat) provides 205 mg vs 14.7 mg in Spinach (Raw) (+190 mg, +1294%).

ZincoLeite mais alto

Espinafre

0.16 mg1% VD

Leite

0.90 mg8% VD

Whole Milk (3.25% Fat) provides 0.90 mg vs 0.16 mg in Spinach (Raw) (+0.74 mg, +468%).

Lipídios1 nutrientes

Gordura SaturadaLeite mais alto

Espinafre

0.02 g

Leite

4.5 g23% VD

Whole Milk (3.25% Fat) provides 4.5 g vs 0.02 g in Spinach (Raw) (+4.5 g, +23913%).

Nutriente

EspinafreAmount per 100 kcal (435 g)

LeiteAmount per 100 kcal (164 g)

Macronutrientes6 nutrientes

Calorias (Energia)Semelhante

Espinafre

100 kcal5% VD

Leite

100 kcal5% VD

Both Spinach (Raw) and Whole Milk (3.25% Fat) provide similar amounts of calories (energy) (100 kcal).

ProteínaEspinafre mais alto

Espinafre

12.4 g25% VD

Leite

5.2 g10% VD

Spinach (Raw) provides 12.4 g vs 5.2 g in Whole Milk (3.25% Fat) (+7.3 g, +141%).

CarboidratosEspinafre mais alto

Espinafre

15.8 g6% VD

Leite

7.9 g3% VD

Spinach (Raw) provides 15.8 g vs 7.9 g in Whole Milk (3.25% Fat) (+7.9 g, +101%).

Fibra AlimentarEspinafre mais alto

Espinafre

9.6 g34% VD

Leite

0 g

Spinach (Raw) has higher dietary fiber (9.6 g vs 0 g).

Gordura TotalLeite mais alto

Espinafre

1.7 g2% VD

Leite

5.3 g7% VD

Whole Milk (3.25% Fat) provides 5.3 g vs 1.7 g in Spinach (Raw) (+3.6 g, +214%).

AçúcaresLeite mais alto

Espinafre

1.8 g4% VD

Leite

8.3 g17% VD

Whole Milk (3.25% Fat) provides 8.3 g vs 1.8 g in Spinach (Raw) (+6.5 g, +353%).

Vitaminas12 nutrientes

Vitamina CEspinafre mais alto

Espinafre

122 mg136% VD

Leite

0 mg

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

Vitamina AEspinafre mais alto

Espinafre

2,040 µg227% VD

Leite

75 µg8% VD

Spinach (Raw) provides 2,040 µg vs 75 µg in Whole Milk (3.25% Fat) (+1,965 µg, +2604%).

Vitamina DLeite mais alto

Espinafre

0 µg

Leite

2.1 µg11% VD

Whole Milk (3.25% Fat) has higher vitamin d (2.1 µg vs 0 µg).

Vitamina EEspinafre mais alto

Espinafre

8.8 mg59% VD

Leite

0.11 mg1% VD

Spinach (Raw) provides 8.8 mg vs 0.11 mg in Whole Milk (3.25% Fat) (+8.7 mg, +7592%).

Vitamina KEspinafre mais alto

Espinafre

2,101 µg1751% VD

Leite

0.5 µg

Spinach (Raw) provides 2,101 µg vs 0.5 µg in Whole Milk (3.25% Fat) (+2,100 µg, +426854%).

Ácido FólicoEspinafre mais alto

Espinafre

844 µg211% VD

Leite

8.2 µg2% VD

Spinach (Raw) provides 844 µg vs 8.2 µg in Whole Milk (3.25% Fat) (+836 µg, +10191%).

Vitamina B1 (Tiamina)Espinafre mais alto

Espinafre

0.34 mg28% VD

Leite

0.08 mg6% VD

Spinach (Raw) provides 0.34 mg vs 0.08 mg in Whole Milk (3.25% Fat) (+0.26 mg, +350%).

Vitamina B2 (Riboflavina)Espinafre mais alto

Espinafre

0.82 mg63% VD

Leite

0.28 mg21% VD

Spinach (Raw) provides 0.82 mg vs 0.28 mg in Whole Milk (3.25% Fat) (+0.54 mg, +197%).

Vitamina B3 (Niacina)Espinafre mais alto

Espinafre

3.1 mg20% VD

Leite

0.15 mg1% VD

Spinach (Raw) provides 3.1 mg vs 0.15 mg in Whole Milk (3.25% Fat) (+3.0 mg, +2058%).

Vitamina B5Leite mais alto

Espinafre

0.28 mg6% VD

Leite

0.61 mg12% VD

Whole Milk (3.25% Fat) provides 0.61 mg vs 0.28 mg in Spinach (Raw) (+0.33 mg, +116%).

Vitamina B6Espinafre mais alto

Espinafre

0.85 mg50% VD

Leite

0.06 mg3% VD

Spinach (Raw) provides 0.85 mg vs 0.06 mg in Whole Milk (3.25% Fat) (+0.79 mg, +1337%).

Vitamina B12Leite mais alto

Espinafre

0 µg

Leite

0.7 µg31% VD

Whole Milk (3.25% Fat) has higher vitamin b12 (0.7 µg vs 0 µg).

Minerais7 nutrientes

SódioEspinafre mais alto

Espinafre

344 mg15% VD

Leite

70.5 mg3% VD

Spinach (Raw) provides 344 mg vs 70.5 mg in Whole Milk (3.25% Fat) (+273 mg, +387%).

PotássioEspinafre mais alto

Espinafre

2,427 mg52% VD

Leite

216 mg5% VD

Spinach (Raw) provides 2,427 mg vs 216 mg in Whole Milk (3.25% Fat) (+2,211 mg, +1021%).

CálcioEspinafre mais alto

Espinafre

431 mg33% VD

Leite

185 mg14% VD

Spinach (Raw) provides 431 mg vs 185 mg in Whole Milk (3.25% Fat) (+245 mg, +132%).

FerroEspinafre mais alto

Espinafre

11.8 mg65% VD

Leite

0.05 mg

Spinach (Raw) provides 11.8 mg vs 0.05 mg in Whole Milk (3.25% Fat) (+11.7 mg, +23860%).

MagnésioEspinafre mais alto

Espinafre

344 mg82% VD

Leite

16.4 mg4% VD

Spinach (Raw) provides 344 mg vs 16.4 mg in Whole Milk (3.25% Fat) (+327 mg, +1995%).

FósforoEspinafre mais alto

Espinafre

213 mg17% VD

Leite

138 mg11% VD

Spinach (Raw) provides 213 mg vs 138 mg in Whole Milk (3.25% Fat) (+75.4 mg, +55%).

ZincoEspinafre mais alto

Espinafre

2.3 mg21% VD

Leite

0.61 mg6% VD

Spinach (Raw) provides 2.3 mg vs 0.61 mg in Whole Milk (3.25% Fat) (+1.7 mg, +280%).

Lipídios1 nutrientes

Gordura SaturadaLeite mais alto

Espinafre

0.27 g1% VD

Leite

3.1 g15% VD

Whole Milk (3.25% Fat) provides 3.1 g vs 0.27 g in Spinach (Raw) (+2.8 g, +1013%).

Nutriente

EspinafreNormalized to 300 kcal (1304 g)

LeiteNormalized to 300 kcal (492 g)

Macronutrientes6 nutrientes

Calorias (Energia)Semelhante

Espinafre

300 kcal15% VD

Leite

300 kcal15% VD

Both Spinach (Raw) and Whole Milk (3.25% Fat) provide similar amounts of calories (energy) (300 kcal).

ProteínaEspinafre mais alto

Espinafre

37.3 g75% VD

Leite

15.5 g31% VD

Spinach (Raw) provides 37.3 g vs 15.5 g in Whole Milk (3.25% Fat) (+21.8 g, +141%).

CarboidratosEspinafre mais alto

Espinafre

47.3 g17% VD

Leite

23.6 g9% VD

Spinach (Raw) provides 47.3 g vs 23.6 g in Whole Milk (3.25% Fat) (+23.7 g, +100%).

Fibra AlimentarEspinafre mais alto

Espinafre

28.7 g102% VD

Leite

0 g

Spinach (Raw) has higher dietary fiber (28.7 g vs 0 g).

Gordura TotalLeite mais alto

Espinafre

5.1 g7% VD

Leite

16.0 g21% VD

Whole Milk (3.25% Fat) provides 16.0 g vs 5.1 g in Spinach (Raw) (+10.9 g, +214%).

AçúcaresLeite mais alto

Espinafre

5.5 g11% VD

Leite

24.8 g50% VD

Whole Milk (3.25% Fat) provides 24.8 g vs 5.5 g in Spinach (Raw) (+19.4 g, +354%).

Vitaminas12 nutrientes

Vitamina CEspinafre mais alto

Espinafre

366 mg407% VD

Leite

0 mg

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

Vitamina AEspinafre mais alto

Espinafre

6,116 µg680% VD

Leite

226 µg25% VD

Spinach (Raw) provides 6,116 µg vs 226 µg in Whole Milk (3.25% Fat) (+5,889 µg, +2602%).

Vitamina DLeite mais alto

Espinafre

0 µg

Leite

6.4 µg32% VD

Whole Milk (3.25% Fat) has higher vitamin d (6.4 µg vs 0 µg).

Vitamina EEspinafre mais alto

Espinafre

26.5 mg176% VD

Leite

0.34 mg2% VD

Spinach (Raw) provides 26.5 mg vs 0.34 mg in Whole Milk (3.25% Fat) (+26.1 mg, +7586%).

Vitamina KEspinafre mais alto

Espinafre

6,297 µg5248% VD

Leite

1.5 µg1% VD

Spinach (Raw) provides 6,297 µg vs 1.5 µg in Whole Milk (3.25% Fat) (+6,296 µg, +426527%).

Ácido FólicoEspinafre mais alto

Espinafre

2,530 µg632% VD

Leite

25 µg6% VD

Spinach (Raw) provides 2,530 µg vs 25 µg in Whole Milk (3.25% Fat) (+2,505 µg, +10184%).

Vitamina B1 (Tiamina)Espinafre mais alto

Espinafre

1.0 mg85% VD

Leite

0.23 mg19% VD

Spinach (Raw) provides 1.0 mg vs 0.23 mg in Whole Milk (3.25% Fat) (+0.79 mg, +349%).

Vitamina B2 (Riboflavina)Espinafre mais alto

Espinafre

2.5 mg190% VD

Leite

0.83 mg64% VD

Spinach (Raw) provides 2.5 mg vs 0.83 mg in Whole Milk (3.25% Fat) (+1.6 mg, +196%).

Vitamina B3 (Niacina)Espinafre mais alto

Espinafre

9.4 mg59% VD

Leite

0.44 mg3% VD

Spinach (Raw) provides 9.4 mg vs 0.44 mg in Whole Milk (3.25% Fat) (+9.0 mg, +2056%).

Vitamina B5Leite mais alto

Espinafre

0.85 mg17% VD

Leite

1.8 mg37% VD

Whole Milk (3.25% Fat) provides 1.8 mg vs 0.85 mg in Spinach (Raw) (+0.99 mg, +117%).

Vitamina B6Espinafre mais alto

Espinafre

2.5 mg150% VD

Leite

0.18 mg10% VD

Spinach (Raw) provides 2.5 mg vs 0.18 mg in Whole Milk (3.25% Fat) (+2.4 mg, +1336%).

Vitamina B12Leite mais alto

Espinafre

0 µg

Leite

2.2 µg92% VD

Whole Milk (3.25% Fat) has higher vitamin b12 (2.2 µg vs 0 µg).

Minerais7 nutrientes

SódioEspinafre mais alto

Espinafre

1,030 mg45% VD

Leite

212 mg9% VD

Spinach (Raw) provides 1,030 mg vs 212 mg in Whole Milk (3.25% Fat) (+819 mg, +387%).

PotássioEspinafre mais alto

Espinafre

7,276 mg155% VD

Leite

649 mg14% VD

Spinach (Raw) provides 7,276 mg vs 649 mg in Whole Milk (3.25% Fat) (+6,627 mg, +1020%).

CálcioEspinafre mais alto

Espinafre

1,291 mg99% VD

Leite

556 mg43% VD

Spinach (Raw) provides 1,291 mg vs 556 mg in Whole Milk (3.25% Fat) (+735 mg, +132%).

FerroEspinafre mais alto

Espinafre

35.3 mg196% VD

Leite

0.15 mg1% VD

Spinach (Raw) provides 35.3 mg vs 0.15 mg in Whole Milk (3.25% Fat) (+35.2 mg, +23842%).

MagnésioEspinafre mais alto

Espinafre

1,030 mg245% VD

Leite

49.2 mg12% VD

Spinach (Raw) provides 1,030 mg vs 49.2 mg in Whole Milk (3.25% Fat) (+981 mg, +1994%).

FósforoEspinafre mais alto

Espinafre

639 mg51% VD

Leite

413 mg33% VD

Spinach (Raw) provides 639 mg vs 413 mg in Whole Milk (3.25% Fat) (+226 mg, +55%).

ZincoEspinafre mais alto

Espinafre

6.9 mg63% VD

Leite

1.8 mg17% VD

Spinach (Raw) provides 6.9 mg vs 1.8 mg in Whole Milk (3.25% Fat) (+5.1 mg, +280%).

Lipídios1 nutrientes

Gordura SaturadaLeite mais alto

Espinafre

0.82 g4% VD

Leite

9.2 g46% VD

Whole Milk (3.25% Fat) provides 9.2 g vs 0.82 g in Spinach (Raw) (+8.3 g, +1014%).

Espinafre vs Leite

Espinafre

Leite

Nutritional Takeaways

Resumo da Comparação