Spinach, cooked, boiled, drained, with salt vs Alfalfa seeds, sprouted, raw
Comparación nutricional por 100g · USDA SR Legacy y USDA SR Legacy
Spinach, cooked, boiled, drained, with salt es más alto en más vitaminas y minerales
Calorías (kcal)
Spinach 23
Alfalfa seeds 23
Proteínas (g)
Spinach 2.97
Alfalfa seeds 3.99
Carbohidratos (g)
Spinach 3.75
Alfalfa seeds 2.10
Grasas (g)
Spinach 0.260
Alfalfa seeds 0.690
Fibra (g)
Spinach 2.40
Alfalfa seeds 1.90
Respuestas rápidas
¿Cuál tiene más proteínas?
Alfalfa seeds, sprouted, raw — 3.99g vs 2.97g por 100g.
¿Cuál tiene menos calorías?
Spinach, cooked, boiled, drained, with salt — 23 vs 23 kcal por 100g.
¿Cuál es más denso en nutrientes?
Spinach, cooked, boiled, drained, with salt puntúa más alto en más vitaminas y minerales por 100g, aunque ambos pueden ser parte de una dieta saludable.
Comparación Nutricional Completa
Todos los valores por 100g de porción comestible. Verde = Alimento A más alto · Azul = Alimento B más alto
| Nutriente | Spinach | Alfalfa seeds | Dif. |
|---|---|---|---|
| Energy | |||
| Energía | 23 kcal | 23 kcal | = |
| Macronutrients | |||
| Agua | 91.2 g | 92.8 g | -2% |
| Proteína | 2.97 g | 3.99 g | -26% |
| Lípidos totales (grasa) | 0.260 g | 0.690 g | -62% |
| Carbohidratos, por diferencia | 3.75 g | 2.10 g | +79% |
| Fibra dietética total | 2.40 g | 1.90 g | +26% |
| Fats & Fatty Acids | |||
| ácidos grasos, saturados totales | 0.043 g | 0.069 g | -38% |
| ácidos grasos, monoinsaturados totales | 0.006 g | 0.056 g | -89% |
| ácidos grasos, trans totales | 0 g | 0 g | = |
| colesterol | 0 mg | 0 mg | = |
| Vitamins | |||
| vitamina C, ácido ascórbico total | 9.80 mg | 8.20 mg | +20% |
| Thiamin (Vitamin B1) | 0.095 mg | 0.076 mg | +25% |
| Riboflavin (Vitamin B2) | 0.236 mg | 0.126 mg | +87% |
| Niacin (Vitamin B3) | 0.490 mg | 0.481 mg | +2% |
| Pantothenic acid (Vitamin B5) | 0.145 mg | 0.563 mg | -74% |
| Vitamin B-6 — Pyridoxine | 0.242 mg | 0.034 mg | +612% |
| Biotin (Vitamin B7) | 146 ug | 36.0 ug | +306% |
| Folate, total (Vitamin B9) | 0 ug | 0 ug | = |
| colina, total | 19.7 mg | 14.4 mg | +37% |
| Vitamin B-12 — Cobalamin | 0 ug | 0 ug | = |
| vitamina A, RAE | 524 ug | 8.00 ug | +6450% |
| caroteno, beta | 6288 ug | 87.0 ug | +7128% |
| caroteno, alfa | 0 ug | 6.00 ug | -100% |
| vitamina E (alfa-tocoferol) | 2.08 mg | 0.020 mg | +10300% |
| vitamina D (D2 + D3) | 0 ug | 0 ug | = |
| Minerals | |||
| calcio, Ca | 136 mg | 32.0 mg | +325% |
| hierro, Fe | 3.57 mg | 0.960 mg | +272% |
| magnesio, Mg | 87.0 mg | 27.0 mg | +222% |
| fósforo, P | 56.0 mg | 70.0 mg | -20% |
| potasio, K | 466 mg | 79.0 mg | +490% |
| sodio, Na | 306 mg | 6.00 mg | +5000% |
| zinc, Zn | 0.760 mg | 0.920 mg | -17% |
| cobre, Cu | 0.174 mg | 0.157 mg | +11% |
| manganeso, Mn | 0.935 mg | 0.188 mg | +397% |
| selenio, Se | 1.50 ug | 0.600 ug | +150% |
| Other Nutrients | |||
| Energía | 96.0 kj | 96.0 kj | = |
| Ceniza | 1.81 g | 0.400 g | +352% |
| azúcares totales | 0.430 g | 0.200 g | +115% |
| Sacarosa | — | 0 g | |
| Glucosa | — | 0.080 g | |
| Fructosa | — | 0.120 g | |
| Lactosa | — | 0 g | |
| Maltosa | — | 0 g | |
| Galactosa | — | 0 g | |
| fluoruro, F | 37.8 ug | — | |
| Folic acid (Vitamin B9 — synthetic) | 146 ug | 36.0 ug | +306% |
| Folate, DFE (Vitamin B9 — dietary folate equivalents) | 146 ug | 36.0 ug | +306% |
| betaína | 89.0 mg | 0.400 mg | +22150% |
| vitamina B-12, añadida | 0 ug | 0 ug | = |
| retinol | 0 ug | 0 ug | = |
| Beta-carotene (Provitamin A) | 0 ug | 6.00 ug | -100% |
| vitamina A, UI | 10481 IU | 155 IU | +6662% |
| Beta-cryptoxanthin (Provitamin A) | 0 ug | 0 ug | = |
| Lycopene | 11308 ug | 0 ug | |
| vitamina E, añadida | 0 mg | 0 mg | = |
| Vitamin D (D2 + D3 — total) | 0 IU | 0 IU | = |
| Vitamin K1 — Phylloquinone | 494 ug | 30.5 ug | +1518% |
| SFA 4:0 (Butyric acid) | — | 0 g | |
| SFA 6:0 (Caproic acid) | — | 0 g | |
| SFA 8:0 (Caprylic acid) | — | 0 g | |
| SFA 10:0 (Capric acid) | — | 0 g | |
| SFA 12:0 (Lauric acid) | — | 0 g | |
| SFA 14:0 (Myristic acid) | 0.006 g | 0.002 g | +200% |
| SFA 16:0 (Palmitic acid) | 0.033 g | 0.059 g | -44% |
| SFA 18:0 (Stearic acid) | 0.003 g | 0.008 g | -63% |
| MUFA 16:1 (Omega-7, Palmitoleic acid) | 0.003 g | 0 g | |
| MUFA 18:1 (Omega-9, Oleic acid family) | 0.003 g | 0.056 g | -95% |
| MUFA 20:1 (Omega-9, Gondoic / Gadoleic acid) | — | 0 g | |
| MUFA 22:1 (Omega-9, Erucic acid family) | — | 0 g | |
| ácidos grasos, poliinsaturados totales | 0.109 g | 0.409 g | -73% |
| PUFA 18:2 (Omega-6, Linoleic acid) | 0.017 g | 0.234 g | -93% |
| PUFA 18:3 (Omega-3, Alpha-linolenic family) | 0.092 g | 0.175 g | -47% |
| PUFA 18:4 n-3 (Omega-3, SDA — Stearidonic acid) | — | 0 g | |
| PUFA 20:4 (Omega-6, Arachidonic acid family) | — | 0 g | |
| PUFA 20:5 n-3 (Omega-3, EPA — Eicosapentaenoic acid) | — | 0 g | |
| PUFA 22:5 n-3 (Omega-3, DPA — Docosapentaenoic acid) | — | 0 g | |
| PUFA 22:6 n-3 (Omega-3, DHA — Docosahexaenoic acid) | — | 0 g | |
| Tryptophan (EAA) | 0.040 g | — | |
| Threonine (EAA) | 0.127 g | 0.134 g | -5% |
| Isoleucine (EAA, BCAA) | 0.152 g | 0.143 g | +6% |
| Leucine (EAA, BCAA) | 0.231 g | 0.267 g | -13% |
| Lysine (EAA) | 0.182 g | 0.214 g | -15% |
| Methionine (EAA) | 0.055 g | — | |
| Cystine (conditionally essential) | 0.035 g | — | |
| Phenylalanine (EAA) | 0.134 g | — | |
| Tyrosine (conditionally essential) | 0.113 g | — | |
| Valine (EAA, BCAA) | 0.168 g | 0.145 g | +16% |
| Arginine (conditionally essential) | 0.168 g | — | |
| Histidine (EAA) | 0.066 g | — | |
| alanina | 0.147 g | — | |
| ácido aspártico | 0.250 g | — | |
| ácido glutámico | 0.357 g | — | |
| Glycine (conditionally essential) | 0.140 g | — | |
| Proline (conditionally essential) | 0.116 g | — | |
| serina | 0.107 g | — | |
| Alcohol etílico | 0 g | 0 g | = |
| Cafeína | 0 mg | 0 mg | = |
| Teobromina | 0 mg | 0 mg | = |
| daidzeína | — | 0.019 mg | |
| genisteína | — | 0.016 mg | |
| apigenina | — | 0 mg | |
| luteolina | — | 0 mg | |
| kaempferol | — | 0 mg | |
| miricetina | — | 0 mg | |
| quercetina | — | 1.70 mg | |
| Choline | |||
| colina de esfingomielina | — | 0 mg | |
| colina de fosfatidilcolina | — | 1.00 mg | |
| colina de fosfocolina | — | 1.80 mg | |
| colina de glicerofosfolina | — | 0.600 mg | |
| colina libre | — | 11.0 mg | |
| colina total | — | 14.0 mg | |
| Isoflavones | |||
| isoflavonas totales | — | 0.035 mg | |
* Todos los valores por 100g de porción comestible. Fuente: USDA SR Legacy y USDA SR Legacy. La columna Dif. muestra la diferencia porcentual respecto al Alimento B.