Spinach, frozen, chopped or leaf, cooked, boiled, drained, with salt vs Quinoa, uncooked
Comparación nutricional por 100g · USDA SR Legacy y USDA SR Legacy
Quinoa, uncooked es más alto en más vitaminas y minerales
Calorías (kcal)
Spinach 34
Quinoa 368
Proteínas (g)
Spinach 4.01
Quinoa 14.1
Carbohidratos (g)
Spinach 4.80
Quinoa 64.2
Grasas (g)
Spinach 0.870
Quinoa 6.07
Fibra (g)
Spinach 3.70
Quinoa 7.00
Respuestas rápidas
¿Cuál tiene más proteínas?
Quinoa, uncooked — 14.1g vs 4.01g por 100g.
¿Cuál tiene menos calorías?
Spinach, frozen, chopped or leaf, cooked, boiled, drained, with salt — 34 vs 368 kcal por 100g.
¿Cuál es más denso en nutrientes?
Quinoa, uncooked 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 | Quinoa | Dif. |
|---|---|---|---|
| Energy | |||
| Energía | 34 kcal | 368 kcal | -91% |
| Macronutrients | |||
| Agua | 88.9 g | 13.3 g | +570% |
| Proteína | 4.01 g | 14.1 g | -72% |
| Lípidos totales (grasa) | 0.870 g | 6.07 g | -86% |
| Carbohidratos, por diferencia | 4.80 g | 64.2 g | -93% |
| Fibra dietética total | 3.70 g | 7.00 g | -47% |
| Fats & Fatty Acids | |||
| ácidos grasos, saturados totales | 0.036 g | 0.706 g | -95% |
| ácidos grasos, monoinsaturados totales | 0 g | 1.61 g | -100% |
| ácidos grasos, trans totales | 0 g | — | |
| colesterol | 0 mg | 0 mg | = |
| Vitamins | |||
| vitamina C, ácido ascórbico total | 2.20 mg | — | |
| Thiamin (Vitamin B1) | 0.078 mg | 0.360 mg | -78% |
| Riboflavin (Vitamin B2) | 0.176 mg | 0.318 mg | -45% |
| Niacin (Vitamin B3) | 0.439 mg | 1.52 mg | -71% |
| Pantothenic acid (Vitamin B5) | 0.075 mg | 0.772 mg | -90% |
| Vitamin B-6 — Pyridoxine | 0.136 mg | 0.487 mg | -72% |
| Biotin (Vitamin B7) | 121 ug | 184 ug | -34% |
| Folate, total (Vitamin B9) | 0 ug | 0 ug | = |
| colina, total | 24.8 mg | 70.2 mg | -65% |
| Vitamin B-12 — Cobalamin | 0 ug | 0 ug | = |
| vitamina A, RAE | 603 ug | 1.00 ug | +60200% |
| caroteno, beta | 7237 ug | 8.00 ug | +90363% |
| caroteno, alfa | 0 ug | 0 ug | = |
| vitamina E (alfa-tocoferol) | 3.54 mg | 2.44 mg | +45% |
| vitamina D (D2 + D3) | 0 ug | 0 ug | = |
| Vitamin K2 — Menaquinone-4 (MK-4) | — | 1.10 ug | |
| Minerals | |||
| calcio, Ca | 153 mg | 47.0 mg | +226% |
| hierro, Fe | 1.96 mg | 4.57 mg | -57% |
| magnesio, Mg | 82.0 mg | 197 mg | -58% |
| fósforo, P | 50.0 mg | 457 mg | -89% |
| potasio, K | 302 mg | 563 mg | -46% |
| sodio, Na | 322 mg | 5.00 mg | +6340% |
| zinc, Zn | 0.490 mg | 3.10 mg | -84% |
| cobre, Cu | 0.161 mg | 0.590 mg | -73% |
| manganeso, Mn | 0.717 mg | 2.03 mg | -65% |
| selenio, Se | 5.50 ug | 8.50 ug | -35% |
| Other Nutrients | |||
| Energía | 143 kj | 1539 kj | -91% |
| Ceniza | 1.39 g | 2.38 g | -42% |
| azúcares totales | 0.510 g | — | |
| Sacarosa | 0.210 g | — | |
| Glucosa | 0.200 g | — | |
| Fructosa | 0.090 g | — | |
| Lactosa | 0 g | — | |
| Maltosa | 0 g | — | |
| Galactosa | 0 g | — | |
| Almidón | 0 g | 52.2 g | -100% |
| Folic acid (Vitamin B9 — synthetic) | 121 ug | 184 ug | -34% |
| Folate, DFE (Vitamin B9 — dietary folate equivalents) | 121 ug | 184 ug | -34% |
| betaína | 112 mg | 630 mg | -82% |
| vitamina B-12, añadida | 0 ug | — | |
| retinol | 0 ug | 0 ug | = |
| Beta-carotene (Provitamin A) | 0 ug | 1.00 ug | -100% |
| vitamina A, UI | 12061 IU | 14.0 IU | +86050% |
| Beta-cryptoxanthin (Provitamin A) | 0 ug | 0 ug | = |
| Lycopene | 15690 ug | 163 ug | +9526% |
| vitamina E, añadida | 0 mg | — | |
| Vitamin E — Beta-Tocopherol (β-Tocopherol) | 0.010 mg | 0.080 mg | -88% |
| Vitamin E — Gamma-Tocopherol (γ-Tocopherol) | 0.170 mg | 4.55 mg | -96% |
| Vitamin E — Delta-Tocopherol (δ-Tocopherol) | 0 mg | 0.350 mg | -100% |
| Vitamin E — Alpha-Tocotrienol (α-Tocotrienol) | 0 mg | 0 mg | = |
| Vitamin E — Beta-Tocotrienol (β-Tocotrienol) | 0 mg | 0 mg | = |
| Vitamin E — Gamma-Tocotrienol (γ-Tocotrienol) | 0 mg | 0 mg | = |
| Vitamin E — Delta-Tocotrienol (δ-Tocotrienol) | 0 mg | 0 mg | = |
| Vitamin D (D2 + D3 — total) | 0 IU | 0 IU | = |
| Vitamin K1 — Phylloquinone | 541 ug | 0 ug | |
| Vitamin K (Dihydrophylloquinone — K1 reduced form) | 0 ug | 0 ug | = |
| SFA 4:0 (Butyric acid) | 0 g | — | |
| SFA 6:0 (Caproic acid) | 0 g | — | |
| SFA 8:0 (Caprylic acid) | 0 g | 0 g | = |
| SFA 10:0 (Capric acid) | 0 g | 0 g | = |
| SFA 12:0 (Lauric acid) | 0 g | 0 g | = |
| SFA 14:0 (Myristic acid) | 0 g | 0 g | = |
| SFA 15:0 (Pentadecanoic acid) | 0 g | 0 g | = |
| SFA 16:0 (Palmitic acid) | 0.036 g | 0.600 g | -94% |
| SFA 17:0 (Margaric acid) | 0 g | 0 g | = |
| SFA 18:0 (Stearic acid) | 0 g | 0.037 g | -100% |
| SFA 20:0 (Arachidic acid) | 0 g | 0.030 g | -100% |
| SFA 22:0 (Behenic acid) | 0 g | 0.030 g | -100% |
| SFA 24:0 (Lignoceric acid) | 0 g | 0.010 g | -100% |
| MUFA 14:1 (Myristoleic acid) | 0 g | 0 g | = |
| MUFA 15:1 (Pentadecenoic acid) | — | 0 g | |
| MUFA 16:1 (Omega-7, Palmitoleic acid) | 0 g | 0 g | = |
| MUFA 17:1 (Heptadecenoic acid) | — | 0 g | |
| MUFA 18:1 (Omega-9, Oleic acid family) | 0 g | 1.42 g | -100% |
| MUFA 20:1 (Omega-9, Gondoic / Gadoleic acid) | 0 g | 0.093 g | -100% |
| MUFA 22:1 (Omega-9, Erucic acid family) | 0 g | 0.083 g | -100% |
| MUFA 24:1 c (Omega-9, Nervonic acid — cis) | — | 0.017 g | |
| ácidos grasos, poliinsaturados totales | 0.086 g | 3.29 g | -97% |
| PUFA 18:2 (Omega-6, Linoleic acid) | 0 g | 2.98 g | -100% |
| PUFA 18:3 (Omega-3, Alpha-linolenic family) | 0.086 g | 0.260 g | -67% |
| PUFA 18:4 n-3 (Omega-3, SDA — Stearidonic acid) | 0 g | 0 g | = |
| PUFA 20:2 n-6 (Omega-6, Eicosadienoic acid) | — | 0 g | |
| PUFA 20:3 (DGLA family — Dihomo-gamma-linolenic acid) | — | 0 g | |
| PUFA 20:4 (Omega-6, Arachidonic acid family) | 0 g | 0.009 g | -100% |
| PUFA 20:5 n-3 (Omega-3, EPA — Eicosapentaenoic acid) | 0 g | 0 g | = |
| PUFA 21:5 (Omega-3, Heneicosapentaenoic acid) | — | 0 g | |
| PUFA 22:4 (Omega-6, Adrenic acid) | — | 0 g | |
| PUFA 22:5 n-3 (Omega-3, DPA — Docosapentaenoic acid) | 0 g | 0 g | = |
| PUFA 22:6 n-3 (Omega-3, DHA — Docosahexaenoic acid) | 0 g | 0.047 g | -100% |
| Tryptophan (EAA) | 0.101 g | 0.167 g | -40% |
| Threonine (EAA) | 0.220 g | 0.421 g | -48% |
| Isoleucine (EAA, BCAA) | 0.128 g | 0.504 g | -75% |
| Leucine (EAA, BCAA) | 0.205 g | 0.840 g | -76% |
| Lysine (EAA) | 0.256 g | 0.766 g | -67% |
| Methionine (EAA) | 0.053 g | 0.309 g | -83% |
| Cystine (conditionally essential) | 0.029 g | 0.203 g | -86% |
| Phenylalanine (EAA) | 0.211 g | 0.593 g | -64% |
| Tyrosine (conditionally essential) | 0.219 g | 0.267 g | -18% |
| Valine (EAA, BCAA) | 0.181 g | 0.594 g | -70% |
| Arginine (conditionally essential) | 0.489 g | 1.09 g | -55% |
| Histidine (EAA) | 0.049 g | 0.407 g | -88% |
| alanina | 0.222 g | 0.588 g | -62% |
| ácido aspártico | 0.436 g | 1.13 g | -62% |
| ácido glutámico | 0.516 g | 1.87 g | -72% |
| Glycine (conditionally essential) | 0.225 g | 0.694 g | -68% |
| Proline (conditionally essential) | 0.201 g | 0.773 g | -74% |
| serina | 0.173 g | 0.567 g | -69% |
| Cafeína | 0 mg | — | |
| Teobromina | 0 mg | — | |
| Choline | |||
| colina de esfingomielina | — | 0.700 mg | |
| colina de fosfatidilcolina | — | 17.0 mg | |
| colina de fosfocolina | — | 0.400 mg | |
| colina de glicerofosfolina | — | 14.0 mg | |
| colina libre | — | 38.0 mg | |
| colina total | — | 70.0 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.