Spinach, frozen, chopped or leaf, cooked, boiled, drained, without salt vs Alfalfa seeds, sprouted, raw
Comparación nutricional por 100g · USDA SR Legacy y USDA SR Legacy
Spinach, frozen, chopped or leaf, cooked, boiled, drained, without salt es más alto en más vitaminas y minerales
Calorías (kcal)
Spinach 34
Alfalfa seeds 23
Proteínas (g)
Spinach 4.01
Alfalfa seeds 3.99
Carbohidratos (g)
Spinach 4.80
Alfalfa seeds 2.10
Grasas (g)
Spinach 0.870
Alfalfa seeds 0.690
Fibra (g)
Spinach 3.70
Alfalfa seeds 1.90
Respuestas rápidas
¿Cuál tiene más proteínas?
Spinach, frozen, chopped or leaf, cooked, boiled, drained, without salt — 4.01g vs 3.99g por 100g.
¿Cuál tiene menos calorías?
Alfalfa seeds, sprouted, raw — 23 vs 34 kcal por 100g.
¿Cuál es más denso en nutrientes?
Spinach, frozen, chopped or leaf, cooked, boiled, drained, without 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 | 34 kcal | 23 kcal | +48% |
| Macronutrients | |||
| Agua | 88.9 g | 92.8 g | -4% |
| Proteína | 4.01 g | 3.99 g | +1% |
| Lípidos totales (grasa) | 0.870 g | 0.690 g | +26% |
| Carbohidratos, por diferencia | 4.80 g | 2.10 g | +129% |
| Fibra dietética total | 3.70 g | 1.90 g | +95% |
| Fats & Fatty Acids | |||
| ácidos grasos, saturados totales | 0.157 g | 0.069 g | +128% |
| ácidos grasos, monoinsaturados totales | 0 g | 0.056 g | -100% |
| ácidos grasos, trans totales | 0 g | 0 g | = |
| colesterol | 0 mg | 0 mg | = |
| Vitamins | |||
| vitamina C, ácido ascórbico total | 2.20 mg | 8.20 mg | -73% |
| Thiamin (Vitamin B1) | 0.078 mg | 0.076 mg | +3% |
| Riboflavin (Vitamin B2) | 0.176 mg | 0.126 mg | +40% |
| Niacin (Vitamin B3) | 0.439 mg | 0.481 mg | -9% |
| Pantothenic acid (Vitamin B5) | 0.075 mg | 0.563 mg | -87% |
| Vitamin B-6 — Pyridoxine | 0.136 mg | 0.034 mg | +300% |
| Biotin (Vitamin B7) | 121 ug | 36.0 ug | +236% |
| Folate, total (Vitamin B9) | 0 ug | 0 ug | = |
| colina, total | 24.8 mg | 14.4 mg | +72% |
| Vitamin B-12 — Cobalamin | 0 ug | 0 ug | = |
| vitamina A, RAE | 603 ug | 8.00 ug | +7438% |
| caroteno, beta | 7237 ug | 87.0 ug | +8218% |
| caroteno, alfa | 0 ug | 6.00 ug | -100% |
| vitamina E (alfa-tocoferol) | 3.54 mg | 0.020 mg | +17600% |
| vitamina D (D2 + D3) | 0 ug | 0 ug | = |
| Minerals | |||
| calcio, Ca | 153 mg | 32.0 mg | +378% |
| hierro, Fe | 1.96 mg | 0.960 mg | +104% |
| magnesio, Mg | 82.0 mg | 27.0 mg | +204% |
| fósforo, P | 50.0 mg | 70.0 mg | -29% |
| potasio, K | 302 mg | 79.0 mg | +282% |
| sodio, Na | 97.0 mg | 6.00 mg | +1517% |
| zinc, Zn | 0.490 mg | 0.920 mg | -47% |
| cobre, Cu | 0.161 mg | 0.157 mg | +3% |
| manganeso, Mn | 0.717 mg | 0.188 mg | +281% |
| selenio, Se | 5.50 ug | 0.600 ug | +817% |
| Other Nutrients | |||
| Energía | 143 kj | 96.0 kj | +49% |
| Ceniza | 1.39 g | 0.400 g | +247% |
| azúcares totales | 0.510 g | 0.200 g | +155% |
| Sacarosa | 0.210 g | 0 g | |
| Glucosa | 0.200 g | 0.080 g | +150% |
| Fructosa | 0.090 g | 0.120 g | -25% |
| Lactosa | 0 g | 0 g | = |
| Maltosa | 0 g | 0 g | = |
| Galactosa | 0 g | 0 g | = |
| Almidón | 0 g | — | |
| Folic acid (Vitamin B9 — synthetic) | 121 ug | 36.0 ug | +236% |
| Folate, DFE (Vitamin B9 — dietary folate equivalents) | 121 ug | 36.0 ug | +236% |
| betaína | 110 mg | 0.400 mg | +27400% |
| 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 | 12061 IU | 155 IU | +7681% |
| Beta-cryptoxanthin (Provitamin A) | 0 ug | 0 ug | = |
| Lycopene | 15690 ug | 0 ug | |
| vitamina E, añadida | 0 mg | 0 mg | = |
| Vitamin E — Beta-Tocopherol (β-Tocopherol) | 0.010 mg | — | |
| Vitamin E — Gamma-Tocopherol (γ-Tocopherol) | 0.170 mg | — | |
| Vitamin E — Delta-Tocopherol (δ-Tocopherol) | 0 mg | — | |
| Vitamin E — Alpha-Tocotrienol (α-Tocotrienol) | 0 mg | — | |
| Vitamin E — Beta-Tocotrienol (β-Tocotrienol) | 0 mg | — | |
| Vitamin E — Gamma-Tocotrienol (γ-Tocotrienol) | 0 mg | — | |
| Vitamin E — Delta-Tocotrienol (δ-Tocotrienol) | 0 mg | — | |
| Vitamin D (D2 + D3 — total) | 0 IU | 0 IU | = |
| Vitamin K1 — Phylloquinone | 541 ug | 30.5 ug | +1673% |
| Vitamin K (Dihydrophylloquinone — K1 reduced form) | 0 ug | — | |
| SFA 4:0 (Butyric acid) | 0 g | 0 g | = |
| SFA 6:0 (Caproic acid) | 0 g | 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 | 0.002 g | -100% |
| SFA 15:0 (Pentadecanoic acid) | 0 g | — | |
| SFA 16:0 (Palmitic acid) | 0.157 g | 0.059 g | +166% |
| SFA 17:0 (Margaric acid) | 0 g | — | |
| SFA 18:0 (Stearic acid) | 0 g | 0.008 g | -100% |
| SFA 20:0 (Arachidic acid) | 0 g | — | |
| SFA 22:0 (Behenic acid) | 0 g | — | |
| SFA 24:0 (Lignoceric acid) | 0 g | — | |
| MUFA 14:1 (Myristoleic acid) | 0 g | — | |
| MUFA 16:1 (Omega-7, Palmitoleic acid) | 0 g | 0 g | = |
| MUFA 18:1 (Omega-9, Oleic acid family) | 0 g | 0.056 g | -100% |
| MUFA 20:1 (Omega-9, Gondoic / Gadoleic acid) | 0 g | 0 g | = |
| MUFA 22:1 (Omega-9, Erucic acid family) | 0 g | 0 g | = |
| ácidos grasos, poliinsaturados totales | 0.371 g | 0.409 g | -9% |
| PUFA 18:2 (Omega-6, Linoleic acid) | 0 g | 0.234 g | -100% |
| PUFA 18:3 (Omega-3, Alpha-linolenic family) | 0.371 g | 0.175 g | +112% |
| PUFA 18:4 n-3 (Omega-3, SDA — Stearidonic acid) | 0 g | 0 g | = |
| PUFA 20:4 (Omega-6, Arachidonic acid family) | 0 g | 0 g | = |
| PUFA 20:5 n-3 (Omega-3, EPA — Eicosapentaenoic acid) | 0 g | 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 g | = |
| Tryptophan (EAA) | 0.101 g | — | |
| Threonine (EAA) | 0.220 g | 0.134 g | +64% |
| Isoleucine (EAA, BCAA) | 0.128 g | 0.143 g | -10% |
| Leucine (EAA, BCAA) | 0.205 g | 0.267 g | -23% |
| Lysine (EAA) | 0.256 g | 0.214 g | +20% |
| Methionine (EAA) | 0.053 g | — | |
| Cystine (conditionally essential) | 0.029 g | — | |
| Phenylalanine (EAA) | 0.211 g | — | |
| Tyrosine (conditionally essential) | 0.219 g | — | |
| Valine (EAA, BCAA) | 0.181 g | 0.145 g | +25% |
| Arginine (conditionally essential) | 0.489 g | — | |
| Histidine (EAA) | 0.049 g | — | |
| alanina | 0.222 g | — | |
| ácido aspártico | 0.436 g | — | |
| ácido glutámico | 0.516 g | — | |
| Glycine (conditionally essential) | 0.225 g | — | |
| Proline (conditionally essential) | 0.201 g | — | |
| serina | 0.173 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 | 0 mg | = |
| colina de fosfatidilcolina | 22.0 mg | 1.00 mg | +2100% |
| colina de fosfocolina | 1.10 mg | 1.80 mg | -39% |
| colina de glicerofosfolina | 0 mg | 0.600 mg | -100% |
| colina libre | 1.70 mg | 11.0 mg | -85% |
| colina total | 25.0 mg | 14.0 mg | +79% |
| 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.