Spinach, mature vs Alfalfa seeds, sprouted, raw
Comparación nutricional por 100g · USDA Foundation Foods y USDA SR Legacy
Spinach, mature es más alto en más vitaminas y minerales
Calorías (kcal)
Spinach —
Alfalfa seeds 23
Proteínas (g)
Spinach 2.91
Alfalfa seeds 3.99
Carbohidratos (g)
Spinach 2.64
Alfalfa seeds 2.10
Grasas (g)
Spinach 0.604
Alfalfa seeds 0.690
Fibra (g)
Spinach 1.59
Alfalfa seeds 1.90
Respuestas rápidas
¿Cuál tiene más proteínas?
Alfalfa seeds, sprouted, raw — 3.99g vs 2.91g por 100g.
¿Cuál es más denso en nutrientes?
Spinach, mature 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 | |
| Macronutrients | |||
| Agua | 92.4 g | 92.8 g | = |
| Proteína | 2.91 g | 3.99 g | -27% |
| Lípidos totales (grasa) | 0.604 g | 0.690 g | -12% |
| Carbohidratos, por diferencia | 2.64 g | 2.10 g | +26% |
| Fibra dietética total | 1.59 g | 1.90 g | -16% |
| Fats & Fatty Acids | |||
| ácidos grasos, saturados totales | — | 0.069 g | |
| ácidos grasos, monoinsaturados totales | — | 0.056 g | |
| ácidos grasos, trans totales | — | 0 g | |
| colesterol | — | 0 mg | |
| Vitamins | |||
| vitamina C, ácido ascórbico total | 30.3 mg | 8.20 mg | +269% |
| Thiamin (Vitamin B1) | 0.076 mg | 0.076 mg | +1% |
| Riboflavin (Vitamin B2) | 0.192 mg | 0.126 mg | +52% |
| Niacin (Vitamin B3) | 0.510 mg | 0.481 mg | +6% |
| Pantothenic acid (Vitamin B5) | — | 0.563 mg | |
| Vitamin B-6 — Pyridoxine | 0.214 mg | 0.034 mg | +530% |
| Biotin (Vitamin B7) | 113 ug | 36.0 ug | +215% |
| Folate, total (Vitamin B9) | — | 0 ug | |
| colina, total | — | 14.4 mg | |
| Vitamin B-12 — Cobalamin | — | 0 ug | |
| vitamina A, RAE | 306 ug | 8.00 ug | +3725% |
| caroteno, beta | 3669 ug | 87.0 ug | +4117% |
| caroteno, alfa | 0 ug | 6.00 ug | -100% |
| vitamina E (alfa-tocoferol) | — | 0.020 mg | |
| vitamina D (D2 + D3) | — | 0 ug | |
| Minerals | |||
| calcio, Ca | 66.6 mg | 32.0 mg | +108% |
| hierro, Fe | 1.05 mg | 0.960 mg | +10% |
| magnesio, Mg | 93.0 mg | 27.0 mg | +244% |
| fósforo, P | 40.6 mg | 70.0 mg | -42% |
| potasio, K | 460 mg | 79.0 mg | +482% |
| sodio, Na | 107 mg | 6.00 mg | +1677% |
| zinc, Zn | 0.423 mg | 0.920 mg | -54% |
| cobre, Cu | 0.079 mg | 0.157 mg | -50% |
| manganeso, Mn | 0.426 mg | 0.188 mg | +126% |
| selenio, Se | 0 ug | 0.600 ug | -100% |
| Other Nutrients | |||
| energía (factores generales de Atwater) | 28 kcal | — | |
| energía (factores específicos de Atwater) | 22 kcal | — | |
| Energía | — | 96.0 kj | |
| Nitrógeno | 0.465 g | — | |
| Ceniza | 1.42 g | 0.400 g | +254% |
| azúcares totales | — | 0.200 g | |
| Sacarosa | — | 0 g | |
| Glucosa | — | 0.080 g | |
| Fructosa | — | 0.120 g | |
| Lactosa | — | 0 g | |
| Maltosa | — | 0 g | |
| Galactosa | — | 0 g | |
| yodo, I | 6.09 ug | — | |
| biotina | 4.25 ug | — | |
| Folic acid (Vitamin B9 — synthetic) | — | 36.0 ug | |
| Folate, DFE (Vitamin B9 — dietary folate equivalents) | — | 36.0 ug | |
| betaína | — | 0.400 mg | |
| vitamina B-12, añadida | — | 0 ug | |
| retinol | — | 0 ug | |
| caroteno, gamma | 0 ug | — | |
| Beta-carotene (Provitamin A) | 10.0 ug | 6.00 ug | +67% |
| criptoxantina, alfa | 0 ug | — | |
| vitamina A, UI | — | 155 IU | |
| Beta-cryptoxanthin (Provitamin A) | 0 ug | 0 ug | = |
| Lycopene | 7918 ug | 0 ug | |
| cis-luteína/zeaxantina | 0 ug | — | |
| Alpha-carotene (Provitamin A) | 7451 ug | — | |
| zeaxantina | 467 ug | — | |
| vitamina E, añadida | — | 0 mg | |
| Vitamin D (D2 + D3 — total) | — | 0 IU | |
| Vitamin K1 — Phylloquinone | — | 30.5 ug | |
| 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) | — | 0.002 g | |
| SFA 16:0 (Palmitic acid) | — | 0.059 g | |
| SFA 18:0 (Stearic acid) | — | 0.008 g | |
| MUFA 16:1 (Omega-7, Palmitoleic acid) | — | 0 g | |
| MUFA 18:1 (Omega-9, Oleic acid family) | — | 0.056 g | |
| MUFA 20:1 (Omega-9, Gondoic / Gadoleic acid) | — | 0 g | |
| MUFA 22:1 (Omega-9, Erucic acid family) | — | 0 g | |
| ácidos grasos, poliinsaturados totales | — | 0.409 g | |
| PUFA 18:2 (Omega-6, Linoleic acid) | — | 0.234 g | |
| PUFA 18:3 (Omega-3, Alpha-linolenic family) | — | 0.175 g | |
| 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 | |
| Threonine (EAA) | — | 0.134 g | |
| Isoleucine (EAA, BCAA) | — | 0.143 g | |
| Leucine (EAA, BCAA) | — | 0.267 g | |
| Lysine (EAA) | — | 0.214 g | |
| Valine (EAA, BCAA) | — | 0.145 g | |
| Alcohol etílico | — | 0 g | |
| Cafeína | — | 0 mg | |
| Teobromina | — | 0 mg | |
| daidzeína | 0 mg | 0.019 mg | -100% |
| genisteína | 0 mg | 0.016 mg | -100% |
| dímeros de proantocianidinas | 0 mg | — | |
| trímeros de proantocianidinas | 0 mg | — | |
| proantocianidina 4-6mers | 0 mg | — | |
| proantocianidina 7-10mers | 0 mg | — | |
| polímeros de proantocianidinas (>10mers) | 0 mg | — | |
| apigenina | 0 mg | 0 mg | = |
| luteolina | 0.740 mg | 0 mg | |
| kaempferol | 6.38 mg | 0 mg | |
| miricetina | 0.350 mg | 0 mg | |
| quercetina | 3.97 mg | 1.70 mg | +134% |
| 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 mg | 0.035 mg | -100% |
| Iodine | |||
| yodo mcg/100gB | 6.70 mcg | — | |
* Todos los valores por 100g de porción comestible. Fuente: USDA Foundation Foods y USDA SR Legacy. La columna Dif. muestra la diferencia porcentual respecto al Alimento B.