Spinach, raw vs Broccoli, raw
Comparación nutricional por 100g · USDA SR Legacy y USDA SR Legacy
Spinach, raw es más alto en más vitaminas y minerales
Calorías (kcal)
Spinach 23
Broccoli 34
Proteínas (g)
Spinach 2.86
Broccoli 2.82
Carbohidratos (g)
Spinach 3.63
Broccoli 6.64
Grasas (g)
Spinach 0.390
Broccoli 0.370
Fibra (g)
Spinach 2.20
Broccoli 2.60
Respuestas rápidas
¿Cuál tiene más proteínas?
Spinach, raw — 2.86g vs 2.82g por 100g.
¿Cuál tiene menos calorías?
Spinach, raw — 23 vs 34 kcal por 100g.
¿Cuál es más denso en nutrientes?
Spinach, raw 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 | Broccoli | Dif. |
|---|---|---|---|
| Energy | |||
| Energía | 23 kcal | 34 kcal | -32% |
| Macronutrients | |||
| Agua | 91.4 g | 89.3 g | +2% |
| Proteína | 2.86 g | 2.82 g | +1% |
| Lípidos totales (grasa) | 0.390 g | 0.370 g | +5% |
| Carbohidratos, por diferencia | 3.63 g | 6.64 g | -45% |
| Fibra dietética total | 2.20 g | 2.60 g | -15% |
| Fats & Fatty Acids | |||
| ácidos grasos, saturados totales | 0.063 g | 0.114 g | -45% |
| ácidos grasos, monoinsaturados totales | 0.010 g | 0.031 g | -68% |
| ácidos grasos, trans totales | 0 g | 0 g | = |
| colesterol | 0 mg | 0 mg | = |
| Vitamins | |||
| vitamina C, ácido ascórbico total | 28.1 mg | 89.2 mg | -68% |
| Thiamin (Vitamin B1) | 0.078 mg | 0.071 mg | +10% |
| Riboflavin (Vitamin B2) | 0.189 mg | 0.117 mg | +62% |
| Niacin (Vitamin B3) | 0.724 mg | 0.639 mg | +13% |
| Pantothenic acid (Vitamin B5) | 0.065 mg | 0.573 mg | -89% |
| Vitamin B-6 — Pyridoxine | 0.195 mg | 0.175 mg | +11% |
| Biotin (Vitamin B7) | 194 ug | 63.0 ug | +208% |
| Folate, total (Vitamin B9) | 0 ug | 0 ug | = |
| colina, total | 19.3 mg | 18.7 mg | +3% |
| Vitamin B-12 — Cobalamin | 0 ug | 0 ug | = |
| vitamina A, RAE | 469 ug | 31.0 ug | +1413% |
| caroteno, beta | 5626 ug | 361 ug | +1458% |
| caroteno, alfa | 0 ug | 25.0 ug | -100% |
| vitamina E (alfa-tocoferol) | 2.03 mg | 0.780 mg | +160% |
| vitamina D (D2 + D3) | 0 ug | 0 ug | = |
| Minerals | |||
| calcio, Ca | 99.0 mg | 47.0 mg | +111% |
| hierro, Fe | 2.71 mg | 0.730 mg | +271% |
| magnesio, Mg | 79.0 mg | 21.0 mg | +276% |
| fósforo, P | 49.0 mg | 66.0 mg | -26% |
| potasio, K | 558 mg | 316 mg | +77% |
| sodio, Na | 79.0 mg | 33.0 mg | +139% |
| zinc, Zn | 0.530 mg | 0.410 mg | +29% |
| cobre, Cu | 0.130 mg | 0.049 mg | +165% |
| manganeso, Mn | 0.897 mg | 0.210 mg | +327% |
| selenio, Se | 1.00 ug | 2.50 ug | -60% |
| Other Nutrients | |||
| Energía | 97.0 kj | 141 kj | -31% |
| Ceniza | 1.72 g | 0.870 g | +98% |
| azúcares totales | 0.420 g | 1.70 g | -75% |
| Sacarosa | 0.070 g | 0.100 g | -30% |
| Glucosa | 0.110 g | 0.490 g | -78% |
| Fructosa | 0.150 g | 0.680 g | -78% |
| Lactosa | 0 g | 0.210 g | -100% |
| Maltosa | 0 g | 0.210 g | -100% |
| Galactosa | 0.100 g | 0 g | |
| Almidón | — | 0 g | |
| Folic acid (Vitamin B9 — synthetic) | 194 ug | 63.0 ug | +208% |
| Folate, DFE (Vitamin B9 — dietary folate equivalents) | 194 ug | 63.0 ug | +208% |
| betaína | 103 mg | 0.100 mg | +102500% |
| vitamina B-12, añadida | 0 ug | 0 ug | = |
| retinol | 0 ug | 0 ug | = |
| Beta-carotene (Provitamin A) | 0 ug | 1.00 ug | -100% |
| vitamina A, UI | 9377 IU | 623 IU | +1405% |
| Beta-cryptoxanthin (Provitamin A) | 0 ug | 0 ug | = |
| Lycopene | 12198 ug | 1403 ug | +769% |
| vitamina E, añadida | 0 mg | 0 mg | = |
| Vitamin E — Beta-Tocopherol (β-Tocopherol) | 0 mg | 0.010 mg | -100% |
| Vitamin E — Gamma-Tocopherol (γ-Tocopherol) | 0.180 mg | 0.170 mg | +6% |
| Vitamin E — Delta-Tocopherol (δ-Tocopherol) | 0 mg | 0 mg | = |
| Vitamin E — Alpha-Tocotrienol (α-Tocotrienol) | 0 mg | 0.040 mg | -100% |
| 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 | 483 ug | 102 ug | +375% |
| 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) | 0.010 g | 0.002 g | +400% |
| SFA 15:0 (Pentadecanoic acid) | — | 0 g | |
| SFA 16:0 (Palmitic acid) | 0.049 g | 0.084 g | -42% |
| SFA 17:0 (Margaric acid) | — | 0 g | |
| SFA 18:0 (Stearic acid) | 0.004 g | 0.018 g | -78% |
| SFA 20:0 (Arachidic acid) | — | 0.006 g | |
| SFA 22:0 (Behenic acid) | — | 0.004 g | |
| MUFA 14:1 (Myristoleic acid) | — | 0 g | |
| MUFA 15:1 (Pentadecenoic acid) | — | 0 g | |
| MUFA 16:1 (Omega-7, Palmitoleic acid) | 0.005 g | 0 g | |
| MUFA 17:1 (Heptadecenoic acid) | — | 0.002 g | |
| MUFA 18:1 (Omega-9, Oleic acid family) | 0.005 g | 0.029 g | -83% |
| 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 | 0.165 g | 0.112 g | +47% |
| PUFA 18:2 (Omega-6, Linoleic acid) | 0.026 g | 0.049 g | -47% |
| PUFA 18:3 (Omega-3, Alpha-linolenic family) | 0.138 g | 0.063 g | +119% |
| PUFA 18:3 n-6 (Omega-6, GLA — Gamma-linolenic acid) | — | 0 g | |
| 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 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 | = |
| fitoesteroles | 9.00 mg | — | |
| Tryptophan (EAA) | 0.039 g | 0.033 g | +18% |
| Threonine (EAA) | 0.122 g | 0.088 g | +39% |
| Isoleucine (EAA, BCAA) | 0.147 g | 0.079 g | +86% |
| Leucine (EAA, BCAA) | 0.223 g | 0.129 g | +73% |
| Lysine (EAA) | 0.174 g | 0.135 g | +29% |
| Methionine (EAA) | 0.053 g | 0.038 g | +39% |
| Cystine (conditionally essential) | 0.035 g | 0.028 g | +25% |
| Phenylalanine (EAA) | 0.129 g | 0.117 g | +10% |
| Tyrosine (conditionally essential) | 0.108 g | 0.050 g | +116% |
| Valine (EAA, BCAA) | 0.161 g | 0.125 g | +29% |
| Arginine (conditionally essential) | 0.162 g | 0.191 g | -15% |
| Histidine (EAA) | 0.064 g | 0.059 g | +8% |
| alanina | 0.142 g | 0.104 g | +37% |
| ácido aspártico | 0.240 g | 0.325 g | -26% |
| ácido glutámico | 0.343 g | 0.542 g | -37% |
| Glycine (conditionally essential) | 0.134 g | 0.089 g | +51% |
| Proline (conditionally essential) | 0.112 g | 0.110 g | +2% |
| serina | 0.104 g | 0.121 g | -14% |
| Alcohol etílico | 0 g | 0 g | = |
| Cafeína | 0 mg | 0 mg | = |
| Teobromina | 0 mg | 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.