Spinach, raw vs Kale, 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
Kale 35
Proteínas (g)
Spinach 2.86
Kale 2.92
Carbohidratos (g)
Spinach 3.63
Kale 4.42
Grasas (g)
Spinach 0.390
Kale 1.49
Fibra (g)
Spinach 2.20
Kale 4.10
Respuestas rápidas
¿Cuál tiene más proteínas?
Kale, raw — 2.92g vs 2.86g por 100g.
¿Cuál tiene menos calorías?
Spinach, raw — 23 vs 35 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 | Kale | Dif. |
|---|---|---|---|
| Energy | |||
| Energía | 23 kcal | 35 kcal | -34% |
| Macronutrients | |||
| Agua | 91.4 g | 89.6 g | +2% |
| Proteína | 2.86 g | 2.92 g | -2% |
| Lípidos totales (grasa) | 0.390 g | 1.49 g | -74% |
| Carbohidratos, por diferencia | 3.63 g | 4.42 g | -18% |
| Fibra dietética total | 2.20 g | 4.10 g | -46% |
| Fats & Fatty Acids | |||
| ácidos grasos, saturados totales | 0.063 g | 0.178 g | -65% |
| ácidos grasos, monoinsaturados totales | 0.010 g | 0.104 g | -90% |
| ácidos grasos, trans totales | 0 g | 0 g | = |
| colesterol | 0 mg | 0 mg | = |
| Vitamins | |||
| vitamina C, ácido ascórbico total | 28.1 mg | 93.4 mg | -70% |
| Thiamin (Vitamin B1) | 0.078 mg | 0.113 mg | -31% |
| Riboflavin (Vitamin B2) | 0.189 mg | 0.347 mg | -46% |
| Niacin (Vitamin B3) | 0.724 mg | 1.18 mg | -39% |
| Pantothenic acid (Vitamin B5) | 0.065 mg | 0.370 mg | -82% |
| Vitamin B-6 — Pyridoxine | 0.195 mg | 0.147 mg | +33% |
| Biotin (Vitamin B7) | 194 ug | 62.0 ug | +213% |
| Folate, total (Vitamin B9) | 0 ug | 0 ug | = |
| colina, total | 19.3 mg | 0.500 mg | +3760% |
| Vitamin B-12 — Cobalamin | 0 ug | 0 ug | = |
| vitamina A, RAE | 469 ug | 241 ug | +95% |
| caroteno, beta | 5626 ug | 2873 ug | +96% |
| caroteno, alfa | 0 ug | 0 ug | = |
| vitamina E (alfa-tocoferol) | 2.03 mg | 0.660 mg | +208% |
| vitamina D (D2 + D3) | 0 ug | 0 ug | = |
| Vitamin K2 — Menaquinone-4 (MK-4) | — | 0 ug | |
| Minerals | |||
| calcio, Ca | 99.0 mg | 254 mg | -61% |
| hierro, Fe | 2.71 mg | 1.60 mg | +69% |
| magnesio, Mg | 79.0 mg | 33.0 mg | +139% |
| fósforo, P | 49.0 mg | 55.0 mg | -11% |
| potasio, K | 558 mg | 348 mg | +60% |
| sodio, Na | 79.0 mg | 53.0 mg | +49% |
| zinc, Zn | 0.530 mg | 0.390 mg | +36% |
| cobre, Cu | 0.130 mg | 0.053 mg | +145% |
| manganeso, Mn | 0.897 mg | 0.920 mg | -3% |
| selenio, Se | 1.00 ug | 0.900 ug | +11% |
| Other Nutrients | |||
| Energía | 97.0 kj | 148 kj | -34% |
| Ceniza | 1.72 g | 1.54 g | +12% |
| azúcares totales | 0.420 g | 0.990 g | -58% |
| Sacarosa | 0.070 g | 0.180 g | -61% |
| Glucosa | 0.110 g | 0.400 g | -73% |
| Fructosa | 0.150 g | 0.410 g | -63% |
| Lactosa | 0 g | 0 g | = |
| Maltosa | 0 g | 0 g | = |
| Galactosa | 0.100 g | 0 g | |
| Folic acid (Vitamin B9 — synthetic) | 194 ug | 62.0 ug | +213% |
| Folate, DFE (Vitamin B9 — dietary folate equivalents) | 194 ug | 62.0 ug | +213% |
| betaína | 103 mg | 0.300 mg | +34100% |
| vitamina B-12, añadida | 0 ug | 0 ug | = |
| retinol | 0 ug | 0 ug | = |
| Beta-carotene (Provitamin A) | 0 ug | 27.0 ug | -100% |
| vitamina A, UI | 9377 IU | 4812 IU | +95% |
| Beta-cryptoxanthin (Provitamin A) | 0 ug | 0 ug | = |
| Lycopene | 12198 ug | 6261 ug | +95% |
| vitamina E, añadida | 0 mg | 0 mg | = |
| Vitamin E — Beta-Tocopherol (β-Tocopherol) | 0 mg | 0 mg | = |
| Vitamin E — Gamma-Tocopherol (γ-Tocopherol) | 0.180 mg | 0.140 mg | +29% |
| Vitamin E — Delta-Tocopherol (δ-Tocopherol) | 0 mg | 0 mg | = |
| 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 | 483 ug | 390 ug | +24% |
| 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 | 0.006 g | -100% |
| SFA 14:0 (Myristic acid) | 0.010 g | 0.006 g | +67% |
| SFA 16:0 (Palmitic acid) | 0.049 g | 0.158 g | -69% |
| SFA 18:0 (Stearic acid) | 0.004 g | 0.006 g | -33% |
| MUFA 16:1 (Omega-7, Palmitoleic acid) | 0.005 g | 0 g | |
| MUFA 18:1 (Omega-9, Oleic acid family) | 0.005 g | 0.104 g | -95% |
| 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 | 0.673 g | -75% |
| PUFA 18:2 (Omega-6, Linoleic acid) | 0.026 g | 0.291 g | -91% |
| PUFA 18:3 (Omega-3, Alpha-linolenic family) | 0.138 g | 0.378 g | -63% |
| PUFA 18:4 n-3 (Omega-3, SDA — Stearidonic acid) | 0 g | 0 g | = |
| PUFA 20:4 (Omega-6, Arachidonic acid family) | 0 g | 0.003 g | -100% |
| 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 | 0.035 g | +11% |
| Threonine (EAA) | 0.122 g | 0.131 g | -7% |
| Isoleucine (EAA, BCAA) | 0.147 g | 0.175 g | -16% |
| Leucine (EAA, BCAA) | 0.223 g | 0.205 g | +9% |
| Lysine (EAA) | 0.174 g | 0.175 g | -1% |
| Methionine (EAA) | 0.053 g | 0.029 g | +83% |
| Cystine (conditionally essential) | 0.035 g | 0.038 g | -8% |
| Phenylalanine (EAA) | 0.129 g | 0.150 g | -14% |
| Tyrosine (conditionally essential) | 0.108 g | 0.103 g | +5% |
| Valine (EAA, BCAA) | 0.161 g | 0.159 g | +1% |
| Arginine (conditionally essential) | 0.162 g | 0.163 g | -1% |
| Histidine (EAA) | 0.064 g | 0.172 g | -63% |
| alanina | 0.142 g | 0.147 g | -3% |
| ácido aspártico | 0.240 g | 0.262 g | -8% |
| ácido glutámico | 0.343 g | 0.331 g | +4% |
| Glycine (conditionally essential) | 0.134 g | 0.141 g | -5% |
| Proline (conditionally essential) | 0.112 g | 0.174 g | -36% |
| serina | 0.104 g | 0.123 g | -15% |
| 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.