Espinacas, crudo vs Espárragos, crudo
Both compared per 100 g. Espinacas, crudo has 15% more calories than espárragos, crudo (23 kcal vs 20 kcal). Espinacas, crudo has 30% more protein than espárragos, crudo (2,9 g vs 2,2 g). They have similar amounts of fiber. Espárragos, crudo has 4,5 times as much sugars as espinacas, crudo (1,9 g vs 0,42 g).
The biggest vitamin and mineral differences: Espinacas, crudo has more Vitamina K (+368% DV), Espinacas, crudo has more Vitamina A (+48% DV) and Espinacas, crudo has more Folate (B9) (+36% DV).
| Per 100 g | Espinacas, crudo | Espárragos, crudo |
|---|---|---|
| Calories | 23 kcal | 20 kcal |
| Protein | 2,9 g | 2,2 g |
| Carbohydrates | 3,6 g | 3,9 g |
| Fiber | 2,2 g | 2,1 g |
| Sugars | 0,42 g | 1,9 g |
| Total fat | 0,39 g | 0,12 g |
| Saturated fat | 0,063 g | 0,04 g |
| Cholesterol | 0 mg | 0 mg |
| Sodium | 79 mg | 2 mg |
| Water | 91,4 g | 93,2 g |
| Sodium | 79 mg (3%) | 2 mg (0,1%) |
| Vitamina A | 469 µg (52%) | 38 µg (4%) |
| Vitamina C | 28,1 mg (31%) | 5,6 mg (6%) |
| Vitamina D | 0 µg (0%) | 0 µg (0%) |
| Vitamina E | 2 mg (14%) | 1,1 mg (8%) |
| Vitamina K | 483 µg (402%) | 41,6 µg (35%) |
| Thiamin (B1) | 0,078 mg (7%) | 0,14 mg (12%) |
| Riboflavin (B2) | 0,19 mg (15%) | 0,14 mg (11%) |
| Niacin (B3) | 0,72 mg (5%) | 0,98 mg (6%) |
| Ácido pantoténico (B5) | 0,065 mg (1%) | 0,27 mg (5%) |
| Vitamina B6 | 0,2 mg (11%) | 0,091 mg (5%) |
| Folate (B9) | 194 µg (49%) | 52 µg (13%) |
| Vitamina B12 | 0 µg (0%) | 0 µg (0%) |
| Choline | 19,3 mg (4%) | 16 mg (3%) |
| Calcio | 99 mg (8%) | 24 mg (2%) |
| Iron | 2,7 mg (15%) | 2,1 mg (12%) |
| Magnesio | 79 mg (19%) | 14 mg (3%) |
| Fósforo | 49 mg (4%) | 52 mg (4%) |
| Potasio | 558 mg (12%) | 202 mg (4%) |
| Zinc | 0,53 mg (5%) | 0,54 mg (5%) |
| Copper | 0,13 mg (14%) | 0,19 mg (21%) |
| Manganese | 0,9 mg (39%) | 0,16 mg (7%) |
| Selenio | 1 µg (2%) | 2,3 µg (4%) |
Bold: the higher value. Percentages are % Daily Value. Sources: USDA FoodData Central: SR Legacy; USDA FoodData Central: SR Legacy. "Not reported" means the source has no value, which is not the same as zero.
Espinacas, crudo
Espinacas, crudo contains 23 kcal per 100 g. A typical serving of 1 taza (30 g) provides about 7 kcal.
Roughly 49% of its calories come from carbohydrates, with 39% from protein and 12% from fat (estimated with general energy factors).
Espárragos, crudo
Espárragos, crudo contains 20 kcal per 100 g. A typical serving of 1 lanza, mediana, 5-1/4" a 7" de largo (16 g) provides about 3 kcal.
Roughly 61% of its calories come from carbohydrates, with 35% from protein and 4% from fat (estimated with general energy factors).