Spinach souffle vs Salad, grape and apple with yogurt and candied walnuts
Nutrition comparison per 100 g.
Spinach souffle
169 kcal
Salad, grape and apple with yogurt and candied walnuts
117 kcal
Calories
169 kcal
117 kcal
Protein
7.9 g
2.2 g
Carbs
5.9 g
15.7 g
Fiber
0.7 g
2.2 g
Sugars
1.9 g
12.4 g
Fat
13.0 g
5.1 g
Sodium
566 mg
33 mg
Key takeaways
- Salad, grape and apple with yogurt and candied walnuts has 31% fewer calories (117 kcal vs 169 kcal).
- Spinach souffle has more protein (7.9 g vs 2.2 g).
- Spinach souffle has more carbs (5.9 g vs 15.7 g).
- Salad, grape and apple with yogurt and candied walnuts has more fiber (2.2 g vs 0.7 g).
- Spinach souffle has more sugars (1.9 g vs 12.4 g).
| Macronutrients | Spinach souffle | Salad, grape and apple with yogurt and candied walnuts |
|---|---|---|
| Calories | 169 kcal | 117 kcal |
| Protein | 7.9 g | 2.2 g |
| Total Fat | 13.0 g | 5.1 g |
| Total Carbohydrate | 5.9 g | 15.7 g |
| Dietary Fiber | 0.7 g | 2.2 g |
| Total Sugars | 1.9 g | 12.4 g |
| Water | 70.7 g | 76.5 g |
| Carbohydrates | Spinach souffle | Salad, grape and apple with yogurt and candied walnuts |
|---|---|---|
| Total Carbohydrate | 5.9 g | 15.7 g |
| Dietary Fiber | 0.7 g | 2.2 g |
| Total Sugars | 1.9 g | 12.4 g |
| Fats & Fatty Acids | Spinach souffle | Salad, grape and apple with yogurt and candied walnuts |
|---|---|---|
| Total Fat | 13.0 g | 5.1 g |
| Saturated Fat | 7.4 g | 0.7 g |
| Monounsaturated Fat | 3.7 g | 0.9 g |
| Polyunsaturated Fat | 0.7 g | 3.2 g |
| Trans Fat | 0.2 g | 0.0 g |
| Omega-3 Fatty Acids | 135.0 mg | 597.0 mg |
| Omega-6 Fatty Acids | 571.0 mg | 2,639.0 mg |
| Protein & Amino Acids | Spinach souffle | Salad, grape and apple with yogurt and candied walnuts |
|---|---|---|
| Protein | 7.9 g | 2.2 g |
| Histidine | 229.0 mg | ~ |
| Isoleucine | 450.0 mg | ~ |
| Leucine | 708.0 mg | ~ |
| Lysine | 558.0 mg | ~ |
| Methionine | 207.0 mg | ~ |
| Phenylalanine | 406.0 mg | ~ |
| Threonine | 308.0 mg | ~ |
| Tryptophan | 108.0 mg | ~ |
| Valine | 505.0 mg | ~ |
| Alanine | 323.0 mg | ~ |
| Arginine | 366.0 mg | ~ |
| Aspartic Acid | 627.0 mg | ~ |
| Cystine | 95.0 mg | ~ |
| Glutamic Acid | 1,556.0 mg | ~ |
| Glycine | 216.0 mg | ~ |
| Proline | 646.0 mg | ~ |
| Serine | 467.0 mg | ~ |
| Tyrosine | 350.0 mg | ~ |
| Vitamins | Spinach souffle | Salad, grape and apple with yogurt and candied walnuts |
|---|---|---|
| Vitamin A (RAE) | 244.0 mcg | 4.0 mcg |
| Vitamin C | 7.3 mg | 4.8 mg |
| Vitamin D | 0.8 mcg | 0.0 mcg |
| Vitamin E | 0.9 mg | 0.1 mg |
| Vitamin K | 126.5 mcg | 4.3 mcg |
| Thiamin (B1) | 0.1 mg | 0.0 mg |
| Riboflavin (B2) | 0.3 mg | 0.1 mg |
| Niacin (B3) | 0.5 mg | 0.2 mg |
| Vitamin B6 | 0.1 mg | 0.1 mg |
| Folate (B9) | 73.0 mcg | 7.0 mcg |
| Vitamin B12 | 0.4 mcg | 0.1 mcg |
| Pantothenic Acid (B5) | 0.4 mg | 0.2 mg |
| Choline | 61.0 mg | 5.8 mg |
| Betaine | 29.9 mg | ~ |
| Minerals | Spinach souffle | Salad, grape and apple with yogurt and candied walnuts |
|---|---|---|
| Calcium | 165.0 mg | 43.0 mg |
| Iron | 1.2 mg | 0.3 mg |
| Magnesium | 30.0 mg | 17.0 mg |
| Phosphorus | 139.0 mg | 60.0 mg |
| Potassium | 231.0 mg | 162.0 mg |
| Sodium | 566.0 mg | 33.0 mg |
| Zinc | 0.9 mg | 0.4 mg |
| Copper | 0.1 mg | 0.1 mg |
| Manganese | 0.3 mg | 0.2 mg |
| Selenium | 11.1 mcg | 1.0 mcg |
| Fluoride | 4.7 mcg | ~ |
| Sterols | Spinach souffle | Salad, grape and apple with yogurt and candied walnuts |
|---|---|---|
| Cholesterol | 118.0 mg | 1.0 mg |
| Other | Spinach souffle | Salad, grape and apple with yogurt and candied walnuts |
|---|---|---|
| Alcohol | 0.0 g | 0.0 g |
| Caffeine | 0.0 mg | 0.0 mg |
| Theobromine | 0.0 mg | 0.0 mg |
| Ash | 2.5 g | 0.5 g |
Frequently asked questions
Which has fewer calories, Spinach souffle or Salad, grape and apple with yogurt and candied walnuts?
Salad, grape and apple with yogurt and candied walnuts has fewer calories: 169 kcal for Spinach souffle vs 117 kcal for Salad, grape and apple with yogurt and candied walnuts per 100 g.
Which has more protein, Spinach souffle or Salad, grape and apple with yogurt and candied walnuts?
Spinach souffle has more protein: 7.9 g for Spinach souffle vs 2.2 g for Salad, grape and apple with yogurt and candied walnuts per 100 g.
Which has more fiber, Spinach souffle or Salad, grape and apple with yogurt and candied walnuts?
Salad, grape and apple with yogurt and candied walnuts has more fiber: 0.7 g for Spinach souffle vs 2.2 g for Salad, grape and apple with yogurt and candied walnuts per 100 g.
Is Spinach souffle or Salad, grape and apple with yogurt and candied walnuts healthier?
Salad, grape and apple with yogurt and candied walnuts is lower in calories, and Spinach souffle is higher in protein. The healthier choice depends on your goals — compare the full breakdown above to decide.