Compare two different foods side-by-side by nutrients, energy, and quality scores.
The CSV contains energy and nutrients per 100 g for these two records only. Missing measurements remain blank rather than zero. Model scores and personal health conclusions are not exported.
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Energy
23 kcal
Score
99 / 100
Ispanak (Pişmiş) has a higher nutrition quality score (99) and is the overall winner.
Energy Diff
53 vs 23(-56.6%)
Score Diff
76 vs 99(+30.3%)
OVERALL WINNER
Ispanak (Pişmiş)
Higher energy
Hardal Yeşillik
Score leader
Ispanak (Pişmiş)
Nutrient split
11 - 11 (tie: 0)
This chart shows energy per 100 g for both foods.
Each axis is normalized to 0-100; the outer shape indicates relative dominance on that nutrient.
Green/blue bars indicate first food advantage, orange bars indicate second food advantage.
Hardal Yeşillik and Ispanak (Pişmiş) are compared on a 100 g basis. Check each food record for preparation and portion differences.
Per 100 g, Hardal Yeşillik has 53.0 kcal and Ispanak (Pişmiş) has 23.0 kcal. The difference is 30.0 kcal.
The recorded nutrition model scores are 76 and 99. These scores are not personal health outcomes or clinical advice.
22 nutrients have measurements for both records. A dash in the table means no measurement is available; it does not mean zero.
| Nutrients | Hardal Yeşillik | Ispanak (Pişmiş) | Difference |
|---|---|---|---|
| A Vitamini (RAE) | 162 µg | 469 µg | +189.5% |
| Alfa Karoten | 10 µg | — | — |
| B1 Vitamini (Tiamin) | 0.07 mg | 0.08 mg | +14.3% |
| B12 Vitamini | 0 µg | — | — |
| B12 Vitamini (eklenmiş) | 0 µg | — | — |
| B2 Vitamini (Riboflavin) | 0.11 mg | 0.19 mg | +72.7% |
| B6 Vitamini | 0.2 mg | 0.24 mg | +20.0% |
| Bakir | 0.17 mg | — | — |
| Besin folati | 9 µg | — | — |
| Beta Karoten | 1775 µg | — | — |
| Beta kriptoksantin | 40 µg | — | — |
| C Vitamini (askorbik asit) | 51 mg | 28.1 mg | -44.9% |
| D Vitamini | 0 µg | — | — |
| Demir | 1.71 mg | 2.7 mg | +57.9% |
| DHA (22:6 n-3) | 0 g | — | — |
| Diyet lifi | 3.3 g | 2.2 g | -33.3% |
| DPA (22:5 n-3) | 0 g | — | — |
| E Vitamini (alfa-tokoferol) | 2.5 mg | — | — |
| E Vitamini (eklenmiş) | 0 mg | — | — |
| Enerji | 53 kj | — | — |
| Enerji (Atwater Özel Faktörleri) | — | 23 kcal | — |
| EPA (20:5 n-3) | 0 g | — | — |
| Etil alkol | 0 g | — | — |
| Folat DFE | 9 µg | 194 µg | +2055.6% |
| Folik asit | 0 µg | — | — |
| Fosfor | 61 mg | 49 mg | -19.7% |
| K Vitamini (filokinon) | 270.3 µg | 483 µg | +78.7% |
| Kafein | 0 mg | — | — |
| Kalsiyum | 120 mg | 99 mg | -17.5% |
| Karbonhidrat (farkla) | 4.87 g | 3.6 g | -26.1% |
| Kolesterol | 2 mg | 0 mg | -100.0% |
| Likopen | 0 µg | — | — |
| Lutein + zeaksantin | 3688 µg | — | — |
| Magnezyum | 33 mg | 79 mg | +139.4% |
| MUFA 16:1 | 0.01 g | — | — |
| MUFA 18:1 (oleik asit) | 0.95 g | — | — |
| MUFA 20:1 | 0.03 g | — | — |
| MUFA 22:1 | 0.06 g | — | — |
| Niasin | 0.79 mg | 0.72 mg | -8.9% |
| Potasyum | 400 mg | 558 mg | +39.5% |
| Protein | 2.99 g | 2.9 g | -3.0% |
| PUFA 18:2 (linoleik asit) | 0.72 g | — | — |
| PUFA 18:3 | 0.11 g | — | — |
| PUFA 18:4 | 0 g | — | — |
| PUFA 20:4 (arasidonik asit) | 0 g | — | — |
| Retinol | 12 µg | — | — |
| Selenyum | 0.9 µg | — | — |
| SFA 10:0 | 0.02 g | — | — |
| SFA 12:0 | 0.02 g | — | — |
| SFA 14:0 | 0.07 g | — | — |
| SFA 16:0 (palmitik asit) | 0.4 g | — | — |
| SFA 18:0 (stearik asit) | 0.15 g | — | — |
| SFA 4:0 (butirik asit) | 0.02 g | — | — |
| SFA 6:0 | 0.01 g | — | — |
| SFA 8:0 | 0.01 g | — | — |
| Sodyum | 151 mg | 70 mg | -53.6% |
| Su | 87.24 g | 91.4 g | +4.8% |
| Teobromin | 0 mg | — | — |
| Toplam doymus yağ asitleri | 0.73 g | — | — |
| Toplam Folat | 9 µg | — | — |
| Toplam Kolin | 0.8 mg | — | — |
| Toplam tekli doymamis yağ asitleri | 1.07 g | — | — |
| Toplam yağ | 3.18 g | 0.4 g | -87.4% |
| Toplam çoklu doymamis yağ asitleri | 0.82 g | — | — |
| Toplam Şeker | 1.38 g | 0.4 g | -71.0% |
| Çinko | 0.26 mg | 0.5 mg | +92.3% |
Scientific answers to key differences between Hardal Yeşillik and Ispanak (Pişmiş).
Ispanak (Pişmiş) has less energy per 100 g (23 kcal versus 53 kcal).
For measured Folat DFE, Hardal Yeşillik has 9 µg and Ispanak (Pişmiş) has 194 µg per 100 g. The table shows other nutrients separately.
The score summarizes this site's nutrient model. It does not establish that one food is healthier or suitable for everyone. Scores: Hardal Yeşillik 76, Ispanak (Pişmiş) 99.
Energy and nutrient values in the table are per 100 g. Actual intake changes with serving size.
Data Sources
Records may come from different sources. Check each food page for source and preparation details; do not treat missing measurements as zero.
Analytical Methodology
The scoring algorithm is a scale of 100 based on nutrient density and macro/micro component balance.