4 Tabellen zur GROBEN Kalkulation unserer Versorgung mit kritischen Nährstoffen bei vegetarischer/veganer Ernährung
![]() ![]() Bild: Tischbeinahe, CC BY-SA 4.0 , via Wikimedia Commons
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Dieser Beitrag behandelt ein Gesundheitsthema. Er ersetzt keine Arztdiagnose oder ärztliche Behandlung. Dieser Hinweis zu Gesundheitsthemen gilt auch für diesen Beitrag!
DIESE TABELLEN SIND EXPERIMENTELL und OHNE JEDE GEWÄHR! Sehr viele Faktoren wurden hier nicht berücksichtigt!
Aufgaben von Nährstoffen
Nährstoff | Lysin | Leucin | Isoleucin | Valin | Phenylalanin | Threonin | Methionin | Tryptophan | Vitamin B12 | Eisen | Kalzium | Omega-3-Fettsäuren | Vitamin D | Jod | Zink | Protein |
---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|
Aufgaben | ||||||||||||||||
Proteinbiosynthese | ++ | |||||||||||||||
Wachstum und Reparatur von Gewebe | ++ | |||||||||||||||
Immunsystemfunktion | ++ | + | + | ++ | ++ | ++ | ||||||||||
Blutzuckerspiegelregulation | ++ | + | ||||||||||||||
Muskelaufbau | ++ | + | ||||||||||||||
Energiebereitstellung | ++ | ++ | ||||||||||||||
Serotoninproduktion | ++ | ++ | ||||||||||||||
Melatoninproduktion | ++ | |||||||||||||||
Hämoglobinbildung | ++ | ++ | ||||||||||||||
Kalziumaufnahme | ++ | ++ | ||||||||||||||
Knochen- und Zahngesundheit | ++ | ++ | ||||||||||||||
Herz-Kreislauf-Gesundheit | ++ | |||||||||||||||
Stimmung und Appetitregulation | ++ | ++ | ||||||||||||||
Hautgesundheit | ++ | |||||||||||||||
Entgiftung | ++ | |||||||||||||||
Muskelkontraktionen | ++ | |||||||||||||||
Knochenstärke | ++ | ++ | ||||||||||||||
Hormonproduktion | ++ | |||||||||||||||
Wundheilung | ++ | |||||||||||||||
Zellwachstum | ++ |
Mangelerscheinungen
Mangelerscheinung | Lysin | Leucin | Isoleucin | Valin | Phenylalanin | Threonin | Methionin | Tryptophan | Vitamin B12 | Eisen | Kalzium | Omega-3-Fettsäuren | Vitamin D | Jod | Zink | Protein |
---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|
Wachstumsstörungen | ++ | ++ | ||||||||||||||
Muskelschwund | ++ | + | ||||||||||||||
Müdigkeit | ++ | + | ||||||||||||||
Konzentrationsstörungen | ++ | ++ | ++ | |||||||||||||
Entwicklungsstörungen | ++ | |||||||||||||||
Immunschwäche | ++ | ++ | ||||||||||||||
Hautprobleme | ++ | |||||||||||||||
Leberprobleme | ++ | |||||||||||||||
Schlafstörungen | ++ | |||||||||||||||
Depressionen | ++ | ++ | ||||||||||||||
Anämie | ++ | ++ | ++ | |||||||||||||
Neurologische Störungen | ++ | |||||||||||||||
Osteoporose | ++ | ++ | ||||||||||||||
Knochenschwäche | ++ | ++ | ||||||||||||||
Entzündungen | ++ | |||||||||||||||
Gedächtnisstörungen | ++ | |||||||||||||||
Gewichtszunahme | ++ | |||||||||||||||
Haarausfall |
Nährstoffbedarf nach Lebensphase
Nährstoff | Lysin (g/Tag) | Leucin (g/Tag) | Isoleucin (g/Tag) | Valin (g/Tag) | Phenylalanin (g/Tag) | Threonin (g/Tag) | Methionin (g/Tag) | Tryptophan (g/Tag) | Vitamin B12 (µg/Tag) | Eisen (mg/Tag) | Kalzium (mg/Tag) | Omega-3-Fettsäuren (g/Tag) | Vitamin D (µg/Tag) | Jod (µg/Tag) | Zink (mg/Tag) | Protein (g/Tag) |
---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|
Kleinkinder (1-3 Jahre) | 1,0 | 0,9 | 0,6 | 0,7 | 0,5 | 0,6 | 0,6 | 0,4 | 0,9 | 7 | 700 | 0,5 | 10 | 2 | 13 | 13 |
Vorschulkinder (4-6 Jahre) | 1,1 | 1,0 | 0,7 | 0,8 | 0,6 | 0,7 | 0,7 | 0,5 | 1,0 | 10 | 800 | 0,6 | 15 | 3 | 19 | 19 |
Schulkinder (7-10 Jahre) | 1,3 | 1,2 | 0,8 | 0,9 | 0,7 | 0,8 | 0,8 | 0,6 | 1,5 | 11 | 1.000 | 0,7 | 20 | 5 | 34 | 34 |
Teenager (11-14 Jahre) | 1,5 | 1,4 | 0,9 | 1,0 | 0,8 | 0,9 | 0,9 | 0,7 | 1,8 | 12 | 1.300 | 0,8 | 25 | 8 | 52 | 52 |
Erwachsene (19-50 Jahre) | 1,5 | 1,4 | 0,9 | 1,0 | 0,8 | 0,9 | 0,9 | 0,7 | 2,4 | 10 | 1.000 | 0,8 | 200 | 10 | 56 | 56 |
Schwangere Frauen | 1,5 | 1,4 | 0,9 | 1,0 | 0,8 | 0,9 | 0,9 | 0,7 | 2,6 | 27 | 1.200 | 1,1 | 220 | 11 | 71 | 71 |
Stillende Frauen | 1,5 | 1,4 | 0,9 | 1,0 | 0,8 | 0,9 | 0,9 | 0,7 | 2,8 | 9 | 1.200 | 1,1 | 220 | 12 | 71 | 71 |
Senioren (über 65 Jahre) | 1,2 | 1,1 | 0,8 | 0,9 | 0,7 | 0,8 | 0,8 | 0,6 | 2,4 | 8 | 1.200 | 0,7 | 200 | 9 | 53 | 53 |
Lebensmittel, die Nährstoffe enthalten
100g ↓ enthalten → | Lysin (g) | Leucin (g) | Isoleucin (g) | Valin (g) | Phenylalanin (g) | Threonin (g) | Methionin (g) | Tryptophan (g) | Vitamin B12 (µg) | Eisen (mg) | Kalzium (mg) | Omega-3 (g) | Vitamin D (µg) | Jod (µg) | Zink (mg) | Protein (g) |
---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|
Amaranth (gekocht) | 0.2 | 0.3 | 0.2 | 0.2 | 0.3 | 0.2 | 0.1 | 0.0 | 0.0 | 1.5 | 47.0 | 0.0 | 0.0 | 0.0 | 1.0 | 3.8 |
Äpfel (roh) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.1 | 6.0 | 0.0 | 0.0 | 0.0 | 0.1 | 0.3 |
Aprikosen (roh) | 0.1 | 0.1 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.4 | 13.0 | 0.0 | 0.0 | 0.0 | 0.2 | 0.9 |
Artischocken (gekocht) | 0.2 | 0.2 | 0.1 | 0.1 | 0.1 | 0.1 | 0.0 | 0.0 | 0.0 | 1.2 | 44.0 | 0.0 | 0.0 | 0.0 | 0.4 | 2.5 |
Bananen (roh) | 0.1 | 0.1 | 0.0 | 0.1 | 0.0 | 0.1 | 0.0 | 0.0 | 0.0 | 0.3 | 5.0 | 0.0 | 0.0 | 0.0 | 0.2 | 1.1 |
Baobab (Pulver) | 0.1 | 0.1 | 0.1 | 0.1 | 0.1 | 0.1 | 0.0 | 0.0 | 0.0 | 1.5 | 300.0 | 0.0 | 0.0 | 0.0 | 1.0 | 2.0 |
Birnen (roh) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.1 | 9.0 | 0.0 | 0.0 | 0.0 | 0.1 | 0.4 |
Blumenkohl (gekocht) | 0.1 | 0.1 | 0.1 | 0.1 | 0.1 | 0.1 | 0.0 | 0.0 | 0.0 | 0.4 | 22.0 | 0.0 | 0.0 | 0.0 | 0.4 | 1.9 |
Brennnesseln (roh) | 0.4 | 0.6 | 0.3 | 0.5 | 0.3 | 0.3 | 0.1 | 0.1 | 0.0 | 1.6 | 480.0 | 0.0 | 0.0 | 0.0 | 0.8 | 7.4 |
Brennnesselsamen (roh) | 1.8 | 2.0 | 1.3 | 1.6 | 1.3 | 1.1 | 0.4 | 0.3 | 0.0 | 8.0 | 160.0 | 0.0 | 0.0 | 0.0 | 2.0 | 28.0 |
Brokkoli (gekocht) | 0.2 | 0.2 | 0.1 | 0.2 | 0.2 | 0.1 | 0.1 | 0.0 | 0.0 | 1.0 | 47.0 | 0.0 | 0.0 | 0.0 | 0.4 | 3.0 |
Buchweizen | 0.7 | 0.8 | 0.3 | 0.5 | 0.6 | 0.3 | 0.2 | 0.1 | 0.0 | 2.2 | 18.0 | 0.0 | 0.0 | 0.0 | 1.3 | 13.0 |
Chiasamen | 0.9 | 1.1 | 0.6 | 0.6 | 1.2 | 0.4 | 0.3 | 0.3 | 0.0 | 7.7 | 631.0 | 17.0 | 0.0 | 0.0 | 4.0 | 17.0 |
Chlorella (Pulver) | 3.0 | 4.6 | 2.4 | 3.0 | 2.7 | 2.2 | 1.1 | 0.7 | 0.0 | 28.0 | 220.0 | 0.2 | 0.0 | 10.0 | 1.2 | 57.0 |
Couscous (gekocht) | 0.2 | 0.2 | 0.1 | 0.2 | 0.1 | 0.1 | 0.0 | 0.0 | 0.0 | 0.3 | 8.0 | 0.0 | 0.0 | 0.0 | 0.3 | 3.8 |
Dinkel (Vollkorn) | 0.5 | 0.8 | 0.3 | 0.5 | 0.8 | 0.3 | 0.1 | 0.1 | 0.0 | 3.5 | 40.0 | 0.0 | 0.0 | 0.0 | 3.0 | 14.0 |
Dinkel (Weißmehl) | 0.4 | 0.7 | 0.3 | 0.5 | 0.7 | 0.3 | 0.1 | 0.1 | 0.0 | 1.0 | 15.0 | 0.0 | 0.0 | 0.0 | 0.7 | 12.0 |
Dunkle Schokolade (70% Kakao) | 0.2 | 0.8 | 0.2 | 0.4 | 0.4 | 0.1 | 0.1 | 0.1 | 0.0 | 2.5 | 70.0 | 0.0 | 0.0 | 0.0 | 0.8 | 7.5 |
Eier | 0.9 | 1.1 | 0.7 | 0.9 | 0.7 | 0.6 | 0.4 | 0.2 | 1.1 | 1.8 | 50.0 | 0.0 | 2.0 | 45.0 | 1.3 | 13.0 |
Erbsen (gekocht) | 0.4 | 0.6 | 0.4 | 0.5 | 0.5 | 0.3 | 0.1 | 0.1 | 0.0 | 1.2 | 25.0 | 0.0 | 0.0 | 0.0 | 0.8 | 5.4 |
Erbsen (grün, roh) | 0.4 | 0.6 | 0.4 | 0.5 | 0.5 | 0.3 | 0.1 | 0.1 | 0.0 | 1.2 | 27.0 | 0.0 | 0.0 | 0.0 | 0.8 | 5.0 |
Erdbeeren (roh) | 0.1 | 0.1 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.4 | 16.0 | 0.0 | 0.0 | 0.0 | 0.2 | 0.7 |
Erdnüsse | 1.5 | 1.7 | 1.0 | 1.2 | 1.4 | 0.8 | 0.3 | 0.3 | 0.0 | 2.3 | 58.0 | 0.0 | 0.0 | 0.0 | 3.0 | 25.8 |
Erdnüsse (geröstet) | 1.4 | 1.7 | 1.0 | 1.2 | 1.4 | 0.8 | 0.3 | 0.3 | 0.0 | 2.0 | 58.0 | 0.0 | 0.0 | 0.0 | 3.0 | 26.0 |
Feldsalat | 0.1 | 0.2 | 0.1 | 0.1 | 0.1 | 0.1 | 0.0 | 0.0 | 0.0 | 0.6 | 38.0 | 0.0 | 0.0 | 0.0 | 0.4 | 1.8 |
Freekeh (grüner Weizen, geröstet) | 0.3 | 0.8 | 0.4 | 0.5 | 0.6 | 0.3 | 0.2 | 0.1 | 0.0 | 3.0 | 44.0 | 0.1 | 0.0 | 0.0 | 2.5 | 12.6 |
Grapefruits (roh) | 0.1 | 0.1 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.1 | 12.0 | 0.0 | 0.0 | 0.0 | 0.1 | 0.6 |
Gurken (roh) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.2 | 15.0 | 0.0 | 0.0 | 0.0 | 0.2 | 0.6 |
Haferdrink | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.1 | 12.0 | 0.0 | 0.0 | 0.0 | 0.2 | 0.4 |
Haferdrink mit Calcium | 0.1 | 0.1 | 0.1 | 0.1 | 0.1 | 0.0 | 0.0 | 0.0 | 0.0 | 0.4 | 120.0 | 0.0 | 0.0 | 0.0 | 0.3 | 1.0 |
Haferflocken | 0.6 | 0.8 | 0.7 | 0.7 | 0.7 | 0.4 | 0.2 | 0.2 | 0.0 | 3.6 | 54.0 | 0.0 | 0.0 | 0.0 | 4.0 | 13.5 |
Hanfsamen (geschält) | 0.7 | 2.4 | 1.2 | 1.6 | 1.6 | 1.1 | 0.9 | 0.4 | 0.0 | 7.0 | 70.0 | 9.0 | 0.0 | 0.0 | 7.0 | 31.0 |
Heidelbeeren (roh) | 0.1 | 0.1 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.3 | 6.0 | 0.0 | 0.0 | 0.0 | 0.2 | 0.7 |
Helle Schokolade (weiß) | 0.1 | 0.3 | 0.1 | 0.2 | 0.2 | 0.1 | 0.0 | 0.0 | 0.0 | 0.5 | 200.0 | 0.0 | 0.0 | 0.0 | 0.4 | 5.0 |
Himbeeren (roh) | 0.1 | 0.1 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.7 | 25.0 | 0.0 | 0.0 | 0.0 | 0.3 | 1.2 |
Honig | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 6.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 |
Hühnchenbrust | 1.9 | 1.8 | 1.3 | 1.4 | 1.0 | 1.0 | 0.7 | 0.3 | 0.3 | 1.0 | 12.0 | 0.0 | 0.1 | 5.0 | 1.0 | 23.0 |
Ingwer (roh) | 0.1 | 0.1 | 0.0 | 0.1 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.6 | 16.0 | 0.0 | 0.0 | 0.0 | 0.3 | 1.8 |
Jackfrucht (roh, unreif) | 0.1 | 0.1 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.6 | 24.0 | 0.0 | 0.0 | 0.0 | 0.2 | 1.5 |
Joghurt (Natur, 3,5 %) | 0.3 | 0.1 | 0.1 | 0.1 | 0.1 | 0.1 | 0.1 | 0.1 | 0.4 | 0.1 | 120.0 | 0.0 | 0.0 | 0.0 | 0.5 | 3.5 |
Kartoffeln (gekocht) | 0.1 | 0.1 | 0.1 | 0.1 | 0.1 | 0.1 | 0.0 | 0.0 | 0.0 | 0.7 | 10.0 | 0.0 | 0.0 | 0.0 | 0.4 | 2.0 |
Käse (Cheddar) | 2.6 | 2.3 | 1.4 | 1.7 | 1.1 | 1.3 | 0.9 | 0.6 | 1.0 | 0.3 | 720.0 | 0.0 | 0.2 | 0.0 | 3.0 | 25.0 |
Kichererbsen (gekocht) | 0.6 | 0.7 | 0.3 | 0.5 | 0.8 | 0.3 | 0.1 | 0.1 | 0.0 | 2.9 | 49.0 | 0.0 | 0.0 | 0.0 | 1.5 | 8.9 |
Kichererbsen (roh) | 1.5 | 1.7 | 0.8 | 1.0 | 1.2 | 0.8 | 0.2 | 0.2 | 0.0 | 6.2 | 105.0 | 0.0 | 0.0 | 4.0 | 3.4 | 19.0 |
Kirschen (roh) | 0.1 | 0.1 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.2 | 12.0 | 0.0 | 0.0 | 0.0 | 0.2 | 0.8 |
Kiwi (roh) | 0.1 | 0.1 | 0.0 | 0.1 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.3 | 34.0 | 0.0 | 0.0 | 0.0 | 0.1 | 1.0 |
Knoblauch (roh) | 0.2 | 0.1 | 0.1 | 0.1 | 0.1 | 0.1 | 0.0 | 0.0 | 0.0 | 1.7 | 181.0 | 0.0 | 0.0 | 0.0 | 1.2 | 6.4 |
Kuhmilch (Vollmilch) | 0.3 | 0.3 | 0.2 | 0.2 | 0.1 | 0.1 | 0.1 | 0.0 | 0.4 | 0.1 | 120.0 | 0.0 | 1.0 | 0.0 | 0.4 | 3.3 |
Kürbiskerne | 1.1 | 1.4 | 0.9 | 1.2 | 1.3 | 0.7 | 0.5 | 0.4 | 0.0 | 8.0 | 55.0 | 0.0 | 0.0 | 0.0 | 6.6 | 19.0 |
Lachs | 1.7 | 1.7 | 1.2 | 1.3 | 1.0 | 1.0 | 0.8 | 0.3 | 4.0 | 0.5 | 12.0 | 1.5 | 5.0 | 35.0 | 0.6 | 20.0 |
Leinsamen | 0.7 | 1.2 | 0.7 | 1.0 | 1.2 | 0.5 | 0.1 | 0.2 | 0.0 | 5.7 | 255.0 | 17.0 | 0.0 | 0.0 | 4.6 | 18.3 |
Linsen (gekocht) | 0.6 | 0.8 | 0.3 | 0.4 | 0.7 | 0.3 | 0.1 | 0.1 | 0.0 | 3.3 | 19.0 | 0.0 | 0.0 | 0.0 | 1.3 | 9.0 |
Maca (Pulver) | 0.6 | 1.0 | 0.6 | 0.7 | 0.7 | 0.4 | 0.2 | 0.1 | 0.0 | 12.0 | 250.0 | 0.1 | 0.0 | 0.0 | 4.0 | 14.0 |
Mais (gekocht) | 0.2 | 0.2 | 0.2 | 0.2 | 0.2 | 0.1 | 0.1 | 0.0 | 0.0 | 0.5 | 2.0 | 0.0 | 0.0 | 0.0 | 0.3 | 3.4 |
Mandeln | 1.5 | 1.5 | 0.8 | 1.0 | 1.3 | 0.6 | 0.3 | 0.2 | 0.0 | 4.2 | 269.0 | 12.0 | 0.0 | 0.0 | 3.1 | 21.0 |
Mandnuts (geröstet) | 1.4 | 1.5 | 0.8 | 1.0 | 1.2 | 0.6 | 0.3 | 0.2 | 0.0 | 4.0 | 250.0 | 11.0 | 0.0 | 0.0 | 3.0 | 21.0 |
Miso (Paste) | 0.8 | 1.0 | 0.7 | 0.7 | 0.8 | 0.4 | 0.2 | 0.2 | 0.0 | 2.0 | 50.0 | 0.1 | 0.0 | 0.0 | 2.0 | 12.0 |
Moringa-Blätter (roh) | 0.6 | 0.7 | 0.4 | 0.5 | 0.4 | 0.4 | 0.2 | 0.1 | 0.0 | 4.0 | 185.0 | 0.2 | 0.0 | 0.0 | 0.6 | 9.0 |
Mozzarella | 1.5 | 1.5 | 1.0 | 1.1 | 0.8 | 0.8 | 0.6 | 0.4 | 0.5 | 0.2 | 400.0 | 0.0 | 0.1 | 0.0 | 2.5 | 18.0 |
Nori (getrocknet) | 2.2 | 2.5 | 1.7 | 1.9 | 1.2 | 1.2 | 0.8 | 0.3 | 0.0 | 9.0 | 400.0 | 0.2 | 0.0 | 1000.0 | 1.8 | 35.0 |
Orangen (roh) | 0.1 | 0.1 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.2 | 40.0 | 0.0 | 0.0 | 0.0 | 0.1 | 0.9 |
Paprika (rot, roh) | 0.1 | 0.1 | 0.0 | 0.1 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.5 | 8.0 | 0.0 | 0.0 | 0.0 | 0.2 | 1.0 |
Pfirsiche (roh) | 0.1 | 0.1 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.3 | 6.0 | 0.0 | 0.0 | 0.0 | 0.1 | 0.8 |
Pflaumen (roh) | 0.0 | 0.1 | 0.0 | 0.1 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.3 | 8.0 | 0.0 | 0.0 | 0.0 | 0.1 | 0.7 |
Quark (Magerquark) | 1.0 | 1.1 | 0.7 | 0.8 | 0.6 | 0.7 | 0.4 | 0.2 | 0.5 | 0.2 | 120.0 | 0.0 | 0.0 | 0.0 | 1.0 | 12.0 |
Quinoa (gekocht) | 0.3 | 0.4 | 0.2 | 0.2 | 0.3 | 0.1 | 0.1 | 0.0 | 0.0 | 1.5 | 16.0 | 0.0 | 0.0 | 0.0 | 0.6 | 4.4 |
Quinoa (roh) | 0.7 | 0.8 | 0.6 | 0.7 | 0.7 | 0.4 | 0.4 | 0.1 | 0.0 | 4.6 | 47.0 | 0.0 | 0.0 | 3.0 | 3.1 | 14.0 |
Reis (gekocht) | 0.2 | 0.2 | 0.1 | 0.1 | 0.1 | 0.1 | 0.0 | 0.0 | 0.0 | 0.3 | 10.0 | 0.0 | 0.0 | 0.0 | 0.4 | 2.6 |
Rindfleisch (mager) | 2.3 | 2.3 | 1.5 | 1.6 | 1.1 | 1.2 | 0.8 | 0.4 | 2.5 | 2.7 | 12.0 | 0.0 | 0.0 | 10.0 | 4.0 | 26.0 |
Rote Bete (gekocht) | 0.1 | 0.1 | 0.1 | 0.1 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.5 | 20.0 | 0.0 | 0.0 | 0.0 | 0.4 | 1.7 |
Sellerie (gekocht) | 0.1 | 0.1 | 0.1 | 0.1 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.3 | 40.0 | 0.0 | 0.0 | 0.0 | 0.4 | 1.3 |
Sojabohnen (gekocht) | 1.1 | 1.5 | 0.8 | 1.1 | 1.2 | 0.8 | 0.3 | 0.2 | 0.0 | 5.1 | 90.0 | 0.6 | 0.0 | 3.0 | 3.0 | 16.0 |
Sojadrink | 0.2 | 0.3 | 0.2 | 0.2 | 0.5 | 0.1 | 0.1 | 0.1 | 0.0 | 0.7 | 12.0 | 0.0 | 0.0 | 0.0 | 0.5 | 3.3 |
Sonnenblumenkerne | 0.6 | 2.7 | 0.9 | 1.3 | 1.8 | 0.6 | 0.3 | 0.2 | 0.0 | 5.3 | 78.0 | 0.0 | 0.0 | 0.0 | 5.0 | 20.8 |
Spaghetti (gekocht) | 0.2 | 0.2 | 0.2 | 0.2 | 0.1 | 0.1 | 0.1 | 0.0 | 0.0 | 0.4 | 8.0 | 0.0 | 0.0 | 0.0 | 0.5 | 3.5 |
Spinat (gekocht) | 0.2 | 0.2 | 0.2 | 0.2 | 0.3 | 0.1 | 0.1 | 0.0 | 0.0 | 3.4 | 130.0 | 0.0 | 0.0 | 0.0 | 0.8 | 3.0 |
Spirulina (Pulver) | 2.9 | 4.7 | 2.6 | 3.2 | 2.6 | 2.4 | 1.4 | 0.9 | 0.0 | 28.5 | 120.0 | 0.3 | 0.0 | 18.0 | 2.0 | 57.0 |
Süßkartoffeln (gekocht) | 0.1 | 0.1 | 0.1 | 0.1 | 0.1 | 0.1 | 0.0 | 0.0 | 0.0 | 0.6 | 30.0 | 0.0 | 0.0 | 0.0 | 0.4 | 2.0 |
Süßlupinen (Mehl) | 2.5 | 3.2 | 2.0 | 2.3 | 2.3 | 1.4 | 0.5 | 0.6 | 0.0 | 6.0 | 130.0 | 0.0 | 0.0 | 0.0 | 3.0 | 40.0 |
Teff (roh) | 0.4 | 0.8 | 0.5 | 0.6 | 0.6 | 0.4 | 0.3 | 0.2 | 0.0 | 7.6 | 180.0 | 0.1 | 0.0 | 0.0 | 3.6 | 13.0 |
Tempeh | 1.3 | 1.6 | 1.1 | 1.1 | 1.0 | 0.6 | 0.3 | 0.3 | 0.0 | 2.7 | 100.0 | 0.2 | 0.0 | 0.0 | 1.0 | 19.0 |
Tofu | 0.7 | 0.7 | 0.5 | 0.5 | 0.8 | 0.4 | 0.2 | 0.1 | 0.0 | 2.7 | 350.0 | 0.3 | 0.0 | 2.0 | 2.0 | 8.0 |
Tomaten (roh) | 0.1 | 0.1 | 0.0 | 0.0 | 0.1 | 0.0 | 0.0 | 0.0 | 0.0 | 0.3 | 10.0 | 0.0 | 0.0 | 0.0 | 0.2 | 0.9 |
Trauben (roh) | 0.1 | 0.1 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.3 | 10.0 | 0.0 | 0.0 | 0.0 | 0.1 | 0.6 |
Vollkornbrot | 0.4 | 0.8 | 0.4 | 0.6 | 0.7 | 0.3 | 0.1 | 0.1 | 0.0 | 3.0 | 50.0 | 0.0 | 0.0 | 0.0 | 0.9 | 9.0 |
Vollkornreis (gekocht) | 0.2 | 0.2 | 0.1 | 0.2 | 0.2 | 0.1 | 0.0 | 0.1 | 0.0 | 0.4 | 14.0 | 0.0 | 0.0 | 0.0 | 0.6 | 2.6 |
Walnüsse | 0.6 | 0.8 | 0.6 | 0.6 | 0.5 | 0.3 | 0.2 | 0.2 | 0.0 | 2.9 | 98.0 | 9.0 | 0.0 | 0.0 | 2.5 | 15.0 |
Walnüsse (geröstet) | 0.6 | 0.8 | 0.6 | 0.6 | 0.5 | 0.3 | 0.2 | 0.2 | 0.0 | 2.9 | 98.0 | 9.0 | 0.0 | 0.0 | 2.5 | 15.0 |
Wassermelonen (roh) | 0.0 | 0.1 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.1 | 7.0 | 0.0 | 0.0 | 0.0 | 0.1 | 0.6 |
Weißbrot | 0.3 | 0.5 | 0.2 | 0.4 | 0.4 | 0.2 | 0.1 | 0.1 | 0.0 | 1.0 | 20.0 | 0.0 | 0.0 | 0.0 | 0.5 | 8.5 |
Weizenmehl (Vollkorn) | 0.5 | 0.9 | 0.5 | 0.7 | 0.8 | 0.4 | 0.2 | 0.2 | 0.0 | 3.5 | 40.0 | 0.0 | 0.0 | 0.0 | 1.0 | 13.0 |
Weizenmehl (weiß) | 0.3 | 0.6 | 0.3 | 0.5 | 0.6 | 0.3 | 0.1 | 0.1 | 0.0 | 0.6 | 15.0 | 0.0 | 0.0 | 0.0 | 0.6 | 10.5 |
Zucchini (roh) | 0.1 | 0.1 | 0.0 | 0.1 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.3 | 21.0 | 0.0 | 0.0 | 0.0 | 0.2 | 1.2 |
Zucker (Kristallzucker) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 |
Zucchini (roh) | 0.07 | 0.08 | 0.04 | 0.05 | 0.03 | 0.03 | 0.01 | 0.01 | 0 | 0.3 | 21 | 0 | 0 | 0 | 0.2 | 1.2 |
Zucker (Kristallzucker) | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0.0 |
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