Spinach vs Sweet Potato: All Nutritional Differences

Where is more calories, protein, carbs - what is more healthy?

Spinach - calories, kcal, weight, nutrition
Sweet potato - calories, kcal, weight, nutrition

Less Calories in Spinach

At first glance, you can see that in spinach is much less calories than in sweet potato.

Spinach has 23 kcal per 100g and sweet potato 86 kcal per 100g so it is pretty easy to calculate that the difference is about 274%.

In spinach and in sweet potato most calories came from carbs.

See tables below to compare spinach with sweet potato in details.

Spinach And Sweet potato Nutrition Difference

Sweet potato vs Spinach: Vitamins and Minerals Comparison

per 100gSpinachSweet potato
Calories23 86
Carbohydrates3.63 g20.12 g
Fat0.39 g0.05 g
Dietary fiber2.2 g3 g
Protein2.86 g1.6 g
Calcium99 mg30 mg
Iron2.71 mg0.61 mg
Magnessium79 mg25 mg
Potassium558 mg337 mg
Sodium79 mg55 mg
Zink0.53 mg0.3 mg
Vitaminium B1 (Thiamine)0.078 mg0.078 mg
Vitaminium B2 (riboflavin)0.189 mg0.061 mg
Vitaminium B3 (Niacin)0.724 mg0.557 mg
Vitaminium B50.065 mg0.8 mg
Vitaminium B60.195 mg0.209 mg
Vitaminium B9 (Folic acid)194 mg11 mg
Vitaminium C28.1 mg2.4 mg
Vitaminium E2.03 mg0.26 mg
Vitaminium K482.9 mg1.8 mg
Beta karoten5626 mg8509 mg

More protein in spinach

It is aslo easy to see see that in spinach is more protein than in sweet potato.

There is 1.6g per 100g of sweet potato and 2.86g per 100g of spinach so using simple math we can see that difference is about 79%.

Less carbohydrates in spinach

In spinach is less carbohydrates than in sweet potato.

There is 20.12g/100g of carbohydrates in sweet potato and 3.63g/100g in spinach so let me do the math for you again - difference is about 454%.

More fat in spinach

In spinach is more fats than in sweet potato.

The tables above show us that there is 0.05g/100g of fats in sweet potato and 0.39g/100g in spinach. In this case difference is about 680%.


  • Calories23
  • Carbohydrates3.63 g
  • Fat0.39 g
  • Dietary fiber2.2 g
  • Protein2.86 g
Spinach calories per:
100g | ounce | handfull | tablespoon | cup | half cup

Calories source

  • 49% CARBS.
  • 39% PROTEIN
  • 12% FAT

Sweet potato

  • Calories86
  • Carbohydrates20.12 g
  • Fat0.05 g
  • Dietary fiber3 g
  • Protein1.6 g
Sweet potato calories per:
100g | ounce | single piece | cup | cubes | cup | mashed

Calories source

  • 92% CARBS
  • 7% PROTEIN
  • 1% FAT

Vitamins: sweet potato vs spinach

Minerals: spinach vs sweet potato

Marcin Piotrowicz
Author of this page
Marcin Piotrowicz

calories-info.com creator
Healthy diet and healthy lifestyle promoter

All information about nutrition on this website was created with help of information from the official United States Department of Agriculture database.

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