Spinach vs Sweet Potato: Nutrition & Calories Compare


Spinach vs Sweet potato
Nutrition Facts
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Spinach vs Sweet Potato 100g Compare
per 100g | Spinach | Sweet potato |
---|---|---|
Calories | 23 | 86 |
Carbohydrates | 3.63 g | 20.12 g |
Fat | 0.39 g | 0.05 g |
Dietary fiber | 2.2 g | 3 g |
Protein | 2.86 g | 1.57 g |
Calcium | 99 mg | 30 mg |
Iron | 2.71 mg | 0.61 mg |
Magnessium | 79 mg | 25 mg |
Potassium | 558 mg | 337 mg |
Sodium | 79 mg | 55 mg |
Vitaminium A | 9377 µg | 14187 µg |
Vitaminium B1 (Thiamine) | 0.078 mg | 0.078 mg |
Vitaminium B2 (riboflavin) | 0.189 mg | 0.061 mg |
Vitaminium B3 (Niacin) | 0.724 mg | 0.557 mg |
Vitaminium B5 | 0.065 mg | 0.8 mg |
Vitaminium B6 | 0.195 mg | 0.209 mg |
Vitaminium B9 (Folic acid) | 194 mg | 0.011 mg |
Vitaminium C | 28.1 mg | 2.4 mg |
Vitaminium E | 2.03 mg | 0.26 mg |
Vitaminium K | 482.9 µg | 0.002 µg |
Beta karoten | 5626 mg | 8509 mg |
Unveiling the Nutritional Profiles of Spinach and Sweet Potato
When it comes to choosing superfoods for your diet, both spinach and sweet potato stand out for their impressive nutritional benefits. Known for their vibrant colors and versatility in the kitchen, these two foods are not only delicious but also packed with a variety of nutrients essential for health. Let’s dive into the interesting world of spinach and sweet potato, exploring their nutritional profiles and understanding which one might be the better choice for your specific dietary needs.
Spinach: The Green Powerhouse
Spinach, with its dark green leaves, is renowned for being low in calories but high in vitamins and minerals. A serving of spinach (100g) contains just 23 calories, making it an excellent choice for those looking to manage their weight. It's a fantastic source of iron, magnesium, and vitamins A, C, and K. Notably, spinach is also rich in calcium, which is crucial for bone health. Moreover, its high beta-carotene content is beneficial for maintaining healthy skin and vision.
Sweet Potato: The Colorful Comfort Food
Sweet potato, a root vegetable known for its sweet taste and bright orange color, is slightly higher in calories, with 86 calories per 100g serving. However, it compensates with its high dietary fiber content, contributing to digestive health and satiety. Sweet potatoes are an exceptional source of vitamin A, surpassing spinach in this regard, and they also provide a good amount of vitamin C and B vitamins. Their rich beta-carotene content is noteworthy, offering antioxidant properties that are essential for overall health.
Comparing the Nutritional Values
- Calories and Macronutrients: Spinach offers fewer calories and a higher protein content, making it ideal for weight management and muscle maintenance. In contrast, sweet potatoes provide more carbohydrates and dietary fiber, beneficial for energy and digestive health.
- Vitamins and Minerals: Both are excellent sources of vitamins and minerals, but spinach leads in iron, magnesium, and vitamins C and K, while sweet potato excels in vitamin A and provides a decent amount of vitamins B5 and B6.
- Antioxidants: Spinach and sweet potatoes are both rich in antioxidants, with spinach providing more vitamin E and sweet potatoes offering a higher beta-carotene content, which the body converts into vitamin A.
Which One Should You Choose?
The choice between spinach and sweet potato largely depends on your nutritional needs and dietary preferences. If you're looking for low-calorie options rich in iron and magnesium, spinach is the way to go. On the other hand, if you need a carbohydrate source that's high in dietary fiber and vitamin A, sweet potatoes are an excellent choice.
Ultimately, both spinach and sweet potato are nutritious additions to any diet, and incorporating a variety of vegetables is key to achieving a balanced and healthy diet. So, why not enjoy the best of both worlds by including both spinach and sweet potatoes in your meals?
Spinach 100g
23kcalCalories source
- 49% CARBS.
- 39% PROTEIN
- 12% FAT
Sweet potato 100g
86kcalCalories source
- 92% CARBS
- 7% PROTEIN
- 1% FAT
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Marcin Piotrowicz
calories-info.com creator
Healthy diet and healthy lifestyle promoter
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