Spinach vs Sweet Potato: Nutrition & Calories Compare



Spinach - calories, kcal, weight, nutrition
Spinach - calories, kcal, weight, nutrition

Spinach vs Sweet potato
Nutrition Facts

Spinach
Serving size:
  change
handful (28g)tablespoon (5g)cup (30g)half cup (15g)
5g10g15g20g30g40g50g60g80g100g120g140g160g180g200g220g250g300g350g400g450g500g600g700g800g900g1000g
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Amount Per Serving:
Calories

% Daily Value

Total Fat g
0%

Cholesterol mg
0%

Sodium mg
0%

Total Carbohydrates g
0%

Dietary Fiber g
0%

Protein g
0%

Vitaminium C mg
0%

Calcium mg
0%

Iron mg
0%

Potassium mg
0%

* The % Daily Value (DV) shows how much a nutrient in one serving of food contributes to your total daily diet. A 2000-calorie daily intake is used as a general guideline for nutrition advice.
Sweet Potato
Serving size:
  change
one sweet potato (230g)cup, cubes (150g)cup, mashed (210g)
5g10g15g20g30g40g50g60g80g100g120g140g160g180g200g220g250g300g350g400g450g500g600g700g800g900g1000g
1oz2oz3oz4oz5oz6oz7oz8oz10oz12oz15oz20oz25oz30oz35oz40oz50oz

Amount Per Serving:
Calories

% Daily Value

Total Fat g
0%

Saturated Fat g
0%

Cholesterol mg
0%

Sodium mg
0%

Total Carbohydrates g
0%

Dietary Fiber g
0%

Sugars g

Protein g
0%

Vitaminium C mg
0%

Calcium mg
0%

Iron mg
0%

Potassium mg
0%

* The % Daily Value (DV) shows how much a nutrient in one serving of food contributes to your total daily diet. A 2000-calorie daily intake is used as a general guideline for nutrition advice.

Spinach vs Sweet Potato 100g Compare


per 100gSpinachSweet potato
Calories23 86
Carbohydrates3.63 g20.12 g
Fat0.39 g0.05 g
Dietary fiber2.2 g3 g
Protein2.86 g1.57 g
Calcium99 mg30 mg
Iron2.71 mg0.61 mg
Magnessium79 mg25 mg
Potassium558 mg337 mg
Sodium79 mg55 mg
Vitaminium A9377 µg14187 µg
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 mg0.011 mg
Vitaminium C28.1 mg2.4 mg
Vitaminium E2.03 mg0.26 mg
Vitaminium K482.9 µg0.002 µg
Beta karoten5626 mg8509 mg
Spinach vs Sweet Potato: A Nutritional Guide

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

23kcal

Calories source

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

Sweet potato 100g

86kcal

Calories source

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