Spinach vs Sweet Potato: Nutrition Showdown
Where is more calories, protein, carbs - what is more healthy?
Sweet potato vs Spinach: Nutrition Comparison
| 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 | 1.6 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 |
| Zink | 0.53 mg | 0.3 mg |
| 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 | 11 mg |
| Vitaminium C | 28.1 mg | 2.4 mg |
| Vitaminium E | 2.03 mg | 0.26 mg |
| Vitaminium K | 482.9 mg | 1.8 mg |
| Beta karoten | 5626 mg | 8509 mg |
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
- Calories:
sweet potato - 274% more than spinach - Carbohydrates:
sweet potato - 454% more than spinach - Fat:
spinach - 680% more than sweet potato - Dietary fiber:
sweet potato - 36% more than spinach - Protein:
spinach - 79% more than sweet potato
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%.
Spinach
23kcal- Calories23
- Carbohydrates3.63 g
- Fat0.39 g
- Dietary fiber2.2 g
- Protein2.86 g
100g | ounce | handfull | tablespoon | cup | half cup
Calories source
- 49% CARBS.
- 39% PROTEIN
- 12% FAT
Sweet potato
86kcal- Calories86
- Carbohydrates20.12 g
- Fat0.05 g
- Dietary fiber3 g
- Protein1.6 g
100g | ounce | single piece | cup | cubes | cup | mashed
Calories source
- 92% CARBS
- 7% PROTEIN
- 1% FAT
Vitamins: sweet potato vs spinach
- Vitaminium B1 (Thiamine):
sweet potato - 0% more than spinach - Vitaminium B2 (riboflavin):
spinach - 210% more than sweet potato - Vitaminium B3 (Niacin):
spinach - 30% more than sweet potato - Vitaminium B5:
sweet potato - 1131% more than spinach - Vitaminium B6:
sweet potato - 7% more than spinach - Vitaminium B9 (Folic acid):
spinach - 1664% more than sweet potato - Vitaminium C:
spinach - 1071% more than sweet potato - Vitaminium E:
spinach - 681% more than sweet potato - Vitaminium K:
spinach - 26728% more than sweet potato - Beta karoten:
sweet potato - 51% more than spinach
Minerals: spinach vs sweet potato
- Calcium:
spinach - 230% more than sweet potato - Iron:
spinach - 344% more than sweet potato - Magnessium:
spinach - 216% more than sweet potato - Potassium:
spinach - 66% more than sweet potato - Sodium:
spinach - 44% more than sweet potato - Zink:
spinach - 77% more than sweet potato
Compares of spinach
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- see all compares of spinach
Compares of sweet potato
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- Calories in Sweet potato
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Marcin Piotrowicz
calories-info.com creator
Healthy diet and healthy lifestyle promoter
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