Mountain yam, hawaii, raw vs Spinach, raw
Nutrition comparison per 100 g.
Mountain yam, hawaii, raw
67 kcal
Spinach, raw
23 kcal
Calories
67 kcal
23 kcal
Protein
1.3 g
2.9 g
Carbs
16.3 g
3.6 g
Fiber
~
2.2 g
Sugars
~
0.4 g
Fat
0.1 g
0.4 g
Sodium
13 mg
79 mg
Key takeaways
- Spinach, raw has 65% fewer calories (23 kcal vs 67 kcal).
- Spinach, raw has more protein (2.9 g vs 1.3 g).
- Spinach, raw has more carbs (3.6 g vs 16.3 g).
- Mountain yam, hawaii, raw has more fat (0.1 g vs 0.4 g).
- Mountain yam, hawaii, raw has more sodium (13 mg vs 79 mg).
| Macronutrients | Mountain yam, hawaii, raw | Spinach, raw |
|---|---|---|
| Calories | 67 kcal | 23 kcal |
| Protein | 1.3 g | 2.9 g |
| Total Fat | 0.1 g | 0.4 g |
| Total Carbohydrate | 16.3 g | 3.6 g |
| Dietary Fiber | ~ | 2.2 g |
| Total Sugars | ~ | 0.4 g |
| Water | 81.4 g | 91.4 g |
| Carbohydrates | Mountain yam, hawaii, raw | Spinach, raw |
|---|---|---|
| Total Carbohydrate | 16.3 g | 3.6 g |
| Dietary Fiber | ~ | 2.2 g |
| Total Sugars | ~ | 0.4 g |
| Fats & Fatty Acids | Mountain yam, hawaii, raw | Spinach, raw |
|---|---|---|
| Total Fat | 0.1 g | 0.4 g |
| Saturated Fat | 0.0 g | 0.1 g |
| Monounsaturated Fat | 0.0 g | 0.0 g |
| Polyunsaturated Fat | 0.0 g | 0.2 g |
| Trans Fat | 0.0 g | 0.0 g |
| Omega-3 Fatty Acids | 7.0 mg | 138.0 mg |
| Omega-6 Fatty Acids | 38.0 mg | 26.0 mg |
| Protein & Amino Acids | Mountain yam, hawaii, raw | Spinach, raw |
|---|---|---|
| Protein | 1.3 g | 2.9 g |
| Histidine | 30.0 mg | 64.0 mg |
| Isoleucine | 45.0 mg | 147.0 mg |
| Leucine | 84.0 mg | 223.0 mg |
| Lysine | 52.0 mg | 174.0 mg |
| Methionine | 18.0 mg | 53.0 mg |
| Phenylalanine | 62.0 mg | 129.0 mg |
| Threonine | 47.0 mg | 122.0 mg |
| Tryptophan | 11.0 mg | 39.0 mg |
| Valine | 54.0 mg | 161.0 mg |
| Alanine | 55.0 mg | 142.0 mg |
| Arginine | 112.0 mg | 162.0 mg |
| Aspartic Acid | 136.0 mg | 240.0 mg |
| Cystine | 16.0 mg | 35.0 mg |
| Glutamic Acid | 159.0 mg | 343.0 mg |
| Glycine | 46.0 mg | 134.0 mg |
| Proline | 48.0 mg | 112.0 mg |
| Serine | 71.0 mg | 104.0 mg |
| Tyrosine | 35.0 mg | 108.0 mg |
| Vitamins | Mountain yam, hawaii, raw | Spinach, raw |
|---|---|---|
| Vitamin A (RAE) | 0.0 mcg | 469.0 mcg |
| Vitamin C | 2.6 mg | 28.1 mg |
| Vitamin D | 0.0 mcg | 0.0 mcg |
| Vitamin E | ~ | 2.0 mg |
| Vitamin K | ~ | 482.9 mcg |
| Thiamin (B1) | 0.1 mg | 0.1 mg |
| Riboflavin (B2) | 0.0 mg | 0.2 mg |
| Niacin (B3) | 0.5 mg | 0.7 mg |
| Vitamin B6 | 0.2 mg | 0.2 mg |
| Folate (B9) | 14.0 mcg | 194.0 mcg |
| Vitamin B12 | 0.0 mcg | 0.0 mcg |
| Pantothenic Acid (B5) | 0.4 mg | 0.1 mg |
| Choline | ~ | 19.3 mg |
| Betaine | ~ | 102.6 mg |
| Minerals | Mountain yam, hawaii, raw | Spinach, raw |
|---|---|---|
| Calcium | 26.0 mg | 99.0 mg |
| Iron | 0.4 mg | 2.7 mg |
| Magnesium | 12.0 mg | 79.0 mg |
| Phosphorus | 34.0 mg | 49.0 mg |
| Potassium | 418.0 mg | 558.0 mg |
| Sodium | 13.0 mg | 79.0 mg |
| Zinc | 0.3 mg | 0.5 mg |
| Copper | 0.1 mg | 0.1 mg |
| Manganese | 0.2 mg | 0.9 mg |
| Selenium | 0.7 mcg | 1.0 mcg |
| Sterols | Mountain yam, hawaii, raw | Spinach, raw |
|---|---|---|
| Cholesterol | 0.0 mg | 0.0 mg |
| Phytosterols | ~ | 9.0 mg |
| Other | Mountain yam, hawaii, raw | Spinach, raw |
|---|---|---|
| Alcohol | ~ | 0.0 g |
| Caffeine | ~ | 0.0 mg |
| Theobromine | ~ | 0.0 mg |
| Ash | 0.8 g | 1.7 g |
Frequently asked questions
Which has fewer calories, Mountain yam, hawaii, raw or Spinach, raw?
Spinach, raw has fewer calories: 67 kcal for Mountain yam, hawaii, raw vs 23 kcal for Spinach, raw per 100 g.
Which has more protein, Mountain yam, hawaii, raw or Spinach, raw?
Spinach, raw has more protein: 1.3 g for Mountain yam, hawaii, raw vs 2.9 g for Spinach, raw per 100 g.
Is Mountain yam, hawaii, raw or Spinach, raw healthier?
Spinach, raw is lower in calories, and Spinach, raw is higher in protein. The healthier choice depends on your goals — compare the full breakdown above to decide.