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Potato, baked, flesh and skin, without salt vs Spinach, raw

Nutrition comparison per 100 g.

Potato, baked, flesh and skin, without salt 93 kcal Spinach, raw 23 kcal
Calories
93 kcal 23 kcal
Protein
2.5 g 2.9 g
Carbs
21.2 g 3.6 g
Fiber
2.2 g 2.2 g
Sugars
1.2 g 0.4 g
Fat
0.1 g 0.4 g
Sodium
10 mg 79 mg

Key takeaways

  • Spinach, raw has 75% fewer calories (23 kcal vs 93 kcal).
  • Spinach, raw has more protein (2.9 g vs 2.5 g).
  • Spinach, raw has more carbs (3.6 g vs 21.2 g).
  • Spinach, raw has more sugars (0.4 g vs 1.2 g).
  • Potato, baked, flesh and skin, without salt has more fat (0.1 g vs 0.4 g).
MacronutrientsPotato, baked, flesh and skin, without saltSpinach, raw
Calories 93 kcal 23 kcal
Protein 2.5 g 2.9 g
Total Fat 0.1 g 0.4 g
Total Carbohydrate 21.2 g 3.6 g
Dietary Fiber 2.2 g 2.2 g
Total Sugars 1.2 g 0.4 g
Water 74.9 g 91.4 g
CarbohydratesPotato, baked, flesh and skin, without saltSpinach, raw
Total Carbohydrate 21.2 g 3.6 g
Dietary Fiber 2.2 g 2.2 g
Starch 17.3 g ~
Total Sugars 1.2 g 0.4 g
Fats & Fatty AcidsPotato, baked, flesh and skin, without saltSpinach, 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 0.1 g 0.2 g
Trans Fat 0.0 g 0.0 g
Omega-3 Fatty Acids 13.0 mg 138.0 mg
Omega-6 Fatty Acids 43.0 mg 26.0 mg
Protein & Amino AcidsPotato, baked, flesh and skin, without saltSpinach, raw
Protein 2.5 g 2.9 g
Histidine 42.0 mg 64.0 mg
Isoleucine 80.0 mg 147.0 mg
Leucine 119.0 mg 223.0 mg
Lysine 130.0 mg 174.0 mg
Methionine 38.0 mg 53.0 mg
Phenylalanine 99.0 mg 129.0 mg
Threonine 81.0 mg 122.0 mg
Tryptophan 25.0 mg 39.0 mg
Valine 125.0 mg 161.0 mg
Alanine 76.0 mg 142.0 mg
Arginine 123.0 mg 162.0 mg
Aspartic Acid 583.0 mg 240.0 mg
Cystine 29.0 mg 35.0 mg
Glutamic Acid 427.0 mg 343.0 mg
Glycine 69.0 mg 134.0 mg
Proline 76.0 mg 112.0 mg
Serine 91.0 mg 104.0 mg
Tyrosine 58.0 mg 108.0 mg
VitaminsPotato, baked, flesh and skin, without saltSpinach, raw
Vitamin A (RAE) 1.0 mcg 469.0 mcg
Vitamin C 9.6 mg 28.1 mg
Vitamin D 0.0 mcg 0.0 mcg
Vitamin E 0.0 mg 2.0 mg
Vitamin K 2.0 mcg 482.9 mcg
Thiamin (B1) 0.1 mg 0.1 mg
Riboflavin (B2) 0.0 mg 0.2 mg
Niacin (B3) 1.4 mg 0.7 mg
Vitamin B6 0.3 mg 0.2 mg
Folate (B9) 28.0 mcg 194.0 mcg
Vitamin B12 0.0 mcg 0.0 mcg
Pantothenic Acid (B5) 0.4 mg 0.1 mg
Choline 14.8 mg 19.3 mg
Betaine 0.2 mg 102.6 mg
MineralsPotato, baked, flesh and skin, without saltSpinach, raw
Calcium 15.0 mg 99.0 mg
Iron 1.1 mg 2.7 mg
Magnesium 28.0 mg 79.0 mg
Phosphorus 70.0 mg 49.0 mg
Potassium 535.0 mg 558.0 mg
Sodium 10.0 mg 79.0 mg
Zinc 0.4 mg 0.5 mg
Copper 0.1 mg 0.1 mg
Manganese 0.2 mg 0.9 mg
Selenium 0.4 mcg 1.0 mcg
SterolsPotato, baked, flesh and skin, without saltSpinach, raw
Cholesterol 0.0 mg 0.0 mg
Phytosterols ~ 9.0 mg
OtherPotato, baked, flesh and skin, without saltSpinach, raw
Alcohol 0.0 g 0.0 g
Caffeine 0.0 mg 0.0 mg
Theobromine 0.0 mg 0.0 mg
Ash 1.3 g 1.7 g

Frequently asked questions

Which has fewer calories, Potato, baked, flesh and skin, without salt or Spinach, raw?

Spinach, raw has fewer calories: 93 kcal for Potato, baked, flesh and skin, without salt vs 23 kcal for Spinach, raw per 100 g.

Which has more protein, Potato, baked, flesh and skin, without salt or Spinach, raw?

Spinach, raw has more protein: 2.5 g for Potato, baked, flesh and skin, without salt vs 2.9 g for Spinach, raw per 100 g.

Is Potato, baked, flesh and skin, without salt 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.

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