Potatoes, boiled, cooked without skin, flesh, with salt vs Spinach, raw
Nutrition comparison per 100 g.
Potatoes, boiled, cooked without skin, flesh, with salt
86 kcal
Spinach, raw
23 kcal
Calories
86 kcal
23 kcal
Protein
1.7 g
2.9 g
Carbs
20.0 g
3.6 g
Fiber
2.0 g
2.2 g
Sugars
0.9 g
0.4 g
Fat
0.1 g
0.4 g
Sodium
241 mg
79 mg
Key takeaways
- Spinach, raw has 73% fewer calories (23 kcal vs 86 kcal).
- Spinach, raw has more protein (2.9 g vs 1.7 g).
- Spinach, raw has more carbs (3.6 g vs 20.0 g).
- Spinach, raw has more fiber (2.2 g vs 2.0 g).
- Spinach, raw has more sugars (0.4 g vs 0.9 g).
| Macronutrients | Potatoes, boiled, cooked without skin, flesh, with salt | Spinach, raw |
|---|---|---|
| Calories | 86 kcal | 23 kcal |
| Protein | 1.7 g | 2.9 g |
| Total Fat | 0.1 g | 0.4 g |
| Total Carbohydrate | 20.0 g | 3.6 g |
| Dietary Fiber | 2.0 g | 2.2 g |
| Total Sugars | 0.9 g | 0.4 g |
| Water | 77.5 g | 91.4 g |
| Carbohydrates | Potatoes, boiled, cooked without skin, flesh, with salt | Spinach, raw |
|---|---|---|
| Total Carbohydrate | 20.0 g | 3.6 g |
| Dietary Fiber | 2.0 g | 2.2 g |
| Total Sugars | 0.9 g | 0.4 g |
| Fats & Fatty Acids | Potatoes, boiled, cooked without skin, flesh, with salt | 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 | 10.0 mg | 138.0 mg |
| Omega-6 Fatty Acids | 32.0 mg | 26.0 mg |
| Protein & Amino Acids | Potatoes, boiled, cooked without skin, flesh, with salt | Spinach, raw |
|---|---|---|
| Protein | 1.7 g | 2.9 g |
| Histidine | 38.0 mg | 64.0 mg |
| Isoleucine | 70.0 mg | 147.0 mg |
| Leucine | 103.0 mg | 223.0 mg |
| Lysine | 104.0 mg | 174.0 mg |
| Methionine | 27.0 mg | 53.0 mg |
| Phenylalanine | 76.0 mg | 129.0 mg |
| Threonine | 62.0 mg | 122.0 mg |
| Tryptophan | 27.0 mg | 39.0 mg |
| Valine | 96.0 mg | 161.0 mg |
| Alanine | 53.0 mg | 142.0 mg |
| Arginine | 79.0 mg | 162.0 mg |
| Aspartic Acid | 419.0 mg | 240.0 mg |
| Cystine | 22.0 mg | 35.0 mg |
| Glutamic Acid | 287.0 mg | 343.0 mg |
| Glycine | 51.0 mg | 134.0 mg |
| Proline | 62.0 mg | 112.0 mg |
| Serine | 75.0 mg | 104.0 mg |
| Tyrosine | 64.0 mg | 108.0 mg |
| Vitamins | Potatoes, boiled, cooked without skin, flesh, with salt | Spinach, raw |
|---|---|---|
| Vitamin A (RAE) | 0.0 mcg | 469.0 mcg |
| Vitamin C | 7.4 mg | 28.1 mg |
| Vitamin D | 0.0 mcg | 0.0 mcg |
| Vitamin E | 0.0 mg | 2.0 mg |
| Vitamin K | 2.1 mcg | 482.9 mcg |
| Thiamin (B1) | 0.1 mg | 0.1 mg |
| Riboflavin (B2) | 0.0 mg | 0.2 mg |
| Niacin (B3) | 1.3 mg | 0.7 mg |
| Vitamin B6 | 0.3 mg | 0.2 mg |
| Folate (B9) | 9.0 mcg | 194.0 mcg |
| Vitamin B12 | 0.0 mcg | 0.0 mcg |
| Pantothenic Acid (B5) | 0.5 mg | 0.1 mg |
| Choline | 13.2 mg | 19.3 mg |
| Betaine | 0.2 mg | 102.6 mg |
| Minerals | Potatoes, boiled, cooked without skin, flesh, with salt | Spinach, raw |
|---|---|---|
| Calcium | 8.0 mg | 99.0 mg |
| Iron | 0.3 mg | 2.7 mg |
| Magnesium | 20.0 mg | 79.0 mg |
| Phosphorus | 40.0 mg | 49.0 mg |
| Potassium | 328.0 mg | 558.0 mg |
| Sodium | 241.0 mg | 79.0 mg |
| Zinc | 0.3 mg | 0.5 mg |
| Copper | 0.2 mg | 0.1 mg |
| Manganese | 0.1 mg | 0.9 mg |
| Selenium | 0.3 mcg | 1.0 mcg |
| Sterols | Potatoes, boiled, cooked without skin, flesh, with salt | Spinach, raw |
|---|---|---|
| Cholesterol | 0.0 mg | 0.0 mg |
| Phytosterols | ~ | 9.0 mg |
| Other | Potatoes, boiled, cooked without skin, flesh, with salt | Spinach, raw |
|---|---|---|
| Alcohol | 0.0 g | 0.0 g |
| Caffeine | 0.0 mg | 0.0 mg |
| Theobromine | 0.0 mg | 0.0 mg |
| Ash | 0.7 g | 1.7 g |
Frequently asked questions
Which has fewer calories, Potatoes, boiled, cooked without skin, flesh, with salt or Spinach, raw?
Spinach, raw has fewer calories: 86 kcal for Potatoes, boiled, cooked without skin, flesh, with salt vs 23 kcal for Spinach, raw per 100 g.
Which has more protein, Potatoes, boiled, cooked without skin, flesh, with salt or Spinach, raw?
Spinach, raw has more protein: 1.7 g for Potatoes, boiled, cooked without skin, flesh, with salt vs 2.9 g for Spinach, raw per 100 g.
Which has more fiber, Potatoes, boiled, cooked without skin, flesh, with salt or Spinach, raw?
Spinach, raw has more fiber: 2.0 g for Potatoes, boiled, cooked without skin, flesh, with salt vs 2.2 g for Spinach, raw per 100 g.
Is Potatoes, boiled, cooked without skin, flesh, with 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.