Potatoes, canned, solids and liquids vs Spinach, raw
Nutrition comparison per 100 g.
Potatoes, canned, solids and liquids
44 kcal
Spinach, raw
23 kcal
Calories
44 kcal
23 kcal
Protein
1.2 g
2.9 g
Carbs
9.9 g
3.6 g
Fiber
1.4 g
2.2 g
Sugars
~
0.4 g
Fat
0.1 g
0.4 g
Sodium
217 mg
79 mg
Key takeaways
- Spinach, raw has 47% fewer calories (23 kcal vs 44 kcal).
- Spinach, raw has more protein (2.9 g vs 1.2 g).
- Spinach, raw has more carbs (3.6 g vs 9.9 g).
- Spinach, raw has more fiber (2.2 g vs 1.4 g).
- Potatoes, canned, solids and liquids has more fat (0.1 g vs 0.4 g).
| Macronutrients | Potatoes, canned, solids and liquids | Spinach, raw |
|---|---|---|
| Calories | 44 kcal | 23 kcal |
| Protein | 1.2 g | 2.9 g |
| Total Fat | 0.1 g | 0.4 g |
| Total Carbohydrate | 9.9 g | 3.6 g |
| Dietary Fiber | 1.4 g | 2.2 g |
| Total Sugars | ~ | 0.4 g |
| Water | 87.8 g | 91.4 g |
| Carbohydrates | Potatoes, canned, solids and liquids | Spinach, raw |
|---|---|---|
| Total Carbohydrate | 9.9 g | 3.6 g |
| Dietary Fiber | 1.4 g | 2.2 g |
| Total Sugars | ~ | 0.4 g |
| Fats & Fatty Acids | Potatoes, canned, solids and liquids | 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 | 11.0 mg | 138.0 mg |
| Omega-6 Fatty Acids | 35.0 mg | 26.0 mg |
| Protein & Amino Acids | Potatoes, canned, solids and liquids | Spinach, raw |
|---|---|---|
| Protein | 1.2 g | 2.9 g |
| Histidine | 26.0 mg | 64.0 mg |
| Isoleucine | 48.0 mg | 147.0 mg |
| Leucine | 72.0 mg | 223.0 mg |
| Lysine | 73.0 mg | 174.0 mg |
| Methionine | 19.0 mg | 53.0 mg |
| Phenylalanine | 54.0 mg | 129.0 mg |
| Threonine | 43.0 mg | 122.0 mg |
| Tryptophan | 18.0 mg | 39.0 mg |
| Valine | 68.0 mg | 161.0 mg |
| Alanine | 37.0 mg | 142.0 mg |
| Arginine | 56.0 mg | 162.0 mg |
| Aspartic Acid | 295.0 mg | 240.0 mg |
| Cystine | 15.0 mg | 35.0 mg |
| Glutamic Acid | 202.0 mg | 343.0 mg |
| Glycine | 36.0 mg | 134.0 mg |
| Proline | 43.0 mg | 112.0 mg |
| Serine | 52.0 mg | 104.0 mg |
| Tyrosine | 45.0 mg | 108.0 mg |
| Vitamins | Potatoes, canned, solids and liquids | Spinach, raw |
|---|---|---|
| Vitamin A (RAE) | 0.0 mcg | 469.0 mcg |
| Vitamin C | 7.6 mg | 28.1 mg |
| Vitamin D | 0.0 mcg | 0.0 mcg |
| Vitamin E | ~ | 2.0 mg |
| Vitamin K | ~ | 482.9 mcg |
| Thiamin (B1) | 0.0 mg | 0.1 mg |
| Riboflavin (B2) | 0.0 mg | 0.2 mg |
| Niacin (B3) | 0.9 mg | 0.7 mg |
| Vitamin B6 | 0.1 mg | 0.2 mg |
| Folate (B9) | 5.0 mcg | 194.0 mcg |
| Vitamin B12 | 0.0 mcg | 0.0 mcg |
| Pantothenic Acid (B5) | 0.2 mg | 0.1 mg |
| Choline | ~ | 19.3 mg |
| Betaine | ~ | 102.6 mg |
| Minerals | Potatoes, canned, solids and liquids | Spinach, raw |
|---|---|---|
| Calcium | 39.0 mg | 99.0 mg |
| Iron | 0.7 mg | 2.7 mg |
| Magnesium | 14.0 mg | 79.0 mg |
| Phosphorus | 22.0 mg | 49.0 mg |
| Potassium | 205.0 mg | 558.0 mg |
| Sodium | 217.0 mg | 79.0 mg |
| Zinc | 0.4 mg | 0.5 mg |
| Copper | 0.1 mg | 0.1 mg |
| Manganese | 0.1 mg | 0.9 mg |
| Selenium | 0.7 mcg | 1.0 mcg |
| Sterols | Potatoes, canned, solids and liquids | Spinach, raw |
|---|---|---|
| Cholesterol | 0.0 mg | 0.0 mg |
| Phytosterols | ~ | 9.0 mg |
| Other | Potatoes, canned, solids and liquids | Spinach, raw |
|---|---|---|
| Alcohol | 0.0 g | 0.0 g |
| Caffeine | ~ | 0.0 mg |
| Theobromine | ~ | 0.0 mg |
| Ash | 1.0 g | 1.7 g |
Frequently asked questions
Which has fewer calories, Potatoes, canned, solids and liquids or Spinach, raw?
Spinach, raw has fewer calories: 44 kcal for Potatoes, canned, solids and liquids vs 23 kcal for Spinach, raw per 100 g.
Which has more protein, Potatoes, canned, solids and liquids or Spinach, raw?
Spinach, raw has more protein: 1.2 g for Potatoes, canned, solids and liquids vs 2.9 g for Spinach, raw per 100 g.
Which has more fiber, Potatoes, canned, solids and liquids or Spinach, raw?
Spinach, raw has more fiber: 1.4 g for Potatoes, canned, solids and liquids vs 2.2 g for Spinach, raw per 100 g.
Is Potatoes, canned, solids and liquids 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.