Potatoes, frozen, whole, cooked, boiled, drained, with salt vs Spinach, raw
Nutrition comparison per 100 g.
Potatoes, frozen, whole, cooked, boiled, drained, with salt
63 kcal
Spinach, raw
23 kcal
Calories
63 kcal
23 kcal
Protein
2.0 g
2.9 g
Carbs
13.9 g
3.6 g
Fiber
1.4 g
2.2 g
Sugars
~
0.4 g
Fat
0.1 g
0.4 g
Sodium
256 mg
79 mg
Key takeaways
- Spinach, raw has 63% fewer calories (23 kcal vs 63 kcal).
- Spinach, raw has more protein (2.9 g vs 2.0 g).
- Spinach, raw has more carbs (3.6 g vs 13.9 g).
- Spinach, raw has more fiber (2.2 g vs 1.4 g).
- Potatoes, frozen, whole, cooked, boiled, drained, with salt has more fat (0.1 g vs 0.4 g).
| Macronutrients | Potatoes, frozen, whole, cooked, boiled, drained, with salt | Spinach, raw |
|---|---|---|
| Calories | 63 kcal | 23 kcal |
| Protein | 2.0 g | 2.9 g |
| Total Fat | 0.1 g | 0.4 g |
| Total Carbohydrate | 13.9 g | 3.6 g |
| Dietary Fiber | 1.4 g | 2.2 g |
| Total Sugars | ~ | 0.4 g |
| Water | 82.8 g | 91.4 g |
| Carbohydrates | Potatoes, frozen, whole, cooked, boiled, drained, with salt | Spinach, raw |
|---|---|---|
| Total Carbohydrate | 13.9 g | 3.6 g |
| Dietary Fiber | 1.4 g | 2.2 g |
| Total Sugars | ~ | 0.4 g |
| Fats & Fatty Acids | Potatoes, frozen, whole, cooked, boiled, drained, 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 | 0.1 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 | 42.0 mg | 26.0 mg |
| Protein & Amino Acids | Potatoes, frozen, whole, cooked, boiled, drained, with salt | Spinach, raw |
|---|---|---|
| Protein | 2.0 g | 2.9 g |
| Histidine | 43.0 mg | 64.0 mg |
| Isoleucine | 80.0 mg | 147.0 mg |
| Leucine | 119.0 mg | 223.0 mg |
| Lysine | 120.0 mg | 174.0 mg |
| Methionine | 31.0 mg | 53.0 mg |
| Phenylalanine | 88.0 mg | 129.0 mg |
| Threonine | 72.0 mg | 122.0 mg |
| Tryptophan | 31.0 mg | 39.0 mg |
| Valine | 111.0 mg | 161.0 mg |
| Alanine | 61.0 mg | 142.0 mg |
| Arginine | 91.0 mg | 162.0 mg |
| Aspartic Acid | 483.0 mg | 240.0 mg |
| Cystine | 25.0 mg | 35.0 mg |
| Glutamic Acid | 331.0 mg | 343.0 mg |
| Glycine | 59.0 mg | 134.0 mg |
| Proline | 71.0 mg | 112.0 mg |
| Serine | 86.0 mg | 104.0 mg |
| Tyrosine | 73.0 mg | 108.0 mg |
| Vitamins | Potatoes, frozen, whole, cooked, boiled, drained, with salt | Spinach, raw |
|---|---|---|
| Vitamin A (RAE) | 0.0 mcg | 469.0 mcg |
| Vitamin C | 9.4 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) | 1.3 mg | 0.7 mg |
| Vitamin B6 | 0.2 mg | 0.2 mg |
| Folate (B9) | 8.0 mcg | 194.0 mcg |
| Vitamin B12 | 0.0 mcg | 0.0 mcg |
| Pantothenic Acid (B5) | 0.3 mg | 0.1 mg |
| Choline | ~ | 19.3 mg |
| Betaine | ~ | 102.6 mg |
| Minerals | Potatoes, frozen, whole, cooked, boiled, drained, with salt | Spinach, raw |
|---|---|---|
| Calcium | 7.0 mg | 99.0 mg |
| Iron | 0.8 mg | 2.7 mg |
| Magnesium | 11.0 mg | 79.0 mg |
| Phosphorus | 26.0 mg | 49.0 mg |
| Potassium | 287.0 mg | 558.0 mg |
| Sodium | 256.0 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 | 0.2 mcg | 1.0 mcg |
| Sterols | Potatoes, frozen, whole, cooked, boiled, drained, with salt | Spinach, raw |
|---|---|---|
| Cholesterol | 0.0 mg | 0.0 mg |
| Phytosterols | ~ | 9.0 mg |
| Other | Potatoes, frozen, whole, cooked, boiled, drained, with salt | Spinach, raw |
|---|---|---|
| Alcohol | ~ | 0.0 g |
| Caffeine | ~ | 0.0 mg |
| Theobromine | ~ | 0.0 mg |
| Ash | 1.2 g | 1.7 g |
Frequently asked questions
Which has fewer calories, Potatoes, frozen, whole, cooked, boiled, drained, with salt or Spinach, raw?
Spinach, raw has fewer calories: 63 kcal for Potatoes, frozen, whole, cooked, boiled, drained, with salt vs 23 kcal for Spinach, raw per 100 g.
Which has more protein, Potatoes, frozen, whole, cooked, boiled, drained, with salt or Spinach, raw?
Spinach, raw has more protein: 2.0 g for Potatoes, frozen, whole, cooked, boiled, drained, with salt vs 2.9 g for Spinach, raw per 100 g.
Which has more fiber, Potatoes, frozen, whole, cooked, boiled, drained, with salt or Spinach, raw?
Spinach, raw has more fiber: 1.4 g for Potatoes, frozen, whole, cooked, boiled, drained, with salt vs 2.2 g for Spinach, raw per 100 g.
Is Potatoes, frozen, whole, cooked, boiled, drained, 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.