Potatoes, mashed, dehydrated, prepared from flakes without milk, whole milk and butter added vs Spinach, raw
Nutrition comparison per 100 g.
Potatoes, mashed, dehydrated, prepared from flakes without milk, whole milk and butter added
97 kcal
Spinach, raw
23 kcal
Calories
97 kcal
23 kcal
Protein
1.8 g
2.9 g
Carbs
10.9 g
3.6 g
Fiber
0.8 g
2.2 g
Sugars
1.6 g
0.4 g
Fat
5.1 g
0.4 g
Sodium
164 mg
79 mg
Key takeaways
- Spinach, raw has 76% fewer calories (23 kcal vs 97 kcal).
- Spinach, raw has more protein (2.9 g vs 1.8 g).
- Spinach, raw has more carbs (3.6 g vs 10.9 g).
- Spinach, raw has more fiber (2.2 g vs 0.8 g).
- Spinach, raw has more sugars (0.4 g vs 1.6 g).
| Macronutrients | Potatoes, mashed, dehydrated, prepared from flakes without milk, whole milk and butter added | Spinach, raw |
|---|---|---|
| Calories | 97 kcal | 23 kcal |
| Protein | 1.8 g | 2.9 g |
| Total Fat | 5.1 g | 0.4 g |
| Total Carbohydrate | 10.9 g | 3.6 g |
| Dietary Fiber | 0.8 g | 2.2 g |
| Total Sugars | 1.6 g | 0.4 g |
| Water | 81.2 g | 91.4 g |
| Carbohydrates | Potatoes, mashed, dehydrated, prepared from flakes without milk, whole milk and butter added | Spinach, raw |
|---|---|---|
| Total Carbohydrate | 10.9 g | 3.6 g |
| Dietary Fiber | 0.8 g | 2.2 g |
| Starch | 8.5 g | ~ |
| Total Sugars | 1.6 g | 0.4 g |
| Fats & Fatty Acids | Potatoes, mashed, dehydrated, prepared from flakes without milk, whole milk and butter added | Spinach, raw |
|---|---|---|
| Total Fat | 5.1 g | 0.4 g |
| Saturated Fat | 3.2 g | 0.1 g |
| Monounsaturated Fat | 1.3 g | 0.0 g |
| Polyunsaturated Fat | 0.2 g | 0.2 g |
| Trans Fat | 0.2 g | 0.0 g |
| Omega-3 Fatty Acids | 37.0 mg | 138.0 mg |
| Omega-6 Fatty Acids | 184.0 mg | 26.0 mg |
| Protein & Amino Acids | Potatoes, mashed, dehydrated, prepared from flakes without milk, whole milk and butter added | Spinach, raw |
|---|---|---|
| Protein | 1.8 g | 2.9 g |
| Histidine | 36.0 mg | 64.0 mg |
| Isoleucine | 73.0 mg | 147.0 mg |
| Leucine | 115.0 mg | 223.0 mg |
| Lysine | 90.0 mg | 174.0 mg |
| Methionine | 33.0 mg | 53.0 mg |
| Phenylalanine | 95.0 mg | 129.0 mg |
| Threonine | 67.0 mg | 122.0 mg |
| Tryptophan | 27.0 mg | 39.0 mg |
| Valine | 98.0 mg | 161.0 mg |
| Alanine | 59.0 mg | 142.0 mg |
| Arginine | 70.0 mg | 162.0 mg |
| Aspartic Acid | 281.0 mg | 240.0 mg |
| Cystine | 17.0 mg | 35.0 mg |
| Glutamic Acid | 326.0 mg | 343.0 mg |
| Glycine | 47.0 mg | 134.0 mg |
| Proline | 114.0 mg | 112.0 mg |
| Serine | 65.0 mg | 104.0 mg |
| Tyrosine | 63.0 mg | 108.0 mg |
| Vitamins | Potatoes, mashed, dehydrated, prepared from flakes without milk, whole milk and butter added | Spinach, raw |
|---|---|---|
| Vitamin A (RAE) | 47.0 mcg | 469.0 mcg |
| Vitamin C | 9.7 mg | 28.1 mg |
| Vitamin D | 0.3 mcg | 0.0 mcg |
| Vitamin E | 0.1 mg | 2.0 mg |
| Vitamin K | 1.5 mcg | 482.9 mcg |
| Thiamin (B1) | 0.1 mg | 0.1 mg |
| Riboflavin (B2) | 0.1 mg | 0.2 mg |
| Niacin (B3) | 0.8 mg | 0.7 mg |
| Vitamin B6 | 0.1 mg | 0.2 mg |
| Folate (B9) | 7.0 mcg | 194.0 mcg |
| Vitamin B12 | 0.1 mcg | 0.0 mcg |
| Pantothenic Acid (B5) | 0.3 mg | 0.1 mg |
| Choline | 10.9 mg | 19.3 mg |
| Betaine | 0.2 mg | 102.6 mg |
| Minerals | Potatoes, mashed, dehydrated, prepared from flakes without milk, whole milk and butter added | Spinach, raw |
|---|---|---|
| Calcium | 32.0 mg | 99.0 mg |
| Iron | 0.2 mg | 2.7 mg |
| Magnesium | 11.0 mg | 79.0 mg |
| Phosphorus | 39.0 mg | 49.0 mg |
| Potassium | 164.0 mg | 558.0 mg |
| Sodium | 164.0 mg | 79.0 mg |
| Zinc | 0.2 mg | 0.5 mg |
| Copper | 0.0 mg | 0.1 mg |
| Manganese | 0.0 mg | 0.9 mg |
| Selenium | 2.5 mcg | 1.0 mcg |
| Fluoride | 42.5 mcg | ~ |
| Sterols | Potatoes, mashed, dehydrated, prepared from flakes without milk, whole milk and butter added | Spinach, raw |
|---|---|---|
| Cholesterol | 14.0 mg | 0.0 mg |
| Phytosterols | 0.0 mg | 9.0 mg |
| Campesterol | 0.0 mg | ~ |
| Stigmasterol | 0.0 mg | ~ |
| Beta-sitosterol | 0.0 mg | ~ |
| Other | Potatoes, mashed, dehydrated, prepared from flakes without milk, whole milk and butter added | Spinach, raw |
|---|---|---|
| Alcohol | 0.0 g | 0.0 g |
| Caffeine | 0.0 mg | 0.0 mg |
| Theobromine | 0.0 mg | 0.0 mg |
| Ash | 1.0 g | 1.7 g |
Frequently asked questions
Which has fewer calories, Potatoes, mashed, dehydrated, prepared from flakes without milk, whole milk and butter added or Spinach, raw?
Spinach, raw has fewer calories: 97 kcal for Potatoes, mashed, dehydrated, prepared from flakes without milk, whole milk and butter added vs 23 kcal for Spinach, raw per 100 g.
Which has more protein, Potatoes, mashed, dehydrated, prepared from flakes without milk, whole milk and butter added or Spinach, raw?
Spinach, raw has more protein: 1.8 g for Potatoes, mashed, dehydrated, prepared from flakes without milk, whole milk and butter added vs 2.9 g for Spinach, raw per 100 g.
Which has more fiber, Potatoes, mashed, dehydrated, prepared from flakes without milk, whole milk and butter added or Spinach, raw?
Spinach, raw has more fiber: 0.8 g for Potatoes, mashed, dehydrated, prepared from flakes without milk, whole milk and butter added vs 2.2 g for Spinach, raw per 100 g.
Is Potatoes, mashed, dehydrated, prepared from flakes without milk, whole milk and butter added 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.