Potatoes, mashed, home-prepared, whole milk added vs Spinach, raw
Nutrition comparison per 100 g.
Potatoes, mashed, home-prepared, whole milk added
83 kcal
Spinach, raw
23 kcal
Calories
83 kcal
23 kcal
Protein
1.9 g
2.9 g
Carbs
17.6 g
3.6 g
Fiber
1.5 g
2.2 g
Sugars
1.5 g
0.4 g
Fat
0.6 g
0.4 g
Sodium
302 mg
79 mg
Key takeaways
- Spinach, raw has 72% fewer calories (23 kcal vs 83 kcal).
- Spinach, raw has more protein (2.9 g vs 1.9 g).
- Spinach, raw has more carbs (3.6 g vs 17.6 g).
- Spinach, raw has more fiber (2.2 g vs 1.5 g).
- Spinach, raw has more sugars (0.4 g vs 1.5 g).
| Macronutrients | Potatoes, mashed, home-prepared, whole milk added | Spinach, raw |
|---|---|---|
| Calories | 83 kcal | 23 kcal |
| Protein | 1.9 g | 2.9 g |
| Total Fat | 0.6 g | 0.4 g |
| Total Carbohydrate | 17.6 g | 3.6 g |
| Dietary Fiber | 1.5 g | 2.2 g |
| Total Sugars | 1.5 g | 0.4 g |
| Water | 78.5 g | 91.4 g |
| Carbohydrates | Potatoes, mashed, home-prepared, whole milk added | Spinach, raw |
|---|---|---|
| Total Carbohydrate | 17.6 g | 3.6 g |
| Dietary Fiber | 1.5 g | 2.2 g |
| Total Sugars | 1.5 g | 0.4 g |
| Fats & Fatty Acids | Potatoes, mashed, home-prepared, whole milk added | Spinach, raw |
|---|---|---|
| Total Fat | 0.6 g | 0.4 g |
| Saturated Fat | 0.3 g | 0.1 g |
| Monounsaturated Fat | 0.1 g | 0.0 g |
| Polyunsaturated Fat | 0.1 g | 0.2 g |
| Trans Fat | ~ | 0.0 g |
| Omega-3 Fatty Acids | 20.0 mg | 138.0 mg |
| Omega-6 Fatty Acids | 45.0 mg | 26.0 mg |
| Protein & Amino Acids | Potatoes, mashed, home-prepared, whole milk added | Spinach, raw |
|---|---|---|
| Protein | 1.9 g | 2.9 g |
| Histidine | 46.0 mg | 64.0 mg |
| Isoleucine | 83.0 mg | 147.0 mg |
| Leucine | 132.0 mg | 223.0 mg |
| Lysine | 127.0 mg | 174.0 mg |
| Methionine | 35.0 mg | 53.0 mg |
| Phenylalanine | 89.0 mg | 129.0 mg |
| Threonine | 72.0 mg | 122.0 mg |
| Tryptophan | 29.0 mg | 39.0 mg |
| Valine | 112.0 mg | 161.0 mg |
| Alanine | 61.0 mg | 142.0 mg |
| Arginine | 80.0 mg | 162.0 mg |
| Aspartic Acid | 393.0 mg | 240.0 mg |
| Cystine | 21.0 mg | 35.0 mg |
| Glutamic Acid | 348.0 mg | 343.0 mg |
| Glycine | 52.0 mg | 134.0 mg |
| Proline | 99.0 mg | 112.0 mg |
| Serine | 92.0 mg | 104.0 mg |
| Tyrosine | 78.0 mg | 108.0 mg |
| Vitamins | Potatoes, mashed, home-prepared, whole milk added | Spinach, raw |
|---|---|---|
| Vitamin A (RAE) | 7.0 mcg | 469.0 mcg |
| Vitamin C | 6.2 mg | 28.1 mg |
| Vitamin D | 0.2 mcg | 0.0 mcg |
| Vitamin E | 0.0 mg | 2.0 mg |
| Vitamin K | 1.8 mcg | 482.9 mcg |
| Thiamin (B1) | 0.1 mg | 0.1 mg |
| Riboflavin (B2) | 0.0 mg | 0.2 mg |
| Niacin (B3) | 1.1 mg | 0.7 mg |
| Vitamin B6 | 0.2 mg | 0.2 mg |
| Folate (B9) | 8.0 mcg | 194.0 mcg |
| Vitamin B12 | 0.1 mcg | 0.0 mcg |
| Pantothenic Acid (B5) | 0.5 mg | 0.1 mg |
| Choline | 13.3 mg | 19.3 mg |
| Betaine | 0.3 mg | 102.6 mg |
| Minerals | Potatoes, mashed, home-prepared, whole milk added | Spinach, raw |
|---|---|---|
| Calcium | 24.0 mg | 99.0 mg |
| Iron | 0.3 mg | 2.7 mg |
| Magnesium | 18.0 mg | 79.0 mg |
| Phosphorus | 46.0 mg | 49.0 mg |
| Potassium | 296.0 mg | 558.0 mg |
| Sodium | 302.0 mg | 79.0 mg |
| Zinc | 0.3 mg | 0.5 mg |
| Copper | 0.1 mg | 0.1 mg |
| Manganese | 0.1 mg | 0.9 mg |
| Selenium | 0.8 mcg | 1.0 mcg |
| Fluoride | 0.0 mcg | ~ |
| Sterols | Potatoes, mashed, home-prepared, whole milk added | Spinach, raw |
|---|---|---|
| Cholesterol | 2.0 mg | 0.0 mg |
| Phytosterols | 0.0 mg | 9.0 mg |
| Other | Potatoes, mashed, home-prepared, whole milk 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 | 1.5 g | 1.7 g |
Frequently asked questions
Which has fewer calories, Potatoes, mashed, home-prepared, whole milk added or Spinach, raw?
Spinach, raw has fewer calories: 83 kcal for Potatoes, mashed, home-prepared, whole milk added vs 23 kcal for Spinach, raw per 100 g.
Which has more protein, Potatoes, mashed, home-prepared, whole milk added or Spinach, raw?
Spinach, raw has more protein: 1.9 g for Potatoes, mashed, home-prepared, whole milk added vs 2.9 g for Spinach, raw per 100 g.
Which has more fiber, Potatoes, mashed, home-prepared, whole milk added or Spinach, raw?
Spinach, raw has more fiber: 1.5 g for Potatoes, mashed, home-prepared, whole milk added vs 2.2 g for Spinach, raw per 100 g.
Is Potatoes, mashed, home-prepared, whole milk 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.