Potatoes, microwaved, cooked, in skin, flesh and skin, with salt vs Spinach, raw
Nutrition comparison per 100 g.
Potatoes, microwaved, cooked, in skin, flesh and skin, with salt
105 kcal
Spinach, raw
23 kcal
Calories
105 kcal
23 kcal
Protein
2.4 g
2.9 g
Carbs
24.2 g
3.6 g
Fiber
2.3 g
2.2 g
Sugars
~
0.4 g
Fat
0.1 g
0.4 g
Sodium
244 mg
79 mg
Key takeaways
- Spinach, raw has 78% fewer calories (23 kcal vs 105 kcal).
- Spinach, raw has more protein (2.9 g vs 2.4 g).
- Spinach, raw has more carbs (3.6 g vs 24.2 g).
- Potatoes, microwaved, cooked, in skin, flesh and skin, with salt has more fiber (2.3 g vs 2.2 g).
- Potatoes, microwaved, cooked, in skin, flesh and skin, with salt has more fat (0.1 g vs 0.4 g).
| Macronutrients | Potatoes, microwaved, cooked, in skin, flesh and skin, with salt | Spinach, raw |
|---|---|---|
| Calories | 105 kcal | 23 kcal |
| Protein | 2.4 g | 2.9 g |
| Total Fat | 0.1 g | 0.4 g |
| Total Carbohydrate | 24.2 g | 3.6 g |
| Dietary Fiber | 2.3 g | 2.2 g |
| Total Sugars | ~ | 0.4 g |
| Water | 72.0 g | 91.4 g |
| Carbohydrates | Potatoes, microwaved, cooked, in skin, flesh and skin, with salt | Spinach, raw |
|---|---|---|
| Total Carbohydrate | 24.2 g | 3.6 g |
| Dietary Fiber | 2.3 g | 2.2 g |
| Total Sugars | ~ | 0.4 g |
| Fats & Fatty Acids | Potatoes, microwaved, cooked, in skin, flesh and skin, 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, microwaved, cooked, in skin, flesh and skin, with salt | Spinach, raw |
|---|---|---|
| Protein | 2.4 g | 2.9 g |
| Histidine | 54.0 mg | 64.0 mg |
| Isoleucine | 99.0 mg | 147.0 mg |
| Leucine | 147.0 mg | 223.0 mg |
| Lysine | 149.0 mg | 174.0 mg |
| Methionine | 39.0 mg | 53.0 mg |
| Phenylalanine | 109.0 mg | 129.0 mg |
| Threonine | 89.0 mg | 122.0 mg |
| Tryptophan | 38.0 mg | 39.0 mg |
| Valine | 138.0 mg | 161.0 mg |
| Alanine | 75.0 mg | 142.0 mg |
| Arginine | 113.0 mg | 162.0 mg |
| Aspartic Acid | 598.0 mg | 240.0 mg |
| Cystine | 31.0 mg | 35.0 mg |
| Glutamic Acid | 410.0 mg | 343.0 mg |
| Glycine | 73.0 mg | 134.0 mg |
| Proline | 88.0 mg | 112.0 mg |
| Serine | 106.0 mg | 104.0 mg |
| Tyrosine | 91.0 mg | 108.0 mg |
| Vitamins | Potatoes, microwaved, cooked, in skin, flesh and skin, with salt | Spinach, raw |
|---|---|---|
| Vitamin A (RAE) | 0.0 mcg | 469.0 mcg |
| Vitamin C | 15.1 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) | 1.7 mg | 0.7 mg |
| Vitamin B6 | 0.3 mg | 0.2 mg |
| Folate (B9) | 12.0 mcg | 194.0 mcg |
| Vitamin B12 | 0.0 mcg | 0.0 mcg |
| Pantothenic Acid (B5) | 0.5 mg | 0.1 mg |
| Choline | ~ | 19.3 mg |
| Betaine | ~ | 102.6 mg |
| Minerals | Potatoes, microwaved, cooked, in skin, flesh and skin, with salt | Spinach, raw |
|---|---|---|
| Calcium | 11.0 mg | 99.0 mg |
| Iron | 1.2 mg | 2.7 mg |
| Magnesium | 27.0 mg | 79.0 mg |
| Phosphorus | 105.0 mg | 49.0 mg |
| Potassium | 447.0 mg | 558.0 mg |
| Sodium | 244.0 mg | 79.0 mg |
| Zinc | 0.4 mg | 0.5 mg |
| Copper | 0.3 mg | 0.1 mg |
| Manganese | 0.3 mg | 0.9 mg |
| Selenium | 0.4 mcg | 1.0 mcg |
| Sterols | Potatoes, microwaved, cooked, in skin, flesh and skin, with salt | Spinach, raw |
|---|---|---|
| Cholesterol | 0.0 mg | 0.0 mg |
| Phytosterols | ~ | 9.0 mg |
| Other | Potatoes, microwaved, cooked, in skin, flesh and skin, 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, microwaved, cooked, in skin, flesh and skin, with salt or Spinach, raw?
Spinach, raw has fewer calories: 105 kcal for Potatoes, microwaved, cooked, in skin, flesh and skin, with salt vs 23 kcal for Spinach, raw per 100 g.
Which has more protein, Potatoes, microwaved, cooked, in skin, flesh and skin, with salt or Spinach, raw?
Spinach, raw has more protein: 2.4 g for Potatoes, microwaved, cooked, in skin, flesh and skin, with salt vs 2.9 g for Spinach, raw per 100 g.
Which has more fiber, Potatoes, microwaved, cooked, in skin, flesh and skin, with salt or Spinach, raw?
Potatoes, microwaved, cooked, in skin, flesh and skin, with salt has more fiber: 2.3 g for Potatoes, microwaved, cooked, in skin, flesh and skin, with salt vs 2.2 g for Spinach, raw per 100 g.
Is Potatoes, microwaved, cooked, in skin, flesh and skin, 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.