Potatoes, microwaved, cooked in skin, flesh, with salt vs Spinach, raw
Nutrition comparison per 100 g.
Potatoes, microwaved, cooked in skin, flesh, with salt
100 kcal
Spinach, raw
23 kcal
Calories
100 kcal
23 kcal
Protein
2.1 g
2.9 g
Carbs
23.3 g
3.6 g
Fiber
1.6 g
2.2 g
Sugars
~
0.4 g
Fat
0.1 g
0.4 g
Sodium
243 mg
79 mg
Key takeaways
- Spinach, raw has 77% fewer calories (23 kcal vs 100 kcal).
- Spinach, raw has more protein (2.9 g vs 2.1 g).
- Spinach, raw has more carbs (3.6 g vs 23.3 g).
- Spinach, raw has more fiber (2.2 g vs 1.6 g).
- Potatoes, microwaved, cooked in skin, flesh, with salt has more fat (0.1 g vs 0.4 g).
| Macronutrients | Potatoes, microwaved, cooked in skin, flesh, with salt | Spinach, raw |
|---|---|---|
| Calories | 100 kcal | 23 kcal |
| Protein | 2.1 g | 2.9 g |
| Total Fat | 0.1 g | 0.4 g |
| Total Carbohydrate | 23.3 g | 3.6 g |
| Dietary Fiber | 1.6 g | 2.2 g |
| Total Sugars | ~ | 0.4 g |
| Water | 73.6 g | 91.4 g |
| Carbohydrates | Potatoes, microwaved, cooked in skin, flesh, with salt | Spinach, raw |
|---|---|---|
| Total Carbohydrate | 23.3 g | 3.6 g |
| Dietary Fiber | 1.6 g | 2.2 g |
| Total Sugars | ~ | 0.4 g |
| Fats & Fatty Acids | Potatoes, microwaved, cooked in skin, flesh, 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, with salt | Spinach, raw |
|---|---|---|
| Protein | 2.1 g | 2.9 g |
| Histidine | 46.0 mg | 64.0 mg |
| Isoleucine | 85.0 mg | 147.0 mg |
| Leucine | 126.0 mg | 223.0 mg |
| Lysine | 128.0 mg | 174.0 mg |
| Methionine | 33.0 mg | 53.0 mg |
| Phenylalanine | 93.0 mg | 129.0 mg |
| Threonine | 76.0 mg | 122.0 mg |
| Tryptophan | 33.0 mg | 39.0 mg |
| Valine | 118.0 mg | 161.0 mg |
| Alanine | 65.0 mg | 142.0 mg |
| Arginine | 97.0 mg | 162.0 mg |
| Aspartic Acid | 514.0 mg | 240.0 mg |
| Cystine | 27.0 mg | 35.0 mg |
| Glutamic Acid | 352.0 mg | 343.0 mg |
| Glycine | 62.0 mg | 134.0 mg |
| Proline | 76.0 mg | 112.0 mg |
| Serine | 91.0 mg | 104.0 mg |
| Tyrosine | 78.0 mg | 108.0 mg |
| Vitamins | Potatoes, microwaved, cooked in skin, flesh, 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) | 1.6 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) | 0.6 mg | 0.1 mg |
| Choline | ~ | 19.3 mg |
| Betaine | ~ | 102.6 mg |
| Minerals | Potatoes, microwaved, cooked in skin, flesh, with salt | Spinach, raw |
|---|---|---|
| Calcium | 5.0 mg | 99.0 mg |
| Iron | 0.4 mg | 2.7 mg |
| Magnesium | 25.0 mg | 79.0 mg |
| Phosphorus | 109.0 mg | 49.0 mg |
| Potassium | 411.0 mg | 558.0 mg |
| Sodium | 243.0 mg | 79.0 mg |
| Zinc | 0.3 mg | 0.5 mg |
| Copper | 0.2 mg | 0.1 mg |
| Manganese | 0.2 mg | 0.9 mg |
| Selenium | 0.4 mcg | 1.0 mcg |
| Sterols | Potatoes, microwaved, cooked in skin, flesh, with salt | Spinach, raw |
|---|---|---|
| Cholesterol | 0.0 mg | 0.0 mg |
| Phytosterols | ~ | 9.0 mg |
| Other | Potatoes, microwaved, cooked in skin, flesh, with salt | Spinach, raw |
|---|---|---|
| Alcohol | ~ | 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, microwaved, cooked in skin, flesh, with salt or Spinach, raw?
Spinach, raw has fewer calories: 100 kcal for Potatoes, microwaved, cooked in skin, flesh, with salt vs 23 kcal for Spinach, raw per 100 g.
Which has more protein, Potatoes, microwaved, cooked in skin, flesh, with salt or Spinach, raw?
Spinach, raw has more protein: 2.1 g for Potatoes, microwaved, cooked in skin, flesh, with salt vs 2.9 g for Spinach, raw per 100 g.
Which has more fiber, Potatoes, microwaved, cooked in skin, flesh, with salt or Spinach, raw?
Spinach, raw has more fiber: 1.6 g for Potatoes, microwaved, cooked in skin, flesh, with salt vs 2.2 g for Spinach, raw per 100 g.
Is Potatoes, microwaved, cooked in skin, flesh, 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.