Potatoes, microwaved, cooked, in skin, skin with salt vs Spinach, raw
Nutrition comparison per 100 g.
Potatoes, microwaved, cooked, in skin, skin with salt
132 kcal
Spinach, raw
23 kcal
Calories
132 kcal
23 kcal
Protein
4.4 g
2.9 g
Carbs
29.6 g
3.6 g
Fiber
5.5 g
2.2 g
Sugars
~
0.4 g
Fat
0.1 g
0.4 g
Sodium
252 mg
79 mg
Key takeaways
- Spinach, raw has 82% fewer calories (23 kcal vs 132 kcal).
- Potatoes, microwaved, cooked, in skin, skin with salt has more protein (4.4 g vs 2.9 g).
- Spinach, raw has more carbs (3.6 g vs 29.6 g).
- Potatoes, microwaved, cooked, in skin, skin with salt has more fiber (5.5 g vs 2.2 g).
- Potatoes, microwaved, cooked, in skin, skin with salt has more fat (0.1 g vs 0.4 g).
| Macronutrients | Potatoes, microwaved, cooked, in skin, skin with salt | Spinach, raw |
|---|---|---|
| Calories | 132 kcal | 23 kcal |
| Protein | 4.4 g | 2.9 g |
| Total Fat | 0.1 g | 0.4 g |
| Total Carbohydrate | 29.6 g | 3.6 g |
| Dietary Fiber | 5.5 g | 2.2 g |
| Total Sugars | ~ | 0.4 g |
| Water | 63.5 g | 91.4 g |
| Carbohydrates | Potatoes, microwaved, cooked, in skin, skin with salt | Spinach, raw |
|---|---|---|
| Total Carbohydrate | 29.6 g | 3.6 g |
| Dietary Fiber | 5.5 g | 2.2 g |
| Total Sugars | ~ | 0.4 g |
| Fats & Fatty Acids | Potatoes, microwaved, cooked, in skin, 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, skin with salt | Spinach, raw |
|---|---|---|
| Protein | 4.4 g | 2.9 g |
| Histidine | ~ | 64.0 mg |
| Isoleucine | ~ | 147.0 mg |
| Leucine | ~ | 223.0 mg |
| Lysine | ~ | 174.0 mg |
| Methionine | ~ | 53.0 mg |
| Phenylalanine | ~ | 129.0 mg |
| Threonine | ~ | 122.0 mg |
| Tryptophan | ~ | 39.0 mg |
| Valine | ~ | 161.0 mg |
| Alanine | ~ | 142.0 mg |
| Arginine | ~ | 162.0 mg |
| Aspartic Acid | ~ | 240.0 mg |
| Cystine | ~ | 35.0 mg |
| Glutamic Acid | ~ | 343.0 mg |
| Glycine | ~ | 134.0 mg |
| Proline | ~ | 112.0 mg |
| Serine | ~ | 104.0 mg |
| Tyrosine | ~ | 108.0 mg |
| Vitamins | Potatoes, microwaved, cooked, in skin, skin with salt | Spinach, raw |
|---|---|---|
| Vitamin A (RAE) | 0.0 mcg | 469.0 mcg |
| Vitamin C | 15.3 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) | 0.1 mg | 0.2 mg |
| Niacin (B3) | 2.2 mg | 0.7 mg |
| Vitamin B6 | 0.5 mg | 0.2 mg |
| Folate (B9) | 17.0 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, skin with salt | Spinach, raw |
|---|---|---|
| Calcium | 46.0 mg | 99.0 mg |
| Iron | 5.9 mg | 2.7 mg |
| Magnesium | 37.0 mg | 79.0 mg |
| Phosphorus | 82.0 mg | 49.0 mg |
| Potassium | 650.0 mg | 558.0 mg |
| Sodium | 252.0 mg | 79.0 mg |
| Zinc | 0.5 mg | 0.5 mg |
| Copper | 0.9 mg | 0.1 mg |
| Manganese | 1.0 mg | 0.9 mg |
| Selenium | 0.5 mcg | 1.0 mcg |
| Sterols | Potatoes, microwaved, cooked, in skin, skin with salt | Spinach, raw |
|---|---|---|
| Cholesterol | 0.0 mg | 0.0 mg |
| Phytosterols | ~ | 9.0 mg |
| Other | Potatoes, microwaved, cooked, in skin, skin with salt | Spinach, raw |
|---|---|---|
| Alcohol | ~ | 0.0 g |
| Caffeine | ~ | 0.0 mg |
| Theobromine | ~ | 0.0 mg |
| Ash | 2.4 g | 1.7 g |
Frequently asked questions
Which has fewer calories, Potatoes, microwaved, cooked, in skin, skin with salt or Spinach, raw?
Spinach, raw has fewer calories: 132 kcal for Potatoes, microwaved, cooked, in skin, skin with salt vs 23 kcal for Spinach, raw per 100 g.
Which has more protein, Potatoes, microwaved, cooked, in skin, skin with salt or Spinach, raw?
Potatoes, microwaved, cooked, in skin, skin with salt has more protein: 4.4 g for Potatoes, microwaved, cooked, in skin, skin with salt vs 2.9 g for Spinach, raw per 100 g.
Which has more fiber, Potatoes, microwaved, cooked, in skin, skin with salt or Spinach, raw?
Potatoes, microwaved, cooked, in skin, skin with salt has more fiber: 5.5 g for Potatoes, microwaved, cooked, in skin, skin with salt vs 2.2 g for Spinach, raw per 100 g.
Is Potatoes, microwaved, cooked, in skin, skin with salt or Spinach, raw healthier?
Spinach, raw is lower in calories, and Potatoes, microwaved, cooked, in skin, skin with salt is higher in protein. The healthier choice depends on your goals — compare the full breakdown above to decide.