Potatoes, microwaved, cooked in skin, skin, without salt vs Spinach, raw
Nutrition comparison per 100 g.
Potatoes, microwaved, cooked in skin, skin, without 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
16 mg
79 mg
Key takeaways
- Spinach, raw has 82% fewer calories (23 kcal vs 132 kcal).
- Potatoes, microwaved, cooked in skin, skin, without 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, without salt has more fiber (5.5 g vs 2.2 g).
- Potatoes, microwaved, cooked in skin, skin, without salt has more fat (0.1 g vs 0.4 g).
| Macronutrients | Potatoes, microwaved, cooked in skin, skin, without 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, without 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, without 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, without 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, without 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, without 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 | 16.0 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, without salt | Spinach, raw |
|---|---|---|
| Cholesterol | 0.0 mg | 0.0 mg |
| Phytosterols | ~ | 9.0 mg |
| Other | Potatoes, microwaved, cooked in skin, skin, without 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, without salt or Spinach, raw?
Spinach, raw has fewer calories: 132 kcal for Potatoes, microwaved, cooked in skin, skin, without salt vs 23 kcal for Spinach, raw per 100 g.
Which has more protein, Potatoes, microwaved, cooked in skin, skin, without salt or Spinach, raw?
Potatoes, microwaved, cooked in skin, skin, without salt has more protein: 4.4 g for Potatoes, microwaved, cooked in skin, skin, without salt vs 2.9 g for Spinach, raw per 100 g.
Which has more fiber, Potatoes, microwaved, cooked in skin, skin, without salt or Spinach, raw?
Potatoes, microwaved, cooked in skin, skin, without salt has more fiber: 5.5 g for Potatoes, microwaved, cooked in skin, skin, without salt vs 2.2 g for Spinach, raw per 100 g.
Is Potatoes, microwaved, cooked in skin, skin, without salt or Spinach, raw healthier?
Spinach, raw is lower in calories, and Potatoes, microwaved, cooked in skin, skin, without salt is higher in protein. The healthier choice depends on your goals — compare the full breakdown above to decide.