Potatoes, o'brien, frozen, prepared vs Spinach, raw
Nutrition comparison per 100 g.
Potatoes, o'brien, frozen, prepared
204 kcal
Spinach, raw
23 kcal
Calories
204 kcal
23 kcal
Protein
2.2 g
2.9 g
Carbs
21.9 g
3.6 g
Fiber
1.7 g
2.2 g
Sugars
~
0.4 g
Fat
13.2 g
0.4 g
Sodium
43 mg
79 mg
Key takeaways
- Spinach, raw has 89% fewer calories (23 kcal vs 204 kcal).
- Spinach, raw has more protein (2.9 g vs 2.2 g).
- Spinach, raw has more carbs (3.6 g vs 21.9 g).
- Spinach, raw has more fiber (2.2 g vs 1.7 g).
- Spinach, raw has more fat (0.4 g vs 13.2 g).
| Macronutrients | Potatoes, o'brien, frozen, prepared | Spinach, raw |
|---|---|---|
| Calories | 204 kcal | 23 kcal |
| Protein | 2.2 g | 2.9 g |
| Total Fat | 13.2 g | 0.4 g |
| Total Carbohydrate | 21.9 g | 3.6 g |
| Dietary Fiber | 1.7 g | 2.2 g |
| Total Sugars | ~ | 0.4 g |
| Water | 62.0 g | 91.4 g |
| Carbohydrates | Potatoes, o'brien, frozen, prepared | Spinach, raw |
|---|---|---|
| Total Carbohydrate | 21.9 g | 3.6 g |
| Dietary Fiber | 1.7 g | 2.2 g |
| Total Sugars | ~ | 0.4 g |
| Fats & Fatty Acids | Potatoes, o'brien, frozen, prepared | Spinach, raw |
|---|---|---|
| Total Fat | 13.2 g | 0.4 g |
| Saturated Fat | 3.3 g | 0.1 g |
| Monounsaturated Fat | 5.8 g | 0.0 g |
| Polyunsaturated Fat | 3.5 g | 0.2 g |
| Trans Fat | ~ | 0.0 g |
| Omega-3 Fatty Acids | 221.0 mg | 138.0 mg |
| Omega-6 Fatty Acids | 3,252.0 mg | 26.0 mg |
| Protein & Amino Acids | Potatoes, o'brien, frozen, prepared | Spinach, raw |
|---|---|---|
| Protein | 2.2 g | 2.9 g |
| Histidine | 48.0 mg | 64.0 mg |
| Isoleucine | 89.0 mg | 147.0 mg |
| Leucine | 131.0 mg | 223.0 mg |
| Lysine | 132.0 mg | 174.0 mg |
| Methionine | 34.0 mg | 53.0 mg |
| Phenylalanine | 95.0 mg | 129.0 mg |
| Threonine | 80.0 mg | 122.0 mg |
| Tryptophan | 34.0 mg | 39.0 mg |
| Valine | 120.0 mg | 161.0 mg |
| Alanine | 69.0 mg | 142.0 mg |
| Arginine | 111.0 mg | 162.0 mg |
| Aspartic Acid | 513.0 mg | 240.0 mg |
| Cystine | 30.0 mg | 35.0 mg |
| Glutamic Acid | 368.0 mg | 343.0 mg |
| Glycine | 68.0 mg | 134.0 mg |
| Proline | 80.0 mg | 112.0 mg |
| Serine | 95.0 mg | 104.0 mg |
| Tyrosine | 79.0 mg | 108.0 mg |
| Vitamins | Potatoes, o'brien, frozen, prepared | Spinach, raw |
|---|---|---|
| Vitamin A (RAE) | 9.0 mcg | 469.0 mcg |
| Vitamin C | 10.4 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) | 1.4 mg | 0.7 mg |
| Vitamin B6 | 0.4 mg | 0.2 mg |
| Folate (B9) | 12.0 mcg | 194.0 mcg |
| Vitamin B12 | 0.0 mcg | 0.0 mcg |
| Pantothenic Acid (B5) | 0.7 mg | 0.1 mg |
| Choline | ~ | 19.3 mg |
| Betaine | ~ | 102.6 mg |
| Minerals | Potatoes, o'brien, frozen, prepared | Spinach, raw |
|---|---|---|
| Calcium | 20.0 mg | 99.0 mg |
| Iron | 1.0 mg | 2.7 mg |
| Magnesium | 34.0 mg | 79.0 mg |
| Phosphorus | 93.0 mg | 49.0 mg |
| Potassium | 473.0 mg | 558.0 mg |
| Sodium | 43.0 mg | 79.0 mg |
| Zinc | 0.6 mg | 0.5 mg |
| Copper | 0.2 mg | 0.1 mg |
| Manganese | 0.2 mg | 0.9 mg |
| Selenium | 1.2 mcg | 1.0 mcg |
| Sterols | Potatoes, o'brien, frozen, prepared | Spinach, raw |
|---|---|---|
| Cholesterol | 0.0 mg | 0.0 mg |
| Phytosterols | ~ | 9.0 mg |
| Other | Potatoes, o'brien, frozen, prepared | Spinach, raw |
|---|---|---|
| Alcohol | ~ | 0.0 g |
| Caffeine | ~ | 0.0 mg |
| Theobromine | ~ | 0.0 mg |
| Ash | 0.8 g | 1.7 g |
Frequently asked questions
Which has fewer calories, Potatoes, o'brien, frozen, prepared or Spinach, raw?
Spinach, raw has fewer calories: 204 kcal for Potatoes, o'brien, frozen, prepared vs 23 kcal for Spinach, raw per 100 g.
Which has more protein, Potatoes, o'brien, frozen, prepared or Spinach, raw?
Spinach, raw has more protein: 2.2 g for Potatoes, o'brien, frozen, prepared vs 2.9 g for Spinach, raw per 100 g.
Which has more fiber, Potatoes, o'brien, frozen, prepared or Spinach, raw?
Spinach, raw has more fiber: 1.7 g for Potatoes, o'brien, frozen, prepared vs 2.2 g for Spinach, raw per 100 g.
Is Potatoes, o'brien, frozen, prepared 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.