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Potatoes, red, flesh and skin, baked vs Spinach, raw

Nutrition comparison per 100 g.

Potatoes, red, flesh and skin, baked 89 kcal Spinach, raw 23 kcal
Calories
89 kcal 23 kcal
Protein
2.3 g 2.9 g
Carbs
19.6 g 3.6 g
Fiber
1.8 g 2.2 g
Sugars
1.4 g 0.4 g
Fat
0.2 g 0.4 g
Sodium
12 mg 79 mg

Key takeaways

  • Spinach, raw has 74% fewer calories (23 kcal vs 89 kcal).
  • Spinach, raw has more protein (2.9 g vs 2.3 g).
  • Spinach, raw has more carbs (3.6 g vs 19.6 g).
  • Spinach, raw has more fiber (2.2 g vs 1.8 g).
  • Spinach, raw has more sugars (0.4 g vs 1.4 g).
MacronutrientsPotatoes, red, flesh and skin, bakedSpinach, raw
Calories 89 kcal 23 kcal
Protein 2.3 g 2.9 g
Total Fat 0.2 g 0.4 g
Total Carbohydrate 19.6 g 3.6 g
Dietary Fiber 1.8 g 2.2 g
Total Sugars 1.4 g 0.4 g
Water 76.7 g 91.4 g
CarbohydratesPotatoes, red, flesh and skin, bakedSpinach, raw
Total Carbohydrate 19.6 g 3.6 g
Dietary Fiber 1.8 g 2.2 g
Starch 15.2 g ~
Total Sugars 1.4 g 0.4 g
Fats & Fatty AcidsPotatoes, red, flesh and skin, bakedSpinach, raw
Total Fat 0.2 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 AcidsPotatoes, red, flesh and skin, bakedSpinach, raw
Protein 2.3 g 2.9 g
Histidine 39.0 mg 64.0 mg
Isoleucine 74.0 mg 147.0 mg
Leucine 109.0 mg 223.0 mg
Lysine 120.0 mg 174.0 mg
Methionine 35.0 mg 53.0 mg
Phenylalanine 91.0 mg 129.0 mg
Threonine 75.0 mg 122.0 mg
Tryptophan 23.0 mg 39.0 mg
Valine 115.0 mg 161.0 mg
Alanine 70.0 mg 142.0 mg
Arginine 113.0 mg 162.0 mg
Aspartic Acid 537.0 mg 240.0 mg
Cystine 27.0 mg 35.0 mg
Glutamic Acid 393.0 mg 343.0 mg
Glycine 64.0 mg 134.0 mg
Proline 70.0 mg 112.0 mg
Serine 83.0 mg 104.0 mg
Tyrosine 54.0 mg 108.0 mg
VitaminsPotatoes, red, flesh and skin, bakedSpinach, raw
Vitamin A (RAE) 1.0 mcg 469.0 mcg
Vitamin C 12.6 mg 28.1 mg
Vitamin D 0.0 mcg 0.0 mcg
Vitamin E 0.1 mg 2.0 mg
Vitamin K 2.8 mcg 482.9 mcg
Thiamin (B1) 0.1 mg 0.1 mg
Riboflavin (B2) 0.1 mg 0.2 mg
Niacin (B3) 1.6 mg 0.7 mg
Vitamin B6 0.2 mg 0.2 mg
Folate (B9) 27.0 mcg 194.0 mcg
Vitamin B12 0.0 mcg 0.0 mcg
Pantothenic Acid (B5) 0.3 mg 0.1 mg
Choline 18.9 mg 19.3 mg
Betaine 0.2 mg 102.6 mg
MineralsPotatoes, red, flesh and skin, bakedSpinach, raw
Calcium 9.0 mg 99.0 mg
Iron 0.7 mg 2.7 mg
Magnesium 28.0 mg 79.0 mg
Phosphorus 72.0 mg 49.0 mg
Potassium 545.0 mg 558.0 mg
Sodium 12.0 mg 79.0 mg
Zinc 0.4 mg 0.5 mg
Copper 0.2 mg 0.1 mg
Manganese 0.2 mg 0.9 mg
Selenium ~ 1.0 mcg
SterolsPotatoes, red, flesh and skin, bakedSpinach, raw
Cholesterol 0.0 mg 0.0 mg
Phytosterols ~ 9.0 mg
OtherPotatoes, red, flesh and skin, bakedSpinach, raw
Alcohol ~ 0.0 g
Caffeine 0.0 mg 0.0 mg
Theobromine 0.0 mg 0.0 mg
Ash 1.3 g 1.7 g

Frequently asked questions

Which has fewer calories, Potatoes, red, flesh and skin, baked or Spinach, raw?

Spinach, raw has fewer calories: 89 kcal for Potatoes, red, flesh and skin, baked vs 23 kcal for Spinach, raw per 100 g.

Which has more protein, Potatoes, red, flesh and skin, baked or Spinach, raw?

Spinach, raw has more protein: 2.3 g for Potatoes, red, flesh and skin, baked vs 2.9 g for Spinach, raw per 100 g.

Which has more fiber, Potatoes, red, flesh and skin, baked or Spinach, raw?

Spinach, raw has more fiber: 1.8 g for Potatoes, red, flesh and skin, baked vs 2.2 g for Spinach, raw per 100 g.

Is Potatoes, red, flesh and skin, baked 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.

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