Potatoes, russet, without skin, raw vs Spinach, raw
Nutrition comparison per 100 g.
Potatoes, russet, without skin, raw
83 kcal
Spinach, raw
23 kcal
Calories
83 kcal
23 kcal
Protein
2.3 g
2.9 g
Carbs
17.8 g
3.6 g
Fiber
~
2.2 g
Sugars
0.5 g
0.4 g
Fat
0.4 g
0.4 g
Sodium
3 mg
79 mg
Key takeaways
- Spinach, raw has 72% fewer calories (23 kcal vs 83 kcal).
- Spinach, raw has more protein (2.9 g vs 2.3 g).
- Spinach, raw has more carbs (3.6 g vs 17.8 g).
- Spinach, raw has more sugars (0.4 g vs 0.5 g).
- Potatoes, russet, without skin, raw has more fat (0.4 g vs 0.4 g).
| Macronutrients | Potatoes, russet, without skin, raw | Spinach, raw |
|---|---|---|
| Calories | 83 kcal | 23 kcal |
| Protein | 2.3 g | 2.9 g |
| Total Fat | 0.4 g | 0.4 g |
| Total Carbohydrate | 17.8 g | 3.6 g |
| Dietary Fiber | ~ | 2.2 g |
| Total Sugars | 0.5 g | 0.4 g |
| Water | 78.6 g | 91.4 g |
| Carbohydrates | Potatoes, russet, without skin, raw | Spinach, raw |
|---|---|---|
| Total Carbohydrate | 17.8 g | 3.6 g |
| Dietary Fiber | ~ | 2.2 g |
| Total Sugars | 0.5 g | 0.4 g |
| Fats & Fatty Acids | Potatoes, russet, without skin, raw | Spinach, raw |
|---|---|---|
| Total Fat | 0.4 g | 0.4 g |
| Saturated Fat | ~ | 0.1 g |
| Monounsaturated Fat | ~ | 0.0 g |
| Polyunsaturated Fat | ~ | 0.2 g |
| Trans Fat | ~ | 0.0 g |
| Omega-3 Fatty Acids | ~ | 138.0 mg |
| Omega-6 Fatty Acids | ~ | 26.0 mg |
| Protein & Amino Acids | Potatoes, russet, without skin, raw | Spinach, raw |
|---|---|---|
| Protein | 2.3 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, russet, without skin, raw | Spinach, raw |
|---|---|---|
| Vitamin A (RAE) | ~ | 469.0 mcg |
| Vitamin C | 10.9 mg | 28.1 mg |
| Vitamin D | ~ | 0.0 mcg |
| Vitamin E | ~ | 2.0 mg |
| Vitamin K | 1.5 mcg | 482.9 mcg |
| Thiamin (B1) | 0.1 mg | 0.1 mg |
| Riboflavin (B2) | ~ | 0.2 mg |
| Niacin (B3) | 1.5 mg | 0.7 mg |
| Vitamin B6 | 0.2 mg | 0.2 mg |
| Folate (B9) | ~ | 194.0 mcg |
| Vitamin B12 | ~ | 0.0 mcg |
| Pantothenic Acid (B5) | ~ | 0.1 mg |
| Choline | ~ | 19.3 mg |
| Betaine | ~ | 102.6 mg |
| Minerals | Potatoes, russet, without skin, raw | Spinach, raw |
|---|---|---|
| Calcium | 7.8 mg | 99.0 mg |
| Iron | 0.4 mg | 2.7 mg |
| Magnesium | 25.6 mg | 79.0 mg |
| Phosphorus | 55.2 mg | 49.0 mg |
| Potassium | 450.1 mg | 558.0 mg |
| Sodium | 2.7 mg | 79.0 mg |
| Zinc | 0.4 mg | 0.5 mg |
| Copper | 0.1 mg | 0.1 mg |
| Manganese | 0.2 mg | 0.9 mg |
| Selenium | 0.0 mcg | 1.0 mcg |
| Sterols | Potatoes, russet, without skin, raw | Spinach, raw |
|---|---|---|
| Cholesterol | ~ | 0.0 mg |
| Phytosterols | ~ | 9.0 mg |
| Other | Potatoes, russet, without skin, raw | 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, russet, without skin, raw or Spinach, raw?
Spinach, raw has fewer calories: 83 kcal for Potatoes, russet, without skin, raw vs 23 kcal for Spinach, raw per 100 g.
Which has more protein, Potatoes, russet, without skin, raw or Spinach, raw?
Spinach, raw has more protein: 2.3 g for Potatoes, russet, without skin, raw vs 2.9 g for Spinach, raw per 100 g.
Is Potatoes, russet, without skin, raw 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.