Potatoes, white, flesh and skin, baked vs Spinach, raw
Nutrition comparison per 100 g.
Potatoes, white, flesh and skin, baked
94 kcal
Spinach, raw
23 kcal
Calories
94 kcal
23 kcal
Protein
2.1 g
2.9 g
Carbs
21.1 g
3.6 g
Fiber
2.1 g
2.2 g
Sugars
1.5 g
0.4 g
Fat
0.2 g
0.4 g
Sodium
7 mg
79 mg
Key takeaways
- Spinach, raw has 75% fewer calories (23 kcal vs 94 kcal).
- Spinach, raw has more protein (2.9 g vs 2.1 g).
- Spinach, raw has more carbs (3.6 g vs 21.1 g).
- Spinach, raw has more fiber (2.2 g vs 2.1 g).
- Spinach, raw has more sugars (0.4 g vs 1.5 g).
| Macronutrients | Potatoes, white, flesh and skin, baked | Spinach, raw |
|---|---|---|
| Calories | 94 kcal | 23 kcal |
| Protein | 2.1 g | 2.9 g |
| Total Fat | 0.2 g | 0.4 g |
| Total Carbohydrate | 21.1 g | 3.6 g |
| Dietary Fiber | 2.1 g | 2.2 g |
| Total Sugars | 1.5 g | 0.4 g |
| Water | 75.4 g | 91.4 g |
| Carbohydrates | Potatoes, white, flesh and skin, baked | Spinach, raw |
|---|---|---|
| Total Carbohydrate | 21.1 g | 3.6 g |
| Dietary Fiber | 2.1 g | 2.2 g |
| Starch | 18.0 g | ~ |
| Total Sugars | 1.5 g | 0.4 g |
| Fats & Fatty Acids | Potatoes, white, flesh and skin, baked | Spinach, 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 | 9.0 mg | 138.0 mg |
| Omega-6 Fatty Acids | 27.0 mg | 26.0 mg |
| Protein & Amino Acids | Potatoes, white, flesh and skin, baked | Spinach, raw |
|---|---|---|
| Protein | 2.1 g | 2.9 g |
| Histidine | 35.0 mg | 64.0 mg |
| Isoleucine | 68.0 mg | 147.0 mg |
| Leucine | 100.0 mg | 223.0 mg |
| Lysine | 109.0 mg | 174.0 mg |
| Methionine | 32.0 mg | 53.0 mg |
| Phenylalanine | 83.0 mg | 129.0 mg |
| Threonine | 68.0 mg | 122.0 mg |
| Tryptophan | 21.0 mg | 39.0 mg |
| Valine | 105.0 mg | 161.0 mg |
| Alanine | 64.0 mg | 142.0 mg |
| Arginine | 103.0 mg | 162.0 mg |
| Aspartic Acid | 490.0 mg | 240.0 mg |
| Cystine | 25.0 mg | 35.0 mg |
| Glutamic Acid | 358.0 mg | 343.0 mg |
| Glycine | 58.0 mg | 134.0 mg |
| Proline | 64.0 mg | 112.0 mg |
| Serine | 76.0 mg | 104.0 mg |
| Tyrosine | 49.0 mg | 108.0 mg |
| Vitamins | Potatoes, white, flesh and skin, baked | Spinach, 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 | 0.0 mg | 2.0 mg |
| Vitamin K | 2.7 mcg | 482.9 mcg |
| Thiamin (B1) | 0.0 mg | 0.1 mg |
| Riboflavin (B2) | 0.0 mg | 0.2 mg |
| Niacin (B3) | 1.5 mg | 0.7 mg |
| Vitamin B6 | 0.2 mg | 0.2 mg |
| Folate (B9) | 38.0 mcg | 194.0 mcg |
| Vitamin B12 | 0.0 mcg | 0.0 mcg |
| Pantothenic Acid (B5) | 0.4 mg | 0.1 mg |
| Choline | 14.4 mg | 19.3 mg |
| Betaine | 0.2 mg | 102.6 mg |
| Minerals | Potatoes, white, flesh and skin, baked | Spinach, raw |
|---|---|---|
| Calcium | 10.0 mg | 99.0 mg |
| Iron | 0.6 mg | 2.7 mg |
| Magnesium | 27.0 mg | 79.0 mg |
| Phosphorus | 75.0 mg | 49.0 mg |
| Potassium | 544.0 mg | 558.0 mg |
| Sodium | 7.0 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 | 0.5 mcg | 1.0 mcg |
| Sterols | Potatoes, white, flesh and skin, baked | Spinach, raw |
|---|---|---|
| Cholesterol | 0.0 mg | 0.0 mg |
| Phytosterols | ~ | 9.0 mg |
| Other | Potatoes, white, flesh and skin, baked | Spinach, raw |
|---|---|---|
| Alcohol | 0.0 g | 0.0 g |
| Caffeine | 0.0 mg | 0.0 mg |
| Theobromine | 0.0 mg | 0.0 mg |
| Ash | 1.2 g | 1.7 g |
Frequently asked questions
Which has fewer calories, Potatoes, white, flesh and skin, baked or Spinach, raw?
Spinach, raw has fewer calories: 94 kcal for Potatoes, white, flesh and skin, baked vs 23 kcal for Spinach, raw per 100 g.
Which has more protein, Potatoes, white, flesh and skin, baked or Spinach, raw?
Spinach, raw has more protein: 2.1 g for Potatoes, white, flesh and skin, baked vs 2.9 g for Spinach, raw per 100 g.
Which has more fiber, Potatoes, white, flesh and skin, baked or Spinach, raw?
Spinach, raw has more fiber: 2.1 g for Potatoes, white, flesh and skin, baked vs 2.2 g for Spinach, raw per 100 g.
Is Potatoes, white, 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.