Spinach, raw vs Potatoes, mashed, prepared from granules, without milk, whole milk and margarine
Nutrition comparison per 100 g.
Spinach, raw
23 kcal
Potatoes, mashed, prepared from granules, without milk, whole milk and margarine
108 kcal
Calories
23 kcal
108 kcal
Protein
2.9 g
2.1 g
Carbs
3.6 g
14.4 g
Fiber
2.2 g
2.2 g
Sugars
0.4 g
~
Fat
0.4 g
4.9 g
Sodium
79 mg
263 mg
Key takeaways
- Spinach, raw has 79% fewer calories (23 kcal vs 108 kcal).
- Spinach, raw has more protein (2.9 g vs 2.1 g).
- Spinach, raw has more carbs (3.6 g vs 14.4 g).
- Spinach, raw has more fat (0.4 g vs 4.9 g).
- Spinach, raw has more sodium (79 mg vs 263 mg).
| Macronutrients | Spinach, raw | Potatoes, mashed, prepared from granules, without milk, whole milk and margarine |
|---|---|---|
| Calories | 23 kcal | 108 kcal |
| Protein | 2.9 g | 2.1 g |
| Total Fat | 0.4 g | 4.9 g |
| Total Carbohydrate | 3.6 g | 14.4 g |
| Dietary Fiber | 2.2 g | 2.2 g |
| Total Sugars | 0.4 g | ~ |
| Water | 91.4 g | 77.5 g |
| Carbohydrates | Spinach, raw | Potatoes, mashed, prepared from granules, without milk, whole milk and margarine |
|---|---|---|
| Total Carbohydrate | 3.6 g | 14.4 g |
| Dietary Fiber | 2.2 g | 2.2 g |
| Total Sugars | 0.4 g | ~ |
| Fats & Fatty Acids | Spinach, raw | Potatoes, mashed, prepared from granules, without milk, whole milk and margarine |
|---|---|---|
| Total Fat | 0.4 g | 4.9 g |
| Saturated Fat | 0.1 g | 1.3 g |
| Monounsaturated Fat | 0.0 g | 2.0 g |
| Polyunsaturated Fat | 0.2 g | 1.4 g |
| Trans Fat | 0.0 g | ~ |
| Omega-3 Fatty Acids | 138.0 mg | 76.0 mg |
| Omega-6 Fatty Acids | 26.0 mg | 1,286.0 mg |
| Protein & Amino Acids | Spinach, raw | Potatoes, mashed, prepared from granules, without milk, whole milk and margarine |
|---|---|---|
| Protein | 2.9 g | 2.1 g |
| Histidine | 64.0 mg | 51.0 mg |
| Isoleucine | 147.0 mg | 110.0 mg |
| Leucine | 223.0 mg | 173.0 mg |
| Lysine | 174.0 mg | 147.0 mg |
| Methionine | 53.0 mg | 40.0 mg |
| Phenylalanine | 129.0 mg | 96.0 mg |
| Threonine | 122.0 mg | 90.0 mg |
| Tryptophan | 39.0 mg | 23.0 mg |
| Valine | 161.0 mg | 129.0 mg |
| Alanine | 142.0 mg | 71.0 mg |
| Arginine | 162.0 mg | 83.0 mg |
| Aspartic Acid | 240.0 mg | 254.0 mg |
| Cystine | 35.0 mg | 22.0 mg |
| Glutamic Acid | 343.0 mg | 390.0 mg |
| Glycine | 134.0 mg | 53.0 mg |
| Proline | 112.0 mg | 148.0 mg |
| Serine | 104.0 mg | 99.0 mg |
| Tyrosine | 108.0 mg | 91.0 mg |
| Vitamins | Spinach, raw | Potatoes, mashed, prepared from granules, without milk, whole milk and margarine |
|---|---|---|
| Vitamin A (RAE) | 469.0 mcg | 44.0 mcg |
| Vitamin C | 28.1 mg | 6.0 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) | 0.2 mg | 0.1 mg |
| Niacin (B3) | 0.7 mg | 0.8 mg |
| Vitamin B6 | 0.2 mg | 0.0 mg |
| Folate (B9) | 194.0 mcg | 7.0 mcg |
| Vitamin B12 | 0.0 mcg | 0.0 mcg |
| Pantothenic Acid (B5) | 0.1 mg | 0.1 mg |
| Choline | 19.3 mg | ~ |
| Betaine | 102.6 mg | ~ |
| Minerals | Spinach, raw | Potatoes, mashed, prepared from granules, without milk, whole milk and margarine |
|---|---|---|
| Calcium | 99.0 mg | 35.0 mg |
| Iron | 2.7 mg | 0.2 mg |
| Magnesium | 79.0 mg | 19.0 mg |
| Phosphorus | 49.0 mg | 60.0 mg |
| Potassium | 558.0 mg | 145.0 mg |
| Sodium | 79.0 mg | 263.0 mg |
| Zinc | 0.5 mg | 0.2 mg |
| Copper | 0.1 mg | 0.0 mg |
| Manganese | 0.9 mg | 0.0 mg |
| Selenium | 1.0 mcg | 0.5 mcg |
| Sterols | Spinach, raw | Potatoes, mashed, prepared from granules, without milk, whole milk and margarine |
|---|---|---|
| Cholesterol | 0.0 mg | 3.0 mg |
| Phytosterols | 9.0 mg | 14.0 mg |
| Other | Spinach, raw | Potatoes, mashed, prepared from granules, without milk, whole milk and margarine |
|---|---|---|
| Alcohol | 0.0 g | ~ |
| Caffeine | 0.0 mg | ~ |
| Theobromine | 0.0 mg | ~ |
| Ash | 1.7 g | 1.1 g |
Frequently asked questions
Which has fewer calories, Spinach, raw or Potatoes, mashed, prepared from granules, without milk, whole milk and margarine?
Spinach, raw has fewer calories: 23 kcal for Spinach, raw vs 108 kcal for Potatoes, mashed, prepared from granules, without milk, whole milk and margarine per 100 g.
Which has more protein, Spinach, raw or Potatoes, mashed, prepared from granules, without milk, whole milk and margarine?
Spinach, raw has more protein: 2.9 g for Spinach, raw vs 2.1 g for Potatoes, mashed, prepared from granules, without milk, whole milk and margarine per 100 g.
Is Spinach, raw or Potatoes, mashed, prepared from granules, without milk, whole milk and margarine 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.