Sweet potato, canned, vacuum pack vs Spinach, raw
Nutrition comparison per 100 g.
Sweet potato, canned, vacuum pack
91 kcal
Spinach, raw
23 kcal
Calories
91 kcal
23 kcal
Protein
1.7 g
2.9 g
Carbs
21.1 g
3.6 g
Fiber
1.8 g
2.2 g
Sugars
5.0 g
0.4 g
Fat
0.2 g
0.4 g
Sodium
53 mg
79 mg
Key takeaways
- Spinach, raw has 75% fewer calories (23 kcal vs 91 kcal).
- Spinach, raw has more protein (2.9 g vs 1.7 g).
- Spinach, raw has more carbs (3.6 g vs 21.1 g).
- Spinach, raw has more fiber (2.2 g vs 1.8 g).
- Spinach, raw has more sugars (0.4 g vs 5.0 g).
| Macronutrients | Sweet potato, canned, vacuum pack | Spinach, raw |
|---|---|---|
| Calories | 91 kcal | 23 kcal |
| Protein | 1.7 g | 2.9 g |
| Total Fat | 0.2 g | 0.4 g |
| Total Carbohydrate | 21.1 g | 3.6 g |
| Dietary Fiber | 1.8 g | 2.2 g |
| Total Sugars | 5.0 g | 0.4 g |
| Water | 76.0 g | 91.4 g |
| Carbohydrates | Sweet potato, canned, vacuum pack | Spinach, raw |
|---|---|---|
| Total Carbohydrate | 21.1 g | 3.6 g |
| Dietary Fiber | 1.8 g | 2.2 g |
| Total Sugars | 5.0 g | 0.4 g |
| Fats & Fatty Acids | Sweet potato, canned, vacuum pack | 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 | 0.1 g | 0.2 g |
| Trans Fat | 0.0 g | 0.0 g |
| Omega-3 Fatty Acids | 13.0 mg | 138.0 mg |
| Omega-6 Fatty Acids | 71.0 mg | 26.0 mg |
| Protein & Amino Acids | Sweet potato, canned, vacuum pack | Spinach, raw |
|---|---|---|
| Protein | 1.7 g | 2.9 g |
| Histidine | 32.0 mg | 64.0 mg |
| Isoleucine | 57.0 mg | 147.0 mg |
| Leucine | 97.0 mg | 223.0 mg |
| Lysine | 69.0 mg | 174.0 mg |
| Methionine | 30.0 mg | 53.0 mg |
| Phenylalanine | 94.0 mg | 129.0 mg |
| Threonine | 88.0 mg | 122.0 mg |
| Tryptophan | 33.0 mg | 39.0 mg |
| Valine | 90.0 mg | 161.0 mg |
| Alanine | 81.0 mg | 142.0 mg |
| Arginine | 58.0 mg | 162.0 mg |
| Aspartic Acid | 401.0 mg | 240.0 mg |
| Cystine | 23.0 mg | 35.0 mg |
| Glutamic Acid | 162.0 mg | 343.0 mg |
| Glycine | 66.0 mg | 134.0 mg |
| Proline | 55.0 mg | 112.0 mg |
| Serine | 93.0 mg | 104.0 mg |
| Tyrosine | 36.0 mg | 108.0 mg |
| Vitamins | Sweet potato, canned, vacuum pack | Spinach, raw |
|---|---|---|
| Vitamin A (RAE) | 399.0 mcg | 469.0 mcg |
| Vitamin C | 26.4 mg | 28.1 mg |
| Vitamin D | 0.0 mcg | 0.0 mcg |
| Vitamin E | 1.0 mg | 2.0 mg |
| Vitamin K | 2.2 mcg | 482.9 mcg |
| Thiamin (B1) | 0.0 mg | 0.1 mg |
| Riboflavin (B2) | 0.1 mg | 0.2 mg |
| Niacin (B3) | 0.7 mg | 0.7 mg |
| Vitamin B6 | 0.2 mg | 0.2 mg |
| Folate (B9) | 17.0 mcg | 194.0 mcg |
| Vitamin B12 | 0.0 mcg | 0.0 mcg |
| Pantothenic Acid (B5) | 0.5 mg | 0.1 mg |
| Choline | 13.0 mg | 19.3 mg |
| Betaine | ~ | 102.6 mg |
| Minerals | Sweet potato, canned, vacuum pack | Spinach, raw |
|---|---|---|
| Calcium | 22.0 mg | 99.0 mg |
| Iron | 0.9 mg | 2.7 mg |
| Magnesium | 22.0 mg | 79.0 mg |
| Phosphorus | 49.0 mg | 49.0 mg |
| Potassium | 312.0 mg | 558.0 mg |
| Sodium | 53.0 mg | 79.0 mg |
| Zinc | 0.2 mg | 0.5 mg |
| Copper | 0.1 mg | 0.1 mg |
| Manganese | 0.5 mg | 0.9 mg |
| Selenium | 0.7 mcg | 1.0 mcg |
| Sterols | Sweet potato, canned, vacuum pack | Spinach, raw |
|---|---|---|
| Cholesterol | 0.0 mg | 0.0 mg |
| Phytosterols | ~ | 9.0 mg |
| Other | Sweet potato, canned, vacuum pack | Spinach, raw |
|---|---|---|
| Alcohol | 0.0 g | 0.0 g |
| Caffeine | 0.0 mg | 0.0 mg |
| Theobromine | 0.0 mg | 0.0 mg |
| Ash | 1.0 g | 1.7 g |
Frequently asked questions
Which has fewer calories, Sweet potato, canned, vacuum pack or Spinach, raw?
Spinach, raw has fewer calories: 91 kcal for Sweet potato, canned, vacuum pack vs 23 kcal for Spinach, raw per 100 g.
Which has more protein, Sweet potato, canned, vacuum pack or Spinach, raw?
Spinach, raw has more protein: 1.7 g for Sweet potato, canned, vacuum pack vs 2.9 g for Spinach, raw per 100 g.
Which has more fiber, Sweet potato, canned, vacuum pack or Spinach, raw?
Spinach, raw has more fiber: 1.8 g for Sweet potato, canned, vacuum pack vs 2.2 g for Spinach, raw per 100 g.
Is Sweet potato, canned, vacuum pack 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.