Sweet potato, cooked, baked in skin, without salt vs Spinach, raw
Nutrition comparison per 100 g.
Sweet potato, cooked, baked in skin, without salt
90 kcal
Spinach, raw
23 kcal
Calories
90 kcal
23 kcal
Protein
2.0 g
2.9 g
Carbs
20.7 g
3.6 g
Fiber
3.3 g
2.2 g
Sugars
6.5 g
0.4 g
Fat
0.2 g
0.4 g
Sodium
36 mg
79 mg
Key takeaways
- Spinach, raw has 74% fewer calories (23 kcal vs 90 kcal).
- Spinach, raw has more protein (2.9 g vs 2.0 g).
- Spinach, raw has more carbs (3.6 g vs 20.7 g).
- Sweet potato, cooked, baked in skin, without salt has more fiber (3.3 g vs 2.2 g).
- Spinach, raw has more sugars (0.4 g vs 6.5 g).
| Macronutrients | Sweet potato, cooked, baked in skin, without salt | Spinach, raw |
|---|---|---|
| Calories | 90 kcal | 23 kcal |
| Protein | 2.0 g | 2.9 g |
| Total Fat | 0.2 g | 0.4 g |
| Total Carbohydrate | 20.7 g | 3.6 g |
| Dietary Fiber | 3.3 g | 2.2 g |
| Total Sugars | 6.5 g | 0.4 g |
| Water | 75.8 g | 91.4 g |
| Carbohydrates | Sweet potato, cooked, baked in skin, without salt | Spinach, raw |
|---|---|---|
| Total Carbohydrate | 20.7 g | 3.6 g |
| Dietary Fiber | 3.3 g | 2.2 g |
| Starch | 7.1 g | ~ |
| Total Sugars | 6.5 g | 0.4 g |
| Fats & Fatty Acids | Sweet potato, cooked, baked in skin, without salt | 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 | 4.0 mg | 138.0 mg |
| Omega-6 Fatty Acids | 60.0 mg | 26.0 mg |
| Protein & Amino Acids | Sweet potato, cooked, baked in skin, without salt | Spinach, raw |
|---|---|---|
| Protein | 2.0 g | 2.9 g |
| Histidine | 39.0 mg | 64.0 mg |
| Isoleucine | 70.0 mg | 147.0 mg |
| Leucine | 118.0 mg | 223.0 mg |
| Lysine | 84.0 mg | 174.0 mg |
| Methionine | 37.0 mg | 53.0 mg |
| Phenylalanine | 114.0 mg | 129.0 mg |
| Threonine | 107.0 mg | 122.0 mg |
| Tryptophan | 40.0 mg | 39.0 mg |
| Valine | 110.0 mg | 161.0 mg |
| Alanine | 99.0 mg | 142.0 mg |
| Arginine | 70.0 mg | 162.0 mg |
| Aspartic Acid | 488.0 mg | 240.0 mg |
| Cystine | 28.0 mg | 35.0 mg |
| Glutamic Acid | 198.0 mg | 343.0 mg |
| Glycine | 81.0 mg | 134.0 mg |
| Proline | 67.0 mg | 112.0 mg |
| Serine | 113.0 mg | 104.0 mg |
| Tyrosine | 44.0 mg | 108.0 mg |
| Vitamins | Sweet potato, cooked, baked in skin, without salt | Spinach, raw |
|---|---|---|
| Vitamin A (RAE) | 961.0 mcg | 469.0 mcg |
| Vitamin C | 19.6 mg | 28.1 mg |
| Vitamin D | 0.0 mcg | 0.0 mcg |
| Vitamin E | 0.7 mg | 2.0 mg |
| Vitamin K | 2.3 mcg | 482.9 mcg |
| Thiamin (B1) | 0.1 mg | 0.1 mg |
| Riboflavin (B2) | 0.1 mg | 0.2 mg |
| Niacin (B3) | 1.5 mg | 0.7 mg |
| Vitamin B6 | 0.3 mg | 0.2 mg |
| Folate (B9) | 6.0 mcg | 194.0 mcg |
| Vitamin B12 | 0.0 mcg | 0.0 mcg |
| Pantothenic Acid (B5) | 0.9 mg | 0.1 mg |
| Choline | 13.1 mg | 19.3 mg |
| Betaine | 34.6 mg | 102.6 mg |
| Minerals | Sweet potato, cooked, baked in skin, without salt | Spinach, raw |
|---|---|---|
| Calcium | 38.0 mg | 99.0 mg |
| Iron | 0.7 mg | 2.7 mg |
| Magnesium | 27.0 mg | 79.0 mg |
| Phosphorus | 54.0 mg | 49.0 mg |
| Potassium | 475.0 mg | 558.0 mg |
| Sodium | 36.0 mg | 79.0 mg |
| Zinc | 0.3 mg | 0.5 mg |
| Copper | 0.2 mg | 0.1 mg |
| Manganese | 0.5 mg | 0.9 mg |
| Selenium | 0.2 mcg | 1.0 mcg |
| Sterols | Sweet potato, cooked, baked in skin, without salt | Spinach, raw |
|---|---|---|
| Cholesterol | 0.0 mg | 0.0 mg |
| Phytosterols | ~ | 9.0 mg |
| Other | Sweet potato, cooked, baked in skin, without salt | Spinach, raw |
|---|---|---|
| Alcohol | 0.0 g | 0.0 g |
| Caffeine | 0.0 mg | 0.0 mg |
| Theobromine | 0.0 mg | 0.0 mg |
| Ash | 1.4 g | 1.7 g |
Frequently asked questions
Which has fewer calories, Sweet potato, cooked, baked in skin, without salt or Spinach, raw?
Spinach, raw has fewer calories: 90 kcal for Sweet potato, cooked, baked in skin, without salt vs 23 kcal for Spinach, raw per 100 g.
Which has more protein, Sweet potato, cooked, baked in skin, without salt or Spinach, raw?
Spinach, raw has more protein: 2.0 g for Sweet potato, cooked, baked in skin, without salt vs 2.9 g for Spinach, raw per 100 g.
Which has more fiber, Sweet potato, cooked, baked in skin, without salt or Spinach, raw?
Sweet potato, cooked, baked in skin, without salt has more fiber: 3.3 g for Sweet potato, cooked, baked in skin, without salt vs 2.2 g for Spinach, raw per 100 g.
Is Sweet potato, cooked, baked in skin, without salt 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.