Sweet potato, frozen, cooked, baked, with salt vs Spinach, raw
Nutrition comparison per 100 g.
Sweet potato, frozen, cooked, baked, with salt
100 kcal
Spinach, raw
23 kcal
Calories
100 kcal
23 kcal
Protein
1.7 g
2.9 g
Carbs
23.4 g
3.6 g
Fiber
1.8 g
2.2 g
Sugars
~
0.4 g
Fat
0.1 g
0.4 g
Sodium
244 mg
79 mg
Key takeaways
- Spinach, raw has 77% fewer calories (23 kcal vs 100 kcal).
- Spinach, raw has more protein (2.9 g vs 1.7 g).
- Spinach, raw has more carbs (3.6 g vs 23.4 g).
- Spinach, raw has more fiber (2.2 g vs 1.8 g).
- Sweet potato, frozen, cooked, baked, with salt has more fat (0.1 g vs 0.4 g).
| Macronutrients | Sweet potato, frozen, cooked, baked, with salt | Spinach, raw |
|---|---|---|
| Calories | 100 kcal | 23 kcal |
| Protein | 1.7 g | 2.9 g |
| Total Fat | 0.1 g | 0.4 g |
| Total Carbohydrate | 23.4 g | 3.6 g |
| Dietary Fiber | 1.8 g | 2.2 g |
| Total Sugars | ~ | 0.4 g |
| Water | 73.7 g | 91.4 g |
| Carbohydrates | Sweet potato, frozen, cooked, baked, with salt | Spinach, raw |
|---|---|---|
| Total Carbohydrate | 23.4 g | 3.6 g |
| Dietary Fiber | 1.8 g | 2.2 g |
| Total Sugars | ~ | 0.4 g |
| Fats & Fatty Acids | Sweet potato, frozen, cooked, baked, with salt | Spinach, raw |
|---|---|---|
| Total Fat | 0.1 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 | 8.0 mg | 138.0 mg |
| Omega-6 Fatty Acids | 45.0 mg | 26.0 mg |
| Protein & Amino Acids | Sweet potato, frozen, cooked, baked, with salt | Spinach, raw |
|---|---|---|
| Protein | 1.7 g | 2.9 g |
| Histidine | 32.0 mg | 64.0 mg |
| Isoleucine | 86.0 mg | 147.0 mg |
| Leucine | 126.0 mg | 223.0 mg |
| Lysine | 84.0 mg | 174.0 mg |
| Methionine | 42.0 mg | 53.0 mg |
| Phenylalanine | 103.0 mg | 129.0 mg |
| Threonine | 85.0 mg | 122.0 mg |
| Tryptophan | 21.0 mg | 39.0 mg |
| Valine | 112.0 mg | 161.0 mg |
| Alanine | 94.0 mg | 142.0 mg |
| Arginine | 80.0 mg | 162.0 mg |
| Aspartic Acid | 293.0 mg | 240.0 mg |
| Cystine | 14.0 mg | 35.0 mg |
| Glutamic Acid | 168.0 mg | 343.0 mg |
| Glycine | 78.0 mg | 134.0 mg |
| Proline | 75.0 mg | 112.0 mg |
| Serine | 89.0 mg | 104.0 mg |
| Tyrosine | 70.0 mg | 108.0 mg |
| Vitamins | Sweet potato, frozen, cooked, baked, with salt | Spinach, raw |
|---|---|---|
| Vitamin A (RAE) | 821.0 mcg | 469.0 mcg |
| Vitamin C | 9.1 mg | 28.1 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) | 0.1 mg | 0.2 mg |
| Niacin (B3) | 0.6 mg | 0.7 mg |
| Vitamin B6 | 0.2 mg | 0.2 mg |
| Folate (B9) | 22.0 mcg | 194.0 mcg |
| Vitamin B12 | 0.0 mcg | 0.0 mcg |
| Pantothenic Acid (B5) | 0.6 mg | 0.1 mg |
| Choline | ~ | 19.3 mg |
| Betaine | ~ | 102.6 mg |
| Minerals | Sweet potato, frozen, cooked, baked, with salt | Spinach, raw |
|---|---|---|
| Calcium | 35.0 mg | 99.0 mg |
| Iron | 0.5 mg | 2.7 mg |
| Magnesium | 21.0 mg | 79.0 mg |
| Phosphorus | 44.0 mg | 49.0 mg |
| Potassium | 377.0 mg | 558.0 mg |
| Sodium | 244.0 mg | 79.0 mg |
| Zinc | 0.3 mg | 0.5 mg |
| Copper | 0.2 mg | 0.1 mg |
| Manganese | 0.7 mg | 0.9 mg |
| Selenium | 0.6 mcg | 1.0 mcg |
| Sterols | Sweet potato, frozen, cooked, baked, with salt | Spinach, raw |
|---|---|---|
| Cholesterol | 0.0 mg | 0.0 mg |
| Phytosterols | ~ | 9.0 mg |
| Other | Sweet potato, frozen, cooked, baked, with salt | Spinach, raw |
|---|---|---|
| Alcohol | ~ | 0.0 g |
| Caffeine | ~ | 0.0 mg |
| Theobromine | ~ | 0.0 mg |
| Ash | 1.1 g | 1.7 g |
Frequently asked questions
Which has fewer calories, Sweet potato, frozen, cooked, baked, with salt or Spinach, raw?
Spinach, raw has fewer calories: 100 kcal for Sweet potato, frozen, cooked, baked, with salt vs 23 kcal for Spinach, raw per 100 g.
Which has more protein, Sweet potato, frozen, cooked, baked, with salt or Spinach, raw?
Spinach, raw has more protein: 1.7 g for Sweet potato, frozen, cooked, baked, with salt vs 2.9 g for Spinach, raw per 100 g.
Which has more fiber, Sweet potato, frozen, cooked, baked, with salt or Spinach, raw?
Spinach, raw has more fiber: 1.8 g for Sweet potato, frozen, cooked, baked, with salt vs 2.2 g for Spinach, raw per 100 g.
Is Sweet potato, frozen, cooked, baked, with 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.