Sweet potato leaves, cooked, steamed, without salt vs Spinach, raw
Nutrition comparison per 100 g.
Sweet potato leaves, cooked, steamed, without salt
34 kcal
Spinach, raw
23 kcal
Calories
34 kcal
23 kcal
Protein
2.3 g
2.9 g
Carbs
7.3 g
3.6 g
Fiber
1.9 g
2.2 g
Sugars
5.4 g
0.4 g
Fat
0.3 g
0.4 g
Sodium
13 mg
79 mg
Key takeaways
- Spinach, raw has 32% fewer calories (23 kcal vs 34 kcal).
- Spinach, raw has more protein (2.9 g vs 2.3 g).
- Spinach, raw has more carbs (3.6 g vs 7.3 g).
- Spinach, raw has more fiber (2.2 g vs 1.9 g).
- Spinach, raw has more sugars (0.4 g vs 5.4 g).
| Macronutrients | Sweet potato leaves, cooked, steamed, without salt | Spinach, raw |
|---|---|---|
| Calories | 34 kcal | 23 kcal |
| Protein | 2.3 g | 2.9 g |
| Total Fat | 0.3 g | 0.4 g |
| Total Carbohydrate | 7.3 g | 3.6 g |
| Dietary Fiber | 1.9 g | 2.2 g |
| Total Sugars | 5.4 g | 0.4 g |
| Water | 88.7 g | 91.4 g |
| Carbohydrates | Sweet potato leaves, cooked, steamed, without salt | Spinach, raw |
|---|---|---|
| Total Carbohydrate | 7.3 g | 3.6 g |
| Dietary Fiber | 1.9 g | 2.2 g |
| Total Sugars | 5.4 g | 0.4 g |
| Fats & Fatty Acids | Sweet potato leaves, cooked, steamed, without salt | Spinach, raw |
|---|---|---|
| Total Fat | 0.3 g | 0.4 g |
| Saturated Fat | 0.1 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 | 21.0 mg | 138.0 mg |
| Omega-6 Fatty Acids | 113.0 mg | 26.0 mg |
| Protein & Amino Acids | Sweet potato leaves, cooked, steamed, without salt | Spinach, raw |
|---|---|---|
| Protein | 2.3 g | 2.9 g |
| Histidine | ~ | 64.0 mg |
| Isoleucine | ~ | 147.0 mg |
| Leucine | ~ | 223.0 mg |
| Lysine | 132.0 mg | 174.0 mg |
| Methionine | 50.0 mg | 53.0 mg |
| Phenylalanine | ~ | 129.0 mg |
| Threonine | ~ | 122.0 mg |
| Tryptophan | 20.0 mg | 39.0 mg |
| Valine | ~ | 161.0 mg |
| Alanine | ~ | 142.0 mg |
| Arginine | ~ | 162.0 mg |
| Aspartic Acid | ~ | 240.0 mg |
| Cystine | 27.0 mg | 35.0 mg |
| Glutamic Acid | ~ | 343.0 mg |
| Glycine | ~ | 134.0 mg |
| Proline | ~ | 112.0 mg |
| Serine | ~ | 104.0 mg |
| Tyrosine | ~ | 108.0 mg |
| Vitamins | Sweet potato leaves, cooked, steamed, without salt | Spinach, raw |
|---|---|---|
| Vitamin A (RAE) | 46.0 mcg | 469.0 mcg |
| Vitamin C | 1.5 mg | 28.1 mg |
| Vitamin D | 0.0 mcg | 0.0 mcg |
| Vitamin E | 1.0 mg | 2.0 mg |
| Vitamin K | 108.6 mcg | 482.9 mcg |
| Thiamin (B1) | 0.1 mg | 0.1 mg |
| Riboflavin (B2) | 0.3 mg | 0.2 mg |
| Niacin (B3) | 1.0 mg | 0.7 mg |
| Vitamin B6 | 0.2 mg | 0.2 mg |
| Folate (B9) | 49.0 mcg | 194.0 mcg |
| Vitamin B12 | 0.0 mcg | 0.0 mcg |
| Pantothenic Acid (B5) | 0.2 mg | 0.1 mg |
| Choline | 21.0 mg | 19.3 mg |
| Betaine | ~ | 102.6 mg |
| Minerals | Sweet potato leaves, cooked, steamed, without salt | Spinach, raw |
|---|---|---|
| Calcium | 24.0 mg | 99.0 mg |
| Iron | 0.6 mg | 2.7 mg |
| Magnesium | 61.0 mg | 79.0 mg |
| Phosphorus | 60.0 mg | 49.0 mg |
| Potassium | 477.0 mg | 558.0 mg |
| Sodium | 13.0 mg | 79.0 mg |
| Zinc | 0.3 mg | 0.5 mg |
| Copper | 0.0 mg | 0.1 mg |
| Manganese | 0.2 mg | 0.9 mg |
| Selenium | 0.9 mcg | 1.0 mcg |
| Sterols | Sweet potato leaves, cooked, steamed, without salt | Spinach, raw |
|---|---|---|
| Cholesterol | 0.0 mg | 0.0 mg |
| Phytosterols | ~ | 9.0 mg |
| Other | Sweet potato leaves, cooked, steamed, 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 leaves, cooked, steamed, without salt or Spinach, raw?
Spinach, raw has fewer calories: 34 kcal for Sweet potato leaves, cooked, steamed, without salt vs 23 kcal for Spinach, raw per 100 g.
Which has more protein, Sweet potato leaves, cooked, steamed, without salt or Spinach, raw?
Spinach, raw has more protein: 2.3 g for Sweet potato leaves, cooked, steamed, without salt vs 2.9 g for Spinach, raw per 100 g.
Which has more fiber, Sweet potato leaves, cooked, steamed, without salt or Spinach, raw?
Spinach, raw has more fiber: 1.9 g for Sweet potato leaves, cooked, steamed, without salt vs 2.2 g for Spinach, raw per 100 g.
Is Sweet potato leaves, cooked, steamed, 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.