Sweet potatoes, orange flesh, without skin, raw vs Spinach, raw
Nutrition comparison per 100 g.
Sweet potatoes, orange flesh, without skin, raw
79 kcal
Spinach, raw
23 kcal
Calories
79 kcal
23 kcal
Protein
1.6 g
2.9 g
Carbs
17.3 g
3.6 g
Fiber
~
2.2 g
Sugars
6.1 g
0.4 g
Fat
0.4 g
0.4 g
Sodium
0 mg
79 mg
Key takeaways
- Spinach, raw has 71% fewer calories (23 kcal vs 79 kcal).
- Spinach, raw has more protein (2.9 g vs 1.6 g).
- Spinach, raw has more carbs (3.6 g vs 17.3 g).
- Spinach, raw has more sugars (0.4 g vs 6.1 g).
- Sweet potatoes, orange flesh, without skin, raw has more fat (0.4 g vs 0.4 g).
| Macronutrients | Sweet potatoes, orange flesh, without skin, raw | Spinach, raw |
|---|---|---|
| Calories | 79 kcal | 23 kcal |
| Protein | 1.6 g | 2.9 g |
| Total Fat | 0.4 g | 0.4 g |
| Total Carbohydrate | 17.3 g | 3.6 g |
| Dietary Fiber | ~ | 2.2 g |
| Total Sugars | 6.1 g | 0.4 g |
| Water | 79.5 g | 91.4 g |
| Carbohydrates | Sweet potatoes, orange flesh, without skin, raw | Spinach, raw |
|---|---|---|
| Total Carbohydrate | 17.3 g | 3.6 g |
| Dietary Fiber | ~ | 2.2 g |
| Total Sugars | 6.1 g | 0.4 g |
| Fats & Fatty Acids | Sweet potatoes, orange flesh, without skin, raw | Spinach, raw |
|---|---|---|
| Total Fat | 0.4 g | 0.4 g |
| Saturated Fat | ~ | 0.1 g |
| Monounsaturated Fat | ~ | 0.0 g |
| Polyunsaturated Fat | ~ | 0.2 g |
| Trans Fat | ~ | 0.0 g |
| Omega-3 Fatty Acids | ~ | 138.0 mg |
| Omega-6 Fatty Acids | ~ | 26.0 mg |
| Protein & Amino Acids | Sweet potatoes, orange flesh, without skin, raw | Spinach, raw |
|---|---|---|
| Protein | 1.6 g | 2.9 g |
| Histidine | ~ | 64.0 mg |
| Isoleucine | ~ | 147.0 mg |
| Leucine | ~ | 223.0 mg |
| Lysine | ~ | 174.0 mg |
| Methionine | ~ | 53.0 mg |
| Phenylalanine | ~ | 129.0 mg |
| Threonine | ~ | 122.0 mg |
| Tryptophan | ~ | 39.0 mg |
| Valine | ~ | 161.0 mg |
| Alanine | ~ | 142.0 mg |
| Arginine | ~ | 162.0 mg |
| Aspartic Acid | ~ | 240.0 mg |
| Cystine | ~ | 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 potatoes, orange flesh, without skin, raw | Spinach, raw |
|---|---|---|
| Vitamin A (RAE) | ~ | 469.0 mcg |
| Vitamin C | 14.8 mg | 28.1 mg |
| Vitamin D | ~ | 0.0 mcg |
| Vitamin E | ~ | 2.0 mg |
| Vitamin K | 0.2 mcg | 482.9 mcg |
| Thiamin (B1) | 0.0 mg | 0.1 mg |
| Riboflavin (B2) | ~ | 0.2 mg |
| Niacin (B3) | 0.4 mg | 0.7 mg |
| Vitamin B6 | 0.1 mg | 0.2 mg |
| Folate (B9) | ~ | 194.0 mcg |
| Vitamin B12 | ~ | 0.0 mcg |
| Pantothenic Acid (B5) | ~ | 0.1 mg |
| Choline | ~ | 19.3 mg |
| Betaine | ~ | 102.6 mg |
| Minerals | Sweet potatoes, orange flesh, without skin, raw | Spinach, raw |
|---|---|---|
| Calcium | 22.3 mg | 99.0 mg |
| Iron | 0.4 mg | 2.7 mg |
| Magnesium | 19.1 mg | 79.0 mg |
| Phosphorus | 36.7 mg | 49.0 mg |
| Potassium | 486.4 mg | 558.0 mg |
| Sodium | 0.0 mg | 79.0 mg |
| Zinc | 0.3 mg | 0.5 mg |
| Copper | 0.2 mg | 0.1 mg |
| Manganese | 0.4 mg | 0.9 mg |
| Selenium | 0.0 mcg | 1.0 mcg |
| Sterols | Sweet potatoes, orange flesh, without skin, raw | Spinach, raw |
|---|---|---|
| Cholesterol | ~ | 0.0 mg |
| Phytosterols | ~ | 9.0 mg |
| Other | Sweet potatoes, orange flesh, without skin, raw | Spinach, raw |
|---|---|---|
| Alcohol | ~ | 0.0 g |
| Caffeine | ~ | 0.0 mg |
| Theobromine | ~ | 0.0 mg |
| Ash | 1.2 g | 1.7 g |
Frequently asked questions
Which has fewer calories, Sweet potatoes, orange flesh, without skin, raw or Spinach, raw?
Spinach, raw has fewer calories: 79 kcal for Sweet potatoes, orange flesh, without skin, raw vs 23 kcal for Spinach, raw per 100 g.
Which has more protein, Sweet potatoes, orange flesh, without skin, raw or Spinach, raw?
Spinach, raw has more protein: 1.6 g for Sweet potatoes, orange flesh, without skin, raw vs 2.9 g for Spinach, raw per 100 g.
Is Sweet potatoes, orange flesh, without skin, raw 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.