Yam, cooked, boiled, drained, or baked, with salt vs Spinach, raw
Nutrition comparison per 100 g.
Yam, cooked, boiled, drained, or baked, with salt
114 kcal
Spinach, raw
23 kcal
Calories
114 kcal
23 kcal
Protein
1.5 g
2.9 g
Carbs
27.0 g
3.6 g
Fiber
3.9 g
2.2 g
Sugars
0.5 g
0.4 g
Fat
0.1 g
0.4 g
Sodium
244 mg
79 mg
Key takeaways
- Spinach, raw has 80% fewer calories (23 kcal vs 114 kcal).
- Spinach, raw has more protein (2.9 g vs 1.5 g).
- Spinach, raw has more carbs (3.6 g vs 27.0 g).
- Yam, cooked, boiled, drained, or baked, with salt has more fiber (3.9 g vs 2.2 g).
- Spinach, raw has more sugars (0.4 g vs 0.5 g).
| Macronutrients | Yam, cooked, boiled, drained, or baked, with salt | Spinach, raw |
|---|---|---|
| Calories | 114 kcal | 23 kcal |
| Protein | 1.5 g | 2.9 g |
| Total Fat | 0.1 g | 0.4 g |
| Total Carbohydrate | 27.0 g | 3.6 g |
| Dietary Fiber | 3.9 g | 2.2 g |
| Total Sugars | 0.5 g | 0.4 g |
| Water | 70.1 g | 91.4 g |
| Carbohydrates | Yam, cooked, boiled, drained, or baked, with salt | Spinach, raw |
|---|---|---|
| Total Carbohydrate | 27.0 g | 3.6 g |
| Dietary Fiber | 3.9 g | 2.2 g |
| Total Sugars | 0.5 g | 0.4 g |
| Fats & Fatty Acids | Yam, cooked, boiled, drained, or 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 | 9.0 mg | 138.0 mg |
| Omega-6 Fatty Acids | 50.0 mg | 26.0 mg |
| Protein & Amino Acids | Yam, cooked, boiled, drained, or baked, with salt | Spinach, raw |
|---|---|---|
| Protein | 1.5 g | 2.9 g |
| Histidine | 33.0 mg | 64.0 mg |
| Isoleucine | 50.0 mg | 147.0 mg |
| Leucine | 94.0 mg | 223.0 mg |
| Lysine | 58.0 mg | 174.0 mg |
| Methionine | 20.0 mg | 53.0 mg |
| Phenylalanine | 69.0 mg | 129.0 mg |
| Threonine | 52.0 mg | 122.0 mg |
| Tryptophan | 12.0 mg | 39.0 mg |
| Valine | 60.0 mg | 161.0 mg |
| Alanine | 61.0 mg | 142.0 mg |
| Arginine | 124.0 mg | 162.0 mg |
| Aspartic Acid | 151.0 mg | 240.0 mg |
| Cystine | 18.0 mg | 35.0 mg |
| Glutamic Acid | 176.0 mg | 343.0 mg |
| Glycine | 52.0 mg | 134.0 mg |
| Proline | 53.0 mg | 112.0 mg |
| Serine | 79.0 mg | 104.0 mg |
| Tyrosine | 39.0 mg | 108.0 mg |
| Vitamins | Yam, cooked, boiled, drained, or baked, with salt | Spinach, raw |
|---|---|---|
| Vitamin A (RAE) | 6.0 mcg | 469.0 mcg |
| Vitamin C | 12.1 mg | 28.1 mg |
| Vitamin D | 0.0 mcg | 0.0 mcg |
| Vitamin E | 0.3 mg | 2.0 mg |
| Vitamin K | 2.3 mcg | 482.9 mcg |
| Thiamin (B1) | 0.1 mg | 0.1 mg |
| Riboflavin (B2) | 0.0 mg | 0.2 mg |
| Niacin (B3) | 0.6 mg | 0.7 mg |
| Vitamin B6 | 0.2 mg | 0.2 mg |
| Folate (B9) | 16.0 mcg | 194.0 mcg |
| Vitamin B12 | 0.0 mcg | 0.0 mcg |
| Pantothenic Acid (B5) | 0.3 mg | 0.1 mg |
| Choline | 16.2 mg | 19.3 mg |
| Betaine | ~ | 102.6 mg |
| Minerals | Yam, cooked, boiled, drained, or baked, with salt | Spinach, raw |
|---|---|---|
| Calcium | 14.0 mg | 99.0 mg |
| Iron | 0.5 mg | 2.7 mg |
| Magnesium | 18.0 mg | 79.0 mg |
| Phosphorus | 49.0 mg | 49.0 mg |
| Potassium | 670.0 mg | 558.0 mg |
| Sodium | 244.0 mg | 79.0 mg |
| Zinc | 0.2 mg | 0.5 mg |
| Copper | 0.2 mg | 0.1 mg |
| Manganese | 0.4 mg | 0.9 mg |
| Selenium | 0.7 mcg | 1.0 mcg |
| Sterols | Yam, cooked, boiled, drained, or baked, with salt | Spinach, raw |
|---|---|---|
| Cholesterol | 0.0 mg | 0.0 mg |
| Phytosterols | ~ | 9.0 mg |
| Other | Yam, cooked, boiled, drained, or baked, with 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 | 1.3 g | 1.7 g |
Frequently asked questions
Which has fewer calories, Yam, cooked, boiled, drained, or baked, with salt or Spinach, raw?
Spinach, raw has fewer calories: 114 kcal for Yam, cooked, boiled, drained, or baked, with salt vs 23 kcal for Spinach, raw per 100 g.
Which has more protein, Yam, cooked, boiled, drained, or baked, with salt or Spinach, raw?
Spinach, raw has more protein: 1.5 g for Yam, cooked, boiled, drained, or baked, with salt vs 2.9 g for Spinach, raw per 100 g.
Which has more fiber, Yam, cooked, boiled, drained, or baked, with salt or Spinach, raw?
Yam, cooked, boiled, drained, or baked, with salt has more fiber: 3.9 g for Yam, cooked, boiled, drained, or baked, with salt vs 2.2 g for Spinach, raw per 100 g.
Is Yam, cooked, boiled, drained, or 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.