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Potato bread vs. Spinach raw — In-Depth Nutrition Comparison

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How are potato bread and spinach raw different?

  • Potato bread is richer in phosphorus, fiber, selenium, and vitamin B5, while spinach raw is higher in vitamin K, vitamin A, vitamin C, manganese, and folate.
  • Spinach raw covers your daily need for vitamin K, 397% more than potato bread.
  • Potato bread contains 13 times more vitamin B5 than spinach raw. Potato bread contains 0.817mg of vitamin B5, while spinach raw contains 0.065mg.
  • Spinach raw is lower in sodium.
  • Potato bread has a higher glycemic index (61) than spinach raw (32).

Bread, potato and Spinach, raw types were used in this article.

Infographic

Potato bread vs Spinach raw infographic
Infographic link

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 20% 56% 63% 84% 31% 39% 158% 49% 33% 52%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 56% 30% 49% 102% 43% 14% 21% 10% 117% 5.5%
Contains more CalciumCalcium +89.9%
Contains more PotassiumPotassium +28.7%
Contains more ZincZinc +171.7%
Contains more PhosphorusPhosphorus +653.1%
Contains more SeleniumSelenium +850%
Contains more MagnesiumMagnesium +182.1%
Contains more IronIron +20.4%
Contains more CopperCopper +38.3%
Contains less SodiumSodium -78.9%
Contains more ManganeseManganese +254.5%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 8% 9.4% 1.5% 47% 24% 23% 49% 54% 19% 17% 95% 10%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 94% 156% 41% 0% 20% 44% 14% 3.9% 45% 0% 1207% 146% 11%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +141%
Contains more Vitamin B3Vitamin B3 +72.7%
Contains more Vitamin B5Vitamin B5 +1156.9%
Contains more Vitamin B6Vitamin B6 +19%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +1854.2%
Contains more Vitamin EVitamin E +331.9%
Contains more Vitamin B2Vitamin B2 +78.3%
Contains more Vitamin KVitamin K +7001.5%
Contains more FolateFolate +54%
~equal in Choline ~19.3mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
13% 3% 47% 34% 4%
Protein: 12.5 g
Fats: 3.13 g
Carbs: 47.07 g
Water: 33.55 g
Other: 3.75 g
3% 4% 91% 2%
Protein: 2.86 g
Fats: 0.39 g
Carbs: 3.63 g
Water: 91.4 g
Other: 1.72 g
Contains more ProteinProtein +337.1%
Contains more FatsFats +702.6%
Contains more CarbsCarbs +1196.7%
Contains more OtherOther +118%
Contains more WaterWater +172.4%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Potato bread Spinach raw
Lower in Sugar ok
Lower in Sodium ok
Lower in Glycemic Index ok
Lower in Saturated fat ok
Lower in price ok
Lower in Cholesterol Equal
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Potato bread Spinach raw DV% diff.
Vitamin K 6.8µg 482.9µg 397%
Vitamin A 24µg 469µg 49%
Phosphorus 369mg 49mg 46%
Vitamin C 0mg 28.1mg 31%
Manganese 0.253mg 0.897mg 28%
Protein 12.5g 2.86g 19%
Folate 126µg 194µg 17%
Fiber 6.3g 2.2g 16%
Vitamin B5 0.817mg 0.065mg 15%
Selenium 9.5µg 1µg 15%
Carbs 47.07g 3.63g 14%
Sodium 375mg 79mg 13%
Calories 266kcal 23kcal 12%
Magnesium 28mg 79mg 12%
Vitamin E 0.47mg 2.03mg 10%
Vitamin B1 0.188mg 0.078mg 9%
Calcium 188mg 99mg 9%
Zinc 1.44mg 0.53mg 8%
Iron 2.25mg 2.71mg 6%
Vitamin B2 0.106mg 0.189mg 6%
Vitamin B12 0.15µg 0µg 6%
Potassium 718mg 558mg 5%
Fats 3.13g 0.39g 4%
Copper 0.094mg 0.13mg 4%
Vitamin B3 1.25mg 0.724mg 3%
Vitamin B6 0.232mg 0.195mg 3%
Polyunsaturated fat 0g 0.165g 1%
Vitamin D 0.1µg 0µg 1%
Net carbs 40.77g 1.43g N/A
Vitamin D 2IU 0IU 0%
Sugar 9.38g 0.42g N/A
Choline 18.4mg 19.3mg 0%
Saturated fat 0g 0.063g 0%
Monounsaturated fat 0g 0.01g 0%
Tryptophan 0.081mg 0.039mg 0%
Threonine 0.224mg 0.122mg 0%
Isoleucine 0.268mg 0.147mg 0%
Leucine 0.44mg 0.223mg 0%
Lysine 0.311mg 0.174mg 0%
Methionine 0.112mg 0.053mg 0%
Phenylalanine 0.285mg 0.129mg 0%
Valine 0.305mg 0.161mg 0%
Histidine 0.143mg 0.064mg 0%
Fructose 0.15g 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Potato bread Spinach raw
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
27%
Potato bread
137%
Spinach raw
Minerals Daily Need Coverage Score
59%
Potato bread
45%
Spinach raw

Comparison summary

Which food is lower in Sugar?
Spinach raw
Spinach raw is lower in Sugar (difference - 8.96g)
Which food contains less Sodium?
Spinach raw
Spinach raw contains less Sodium (difference - 296mg)
Which food is lower in glycemic index?
Spinach raw
Spinach raw is lower in glycemic index (difference - 29)
Which food is lower in Saturated fat?
Potato bread
Potato bread is lower in Saturated fat (difference - 0.063g)
Which food is cheaper?
Potato bread
Potato bread is cheaper (difference - $0.2)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Potato bread - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167943/nutrients
  2. Spinach raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168462/nutrients

All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.