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  6. Potato flour vs. Spinach

Potato flour vs. Spinach — In-Depth Nutrition Comparison

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Differences between Potato flour and Spinach

  • Potato flour has more Vitamin B6, Vitamin B3, Phosphorus, and Potassium, while Spinach has more Vitamin K, Vitamin A RAE, Folate, Iron, Manganese, and Vitamin B2.
  • Spinach's daily need coverage for Vitamin K is 411% higher.
  • Spinach contains 7 times less Vitamin B3 than Potato flour. Potato flour contains 3.507mg of Vitamin B3, while Spinach contains 0.49mg.

The food types used in this comparison are Potato flour and Spinach, cooked, boiled, drained, without salt.

Infographic

Potato flour vs Spinach 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.
Potato flour
Potato flour
4
:
6
Spinach
Spinach
Contains more Phosphorus +200%
Contains more Potassium +114.8%
Contains less Sodium -21.4%
Contains more Copper +13.2%
Contains more Calcium +109.2%
Contains more Iron +158.7%
Contains more Magnesium +33.8%
Contains more Zinc +40.7%
Contains more Manganese +198.7%
Contains more Selenium +36.4%
Potato flour
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 20% 52% 47% 72% 89% 8% 15% 66% 41% 6%
Spinach
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 41% 134% 63% 24% 42% 10% 21% 58% 122% 9%
Contains more Phosphorus +200%
Contains more Potassium +114.8%
Contains less Sodium -21.4%
Contains more Copper +13.2%
Contains more Calcium +109.2%
Contains more Iron +158.7%
Contains more Magnesium +33.8%
Contains more Zinc +40.7%
Contains more Manganese +198.7%
Contains more Selenium +36.4%

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.
Potato flour
Potato flour
4
:
6
Spinach
Spinach
Contains more Vitamin B1 +140%
Contains more Vitamin B3 +615.7%
Contains more Vitamin B5 +226.9%
Contains more Vitamin B6 +217.8%
Contains more Vitamin A +∞%
Contains more Vitamin E +732%
Contains more Vitamin C +157.9%
Contains more Vitamin B2 +362.7%
Contains more Folate +484%
Contains more Vitamin K +∞%
Potato flour
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 5% 0% 13% 57% 12% 66% 29% 178% 19% 0% 0%
Spinach
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 629% 42% 0% 33% 24% 55% 10% 9% 56% 110% 0% 1234%
Contains more Vitamin B1 +140%
Contains more Vitamin B3 +615.7%
Contains more Vitamin B5 +226.9%
Contains more Vitamin B6 +217.8%
Contains more Vitamin A +∞%
Contains more Vitamin E +732%
Contains more Vitamin C +157.9%
Contains more Vitamin B2 +362.7%
Contains more Folate +484%
Contains more Vitamin K +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Potato flour
Potato flour
4
:
1
Spinach
Spinach
Contains more Protein +132.3%
Contains more Fats +30.8%
Contains more Carbs +2116%
Contains more Other +73.5%
Contains more Water +1298.9%
Potato flour
7% 83% 7% 3%
Protein: 6.9 g
Fats: 0.34 g
Carbs: 83.1 g
Water: 6.52 g
Other: 3.14 g
Spinach
3% 4% 91% 2%
Protein: 2.97 g
Fats: 0.26 g
Carbs: 3.75 g
Water: 91.21 g
Other: 1.81 g
Contains more Protein +132.3%
Contains more Fats +30.8%
Contains more Carbs +2116%
Contains more Other +73.5%
Contains more Water +1298.9%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Potato flour
Potato flour
2
:
1
Spinach
Spinach
Contains more Monounsaturated Fat +33.3%
Contains more Polyunsaturated fat +37.6%
Contains less Saturated Fat -52.2%
Potato flour
36% 3% 60%
Saturated Fat: 0.09 g
Monounsaturated Fat: 0.008 g
Polyunsaturated fat: 0.15 g
Spinach
27% 4% 69%
Saturated Fat: 0.043 g
Monounsaturated Fat: 0.006 g
Polyunsaturated fat: 0.109 g
Contains more Monounsaturated Fat +33.3%
Contains more Polyunsaturated fat +37.6%
Contains less Saturated Fat -52.2%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Potato flour Spinach Opinion
Net carbs 77.2g 1.35g Potato flour
Protein 6.9g 2.97g Potato flour
Fats 0.34g 0.26g Potato flour
Carbs 83.1g 3.75g Potato flour
Calories 357kcal 23kcal Potato flour
Sugar 3.52g 0.43g Spinach
Fiber 5.9g 2.4g Potato flour
Calcium 65mg 136mg Spinach
Iron 1.38mg 3.57mg Spinach
Magnesium 65mg 87mg Spinach
Phosphorus 168mg 56mg Potato flour
Potassium 1001mg 466mg Potato flour
Sodium 55mg 70mg Potato flour
Zinc 0.54mg 0.76mg Spinach
Copper 0.197mg 0.174mg Potato flour
Manganese 0.313mg 0.935mg Spinach
Selenium 1.1µg 1.5µg Spinach
Vitamin A 0IU 10481IU Spinach
Vitamin A RAE 0µg 524µg Spinach
Vitamin E 0.25mg 2.08mg Spinach
Vitamin C 3.8mg 9.8mg Spinach
Vitamin B1 0.228mg 0.095mg Potato flour
Vitamin B2 0.051mg 0.236mg Spinach
Vitamin B3 3.507mg 0.49mg Potato flour
Vitamin B5 0.474mg 0.145mg Potato flour
Vitamin B6 0.769mg 0.242mg Potato flour
Folate 25µg 146µg Spinach
Vitamin K 0µg 493.6µg Spinach
Tryptophan 0.115mg 0.04mg Potato flour
Threonine 0.28mg 0.127mg Potato flour
Isoleucine 0.299mg 0.152mg Potato flour
Leucine 0.425mg 0.231mg Potato flour
Lysine 0.413mg 0.182mg Potato flour
Methionine 0.107mg 0.055mg Potato flour
Phenylalanine 0.316mg 0.134mg Potato flour
Valine 0.356mg 0.168mg Potato flour
Histidine 0.166mg 0.066mg Potato flour
Saturated Fat 0.09g 0.043g Spinach
Monounsaturated Fat 0.008g 0.006g Potato flour
Polyunsaturated fat 0.15g 0.109g Potato flour

Which food is preferable for your diet?

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

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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
31%
Potato flour
183%
Spinach
Minerals Daily Need Coverage Score
41%
Potato flour
52%
Spinach

Comparison summary

Which food is lower in Sugar?
Spinach
Spinach is lower in Sugar (difference - 3.09g)
Which food is lower in Saturated Fat?
Spinach
Spinach is lower in Saturated Fat (difference - 0.047g)
Which food is richer in minerals?
Spinach
Spinach is relatively richer in minerals
Which food contains less Sodium?
Potato flour
Potato flour contains less Sodium (difference - 15mg)
Which food is lower in glycemic index?
Potato flour
Potato flour is lower in glycemic index (difference - 32)
Which food is cheaper?
Potato flour
Potato flour is cheaper (difference - $0.2)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
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 flour - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168446/nutrients
  2. Spinach - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168463/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.