Spinach raw vs. Potato — In-Depth Nutrition Comparison
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How are spinach raw and potatoes different?
- Spinach raw has more vitamin K, vitamin A, folate, manganese, iron, vitamin E, magnesium, vitamin B2, vitamin C, and calcium than potatoes.
- Daily need coverage for vitamin K for spinach raw is 401% higher.
- Spinach raw contains 4689 times more vitamin A than potatoes. While spinach raw contains 9377IU of vitamin A, potatoes contain only 2IU.
- Spinach raw has a lower glycemic index (32) than potatoes (86).
Spinach, raw and Potatoes, flesh, and skin, raw are the varieties used in this article.
Infographic
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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.
| Contains more MagnesiumMagnesium | +243.5% |
| Contains more CalciumCalcium | +725% |
| Contains more PotassiumPotassium | +31.3% |
| Contains more IronIron | +234.6% |
| Contains more CopperCopper | +18.2% |
| Contains more ZincZinc | +76.7% |
| Contains more ManganeseManganese | +348.5% |
| Contains more SeleniumSelenium | +150% |
| Contains more PhosphorusPhosphorus | +16.3% |
| Contains less SodiumSodium | -92.4% |
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.
| Contains more Vitamin CVitamin C | +42.6% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin EVitamin E | +20200% |
| Contains more Vitamin B2Vitamin B2 | +490.6% |
| Contains more Vitamin KVitamin K | +24045% |
| Contains more FolateFolate | +1193.3% |
| Contains more CholineCholine | +59.5% |
| Contains more Vitamin B3Vitamin B3 | +46.5% |
| Contains more Vitamin B5Vitamin B5 | +353.8% |
| Contains more Vitamin B6Vitamin B6 | +52.8% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin K | 482.9µg | 2µg | 401% |
| Vitamin A | 469µg | 0µg | 52% |
| Folate | 194µg | 15µg | 45% |
| Manganese | 0.897mg | 0.2mg | 30% |
| Iron | 2.71mg | 0.81mg | 24% |
| Magnesium | 79mg | 23mg | 13% |
| Vitamin E | 2.03mg | 0.01mg | 13% |
| Vitamin B2 | 0.189mg | 0.032mg | 12% |
| Vitamin C | 28.1mg | 19.7mg | 9% |
| Calcium | 99mg | 12mg | 9% |
| Vitamin B6 | 0.195mg | 0.298mg | 8% |
| Starch | 15.29g | 6% | |
| Carbs | 3.63g | 17.49g | 5% |
| Vitamin B5 | 0.065mg | 0.295mg | 5% |
| Potassium | 558mg | 425mg | 4% |
| Calories | 23kcal | 77kcal | 3% |
| Sodium | 79mg | 6mg | 3% |
| Zinc | 0.53mg | 0.3mg | 2% |
| Protein | 2.86g | 2.05g | 2% |
| Copper | 0.13mg | 0.11mg | 2% |
| Vitamin B3 | 0.724mg | 1.061mg | 2% |
| Phosphorus | 49mg | 57mg | 1% |
| Polyunsaturated fat | 0.165g | 0.042g | 1% |
| Selenium | 1µg | 0.4µg | 1% |
| Choline | 19.3mg | 12.1mg | 1% |
| Fats | 0.39g | 0.09g | 0% |
| Net carbs | 1.43g | 15.39g | N/A |
| Sugar | 0.42g | 0.82g | N/A |
| Fiber | 2.2g | 2.1g | 0% |
| Vitamin B1 | 0.078mg | 0.081mg | 0% |
| Saturated fat | 0.063g | 0.025g | 0% |
| Monounsaturated fat | 0.01g | 0.002g | 0% |
| Tryptophan | 0.039mg | 0.021mg | 0% |
| Threonine | 0.122mg | 0.067mg | 0% |
| Isoleucine | 0.147mg | 0.066mg | 0% |
| Leucine | 0.223mg | 0.098mg | 0% |
| Lysine | 0.174mg | 0.107mg | 0% |
| Methionine | 0.053mg | 0.032mg | 0% |
| Phenylalanine | 0.129mg | 0.081mg | 0% |
| Valine | 0.161mg | 0.103mg | 0% |
| Histidine | 0.064mg | 0.035mg | 0% |
| Fructose | 0.15g | 0.26g | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
2.86 g
Fats:
0.39 g
Carbs:
3.63 g
Water:
91.4 g
Other:
1.72 g
Protein:
2.05 g
Fats:
0.09 g
Carbs:
17.49 g
Water:
79.25 g
Other:
1.12 g
| Contains more ProteinProtein | +39.5% |
| Contains more FatsFats | +333.3% |
| Contains more WaterWater | +15.3% |
| Contains more OtherOther | +53.6% |
| Contains more CarbsCarbs | +381.8% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.063 g
Monounsaturated fat:
Mono. Fat
0.01 g
Polyunsaturated fat:
Poly. Fat
0.165 g
Saturated fat:
Sat. Fat
0.025 g
Monounsaturated fat:
Mono. Fat
0.002 g
Polyunsaturated fat:
Poly. Fat
0.042 g
| Contains more Mono. FatMonounsaturated fat | +400% |
| Contains more Poly. FatPolyunsaturated fat | +292.9% |
| Contains less Sat. FatSaturated fat | -60.3% |
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
Starch:
0 g
Sucrose:
0.07 g
Glucose:
0.11 g
Fructose:
0.15 g
Lactose:
0 g
Maltose:
0 g
Galactose:
0.1 g
Starch:
15.29 g
Sucrose:
0.17 g
Glucose:
0.31 g
Fructose:
0.26 g
Lactose:
0 g
Maltose:
0 g
Galactose:
0 g
| Contains more GalactoseGalactose | +∞% |
| Contains more StarchStarch | +∞% |
| Contains more SucroseSucrose | +142.9% |
| Contains more GlucoseGlucose | +181.8% |
| Contains more FructoseFructose | +73.3% |
~equal in
Lactose
~0g
~equal in
Maltose
~0g