Spinach raw vs. Sweet potato — In-Depth Nutrition Comparison
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The main differences between spinach raw and sweet potato
- Spinach raw is richer in vitamin K, folate, vitamin C, manganese, iron, magnesium, vitamin E, and vitamin B2, yet sweet potato is richer in vitamin A and vitamin B5.
- Daily need coverage for vitamin K for spinach raw is 401% higher.
- Spinach raw contains 18 times more folate than sweet potato. Spinach raw contains 194µg of folate, while sweet potato contains 11µg.
- Spinach raw has a lower glycemic index than sweet potato.
Food types used in this article are Spinach, raw and Sweet potato, raw, unprepared.
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 | +216% |
| Contains more CalciumCalcium | +230% |
| Contains more PotassiumPotassium | +65.6% |
| Contains more IronIron | +344.3% |
| Contains more ZincZinc | +76.7% |
| Contains more ManganeseManganese | +247.7% |
| Contains more SeleniumSelenium | +66.7% |
| Contains more CopperCopper | +16.2% |
| Contains less SodiumSodium | -30.4% |
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 | +1070.8% |
| Contains more Vitamin EVitamin E | +680.8% |
| Contains more Vitamin B2Vitamin B2 | +209.8% |
| Contains more Vitamin B3Vitamin B3 | +30% |
| Contains more Vitamin KVitamin K | +26727.8% |
| Contains more FolateFolate | +1663.6% |
| Contains more CholineCholine | +56.9% |
| Contains more Vitamin AVitamin A | +51.2% |
| Contains more Vitamin B5Vitamin B5 | +1130.8% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin K | 482.9µg | 1.8µg | 401% |
| Folate | 194µg | 11µg | 46% |
| Vitamin C | 28.1mg | 2.4mg | 29% |
| Manganese | 0.897mg | 0.258mg | 28% |
| Vitamin A | 469µg | 709µg | 27% |
| Iron | 2.71mg | 0.61mg | 26% |
| Vitamin B5 | 0.065mg | 0.8mg | 15% |
| Magnesium | 79mg | 25mg | 13% |
| Vitamin E | 2.03mg | 0.26mg | 12% |
| Vitamin B2 | 0.189mg | 0.061mg | 10% |
| Calcium | 99mg | 30mg | 7% |
| Potassium | 558mg | 337mg | 7% |
| Carbs | 3.63g | 20.12g | 5% |
| Starch | 12.65g | 5% | |
| Calories | 23kcal | 86kcal | 3% |
| Fiber | 2.2g | 3g | 3% |
| Protein | 2.86g | 1.57g | 3% |
| Zinc | 0.53mg | 0.3mg | 2% |
| Copper | 0.13mg | 0.151mg | 2% |
| Vitamin B6 | 0.195mg | 0.209mg | 1% |
| Choline | 19.3mg | 12.3mg | 1% |
| Polyunsaturated fat | 0.165g | 0.014g | 1% |
| Fructose | 0.15g | 0.7g | 1% |
| Vitamin B3 | 0.724mg | 0.557mg | 1% |
| Fats | 0.39g | 0.05g | 1% |
| Sodium | 79mg | 55mg | 1% |
| Selenium | 1µg | 0.6µg | 1% |
| Net carbs | 1.43g | 17.12g | N/A |
| Sugar | 0.42g | 4.18g | N/A |
| Phosphorus | 49mg | 47mg | 0% |
| Vitamin B1 | 0.078mg | 0.078mg | 0% |
| Saturated fat | 0.063g | 0.018g | 0% |
| Monounsaturated fat | 0.01g | 0.001g | 0% |
| Tryptophan | 0.039mg | 0.031mg | 0% |
| Threonine | 0.122mg | 0.083mg | 0% |
| Isoleucine | 0.147mg | 0.055mg | 0% |
| Leucine | 0.223mg | 0.092mg | 0% |
| Lysine | 0.174mg | 0.066mg | 0% |
| Methionine | 0.053mg | 0.029mg | 0% |
| Phenylalanine | 0.129mg | 0.089mg | 0% |
| Valine | 0.161mg | 0.086mg | 0% |
| Histidine | 0.064mg | 0.031mg | 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:
1.57 g
Fats:
0.05 g
Carbs:
20.12 g
Water:
77.28 g
Other:
0.98 g
| Contains more ProteinProtein | +82.2% |
| Contains more FatsFats | +680% |
| Contains more WaterWater | +18.3% |
| Contains more OtherOther | +75.5% |
| Contains more CarbsCarbs | +454.3% |
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
0.018 g
Monounsaturated fat:
Mono. Fat
0.001 g
Polyunsaturated fat:
Poly. Fat
0.014 g
| Contains more Mono. FatMonounsaturated fat | +900% |
| Contains more Poly. FatPolyunsaturated fat | +1078.6% |
| Contains less Sat. FatSaturated fat | -71.4% |
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:
12.65 g
Sucrose:
2.52 g
Glucose:
0.96 g
Fructose:
0.7 g
Lactose:
0 g
Maltose:
0 g
Galactose:
0 g
| Contains more GalactoseGalactose | +∞% |
| Contains more StarchStarch | +∞% |
| Contains more SucroseSucrose | +3500% |
| Contains more GlucoseGlucose | +772.7% |
| Contains more FructoseFructose | +366.7% |
~equal in
Lactose
~0g
~equal in
Maltose
~0g