Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up
  1. Home
  2. Foods
  3. Vegetables
  4. Spinach
  5. Compare
  6. Spinach vs. Potato

Spinach vs. Potato — In-Depth Nutrition Comparison

Compare

Important differences between Spinach and Potato

  • Potato has less Vitamin K, Vitamin A RAE, Manganese, Iron, Folate, Vitamin B2, Magnesium, Vitamin E , Calcium, and Copper.
  • Spinach's daily need coverage for Vitamin K is 410% more.
  • Spinach has 524 times more Vitamin A RAE than Potato. Spinach has 524µg of Vitamin A RAE, while Potato has 1µg.

The food varieties used in the comparison are Spinach, cooked, boiled, drained, without salt and Potatoes, baked, flesh and skin, without salt.

Infographic

Spinach vs Potato 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.
Spinach
Spinach
7
:
3
Potato
Potato
Contains more Calcium +806.7%
Contains more Iron +230.6%
Contains more Magnesium +210.7%
Contains more Zinc +111.1%
Contains more Copper +47.5%
Contains more Manganese +326.9%
Contains more Selenium +275%
Contains more Phosphorus +25%
Contains more Potassium +14.8%
Contains less Sodium -85.7%
Spinach
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 41% 134% 63% 24% 42% 10% 21% 58% 122% 9%
Potato
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 41% 20% 30% 48% 2% 10% 40% 29% 3%
Contains more Calcium +806.7%
Contains more Iron +230.6%
Contains more Magnesium +210.7%
Contains more Zinc +111.1%
Contains more Copper +47.5%
Contains more Manganese +326.9%
Contains more Selenium +275%
Contains more Phosphorus +25%
Contains more Potassium +14.8%
Contains less Sodium -85.7%

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.
Spinach
Spinach
7
:
3
Potato
Potato
Contains more Vitamin A +104710%
Contains more Vitamin E +5100%
Contains more Vitamin B1 +48.4%
Contains more Vitamin B2 +391.7%
Contains more Folate +421.4%
Contains more Vitamin K +24580%
Contains more Vitamin B3 +187.8%
Contains more Vitamin B5 +159.3%
Contains more Vitamin B6 +28.5%
Equal in Vitamin C - 9.6
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%
Potato
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 1% 0% 32% 16% 12% 27% 23% 72% 22% 0% 5%
Contains more Vitamin A +104710%
Contains more Vitamin E +5100%
Contains more Vitamin B1 +48.4%
Contains more Vitamin B2 +391.7%
Contains more Folate +421.4%
Contains more Vitamin K +24580%
Contains more Vitamin B3 +187.8%
Contains more Vitamin B5 +159.3%
Contains more Vitamin B6 +28.5%
Equal in Vitamin C - 9.6

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Spinach
Spinach
4
:
1
Potato
Potato
Contains more Protein +18.8%
Contains more Fats +100%
Contains more Water +21.8%
Contains more Other +36.1%
Contains more Carbs +464%
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
Potato
3% 21% 75%
Protein: 2.5 g
Fats: 0.13 g
Carbs: 21.15 g
Water: 74.89 g
Other: 1.33 g
Contains more Protein +18.8%
Contains more Fats +100%
Contains more Water +21.8%
Contains more Other +36.1%
Contains more Carbs +464%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Spinach
Spinach
2
:
1
Potato
Potato
Contains more Monounsaturated Fat +100%
Contains more Polyunsaturated fat +91.2%
Contains less Saturated Fat -20.9%
Spinach
27% 4% 69%
Saturated Fat: 0.043 g
Monounsaturated Fat: 0.006 g
Polyunsaturated fat: 0.109 g
Potato
36% 3% 61%
Saturated Fat: 0.034 g
Monounsaturated Fat: 0.003 g
Polyunsaturated fat: 0.057 g
Contains more Monounsaturated Fat +100%
Contains more Polyunsaturated fat +91.2%
Contains less Saturated Fat -20.9%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Spinach Potato Opinion
Net carbs 1.35g 18.95g Potato
Protein 2.97g 2.5g Spinach
Fats 0.26g 0.13g Spinach
Carbs 3.75g 21.15g Potato
Calories 23kcal 93kcal Potato
Starch 17.27g Potato
Fructose 0.34g Potato
Sugar 0.43g 1.18g Spinach
Fiber 2.4g 2.2g Spinach
Calcium 136mg 15mg Spinach
Iron 3.57mg 1.08mg Spinach
Magnesium 87mg 28mg Spinach
Phosphorus 56mg 70mg Potato
Potassium 466mg 535mg Potato
Sodium 70mg 10mg Potato
Zinc 0.76mg 0.36mg Spinach
Copper 0.174mg 0.118mg Spinach
Manganese 0.935mg 0.219mg Spinach
Selenium 1.5µg 0.4µg Spinach
Vitamin A 10481IU 10IU Spinach
Vitamin A RAE 524µg 1µg Spinach
Vitamin E 2.08mg 0.04mg Spinach
Vitamin C 9.8mg 9.6mg Spinach
Vitamin B1 0.095mg 0.064mg Spinach
Vitamin B2 0.236mg 0.048mg Spinach
Vitamin B3 0.49mg 1.41mg Potato
Vitamin B5 0.145mg 0.376mg Potato
Vitamin B6 0.242mg 0.311mg Potato
Folate 146µg 28µg Spinach
Vitamin K 493.6µg 2µg Spinach
Tryptophan 0.04mg 0.025mg Spinach
Threonine 0.127mg 0.081mg Spinach
Isoleucine 0.152mg 0.08mg Spinach
Leucine 0.231mg 0.119mg Spinach
Lysine 0.182mg 0.13mg Spinach
Methionine 0.055mg 0.038mg Spinach
Phenylalanine 0.134mg 0.099mg Spinach
Valine 0.168mg 0.125mg Spinach
Histidine 0.066mg 0.042mg Spinach
Saturated Fat 0.043g 0.034g Potato
Monounsaturated Fat 0.006g 0.003g Spinach
Polyunsaturated fat 0.109g 0.057g Spinach

Which food is preferable for your diet?

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

People also compare

Spinach
Spinach vs Broccoli
Broccoli
Spinach
Spinach vs Tomato
Tomato
Spinach
Spinach vs Vegetable
Vegetable
Potato
Potato vs Corn raw
Corn raw
Potato
Potato vs Sweet potato
Sweet potato
Potato
Potato vs Tomato
Tomato

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
183%
Spinach
17%
Potato
Minerals Daily Need Coverage Score
52%
Spinach
22%
Potato

Comparison summary

Which food is lower in Sugar?
Spinach
Spinach is lower in Sugar (difference - 0.75g)
Which food is lower in glycemic index?
Spinach
Spinach is lower in glycemic index (difference - 54)
Which food is richer in minerals?
Spinach
Spinach is relatively richer in minerals
Which food is richer in vitamins?
Spinach
Spinach is relatively richer in vitamins
Which food contains less Sodium?
Potato
Potato contains less Sodium (difference - 60mg)
Which food is lower in Saturated Fat?
Potato
Potato is lower in Saturated Fat (difference - 0.009g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is cheaper?
?
The foods are relatively equal in price ($0.2)

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. Spinach - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168463/nutrients
  2. Potato - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170093/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.