Spinach vs. Potato wedges — In-Depth Nutrition Comparison
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How are Spinach and Potato wedges different?
- Spinach is richer in Vitamin A RAE, Iron, Magnesium, Vitamin B2, and Calcium, while Potato wedges are higher in Vitamin B6, and Vitamin B3.
- Spinach covers your daily need of Vitamin A RAE 58% more than Potato wedges.
- Spinach contains 9 times more Calcium than Potato wedges. Spinach contains 136mg of Calcium, while Potato wedges contain 15mg.
Spinach, cooked, boiled, drained, without salt and USDA Commodity, Potato wedges, frozen types were used in this article.
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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
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Calcium
+806.7%
Contains
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Iron
+410%
Contains
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Magnesium
+357.9%
Contains
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Potassium
+18.3%
Contains
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Zinc
+105.4%
Contains
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Phosphorus
+55.4%
Contains
less
Sodium
-30%
Contains
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Calcium
+806.7%
Contains
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Iron
+410%
Contains
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Magnesium
+357.9%
Contains
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Potassium
+18.3%
Contains
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Zinc
+105.4%
Contains
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Phosphorus
+55.4%
Contains
less
Sodium
-30%
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.
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Contains
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Vitamin A
+∞%
Contains
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Vitamin B2
+490%
Contains
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Vitamin C
+14.3%
Contains
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Vitamin B3
+214.3%
Contains
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Vitamin B6
+44.6%
Equal in Vitamin B1 - 0.1
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Vitamin A
+∞%
Contains
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Vitamin B2
+490%
Contains
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Vitamin C
+14.3%
Contains
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Vitamin B3
+214.3%
Contains
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Vitamin B6
+44.6%
Equal in Vitamin B1 - 0.1
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Contains
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Water
+33.5%
Contains
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Other
+39.2%
Contains
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Fats
+746.2%
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Carbs
+580%
Equal in Protein - 2.7
Protein:
2.97 g
Fats:
0.26 g
Carbs:
3.75 g
Water:
91.21 g
Other:
1.81 g
Protein:
2.7 g
Fats:
2.2 g
Carbs:
25.5 g
Water:
68.3 g
Other:
1.3 g
Contains
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Water
+33.5%
Contains
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Other
+39.2%
Contains
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Fats
+746.2%
Contains
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Carbs
+580%
Equal in Protein - 2.7
Fat Type Comparison
Fat type breakdown side-by-side comparison
Contains
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Saturated Fat
-92.2%
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Monounsaturated Fat
+24083.3%
Equal in Polyunsaturated fat - 0.102
Saturated Fat:
0.043 g
Monounsaturated Fat:
0.006 g
Polyunsaturated fat:
0.109 g
Saturated Fat:
0.55 g
Monounsaturated Fat:
1.451 g
Polyunsaturated fat:
0.102 g
Contains
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Saturated Fat
-92.2%
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Monounsaturated Fat
+24083.3%
Equal in Polyunsaturated fat - 0.102
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Rich in minerals |
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| Lower in Saturated Fat |
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in Glycemic Index |
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| Lower in price |
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| Lower in Cholesterol | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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Opinion |
| Net carbs | 1.35g | 23.5g |
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| Protein | 2.97g | 2.7g |
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| Fats | 0.26g | 2.2g |
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| Carbs | 3.75g | 25.5g |
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| Calories | 23kcal | 123kcal |
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| Sugar | 0.43g | 0.3g |
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| Fiber | 2.4g | 2g |
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| Calcium | 136mg | 15mg |
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| Iron | 3.57mg | 0.7mg |
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| Magnesium | 87mg | 19mg |
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| Phosphorus | 56mg | 87mg |
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| Potassium | 466mg | 394mg |
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| Sodium | 70mg | 49mg |
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| Zinc | 0.76mg | 0.37mg |
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| Copper | 0.174mg |
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| Manganese | 0.935mg |
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| Selenium | 1.5µg |
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| Vitamin A | 10481IU | 0IU |
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| Vitamin A RAE | 524µg | 0µg |
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| Vitamin E | 2.08mg |
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| Vitamin C | 9.8mg | 11.2mg |
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| Vitamin B1 | 0.095mg | 0.1mg |
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| Vitamin B2 | 0.236mg | 0.04mg |
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| Vitamin B3 | 0.49mg | 1.54mg |
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| Vitamin B5 | 0.145mg |
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| Vitamin B6 | 0.242mg | 0.35mg |
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| Folate | 146µg |
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| Vitamin K | 493.6µg |
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| Tryptophan | 0.04mg |
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| Threonine | 0.127mg |
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| Isoleucine | 0.152mg |
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| Leucine | 0.231mg |
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| Lysine | 0.182mg |
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| Methionine | 0.055mg |
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| Phenylalanine | 0.134mg |
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| Valine | 0.168mg |
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| Histidine | 0.066mg |
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| Saturated Fat | 0.043g | 0.55g |
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| Monounsaturated Fat | 0.006g | 1.451g |
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| Polyunsaturated fat | 0.109g | 0.102g |
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Which food is preferable for your diet?
is better in case of low diet
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| Low Fats diet |
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| Low Carbs diet |
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| Low Calories diet |
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| Low Glycemic Index diet |
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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
183%
15%
Minerals Daily Need Coverage Score
52%
13%
Comparison summary
Which food is richer in minerals?
Spinach is relatively richer in minerals
Which food is lower in Saturated Fat?
Spinach is lower in Saturated Fat (difference - 0.507g)
Which food is lower in Sugar?
Potato wedges is lower in Sugar (difference - 0.13g)
Which food contains less Sodium?
Potato wedges contains less Sodium (difference - 21mg)
Which food is lower in glycemic index?
Potato wedges is lower in glycemic index (difference - 32)
Which food is cheaper?
Potato wedges 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.