Spinach vs. Sweet potato — In-Depth Nutrition Comparison
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What are the main differences between Spinach and Sweet potato?
- Spinach is richer in Vitamin K, Iron, Folate, Manganese, Magnesium, Vitamin B2, and Calcium, while Sweet potato is higher in Vitamin A RAE, Vitamin B5, and Vitamin C.
- Spinach's daily need coverage for Vitamin K is 409% higher.
- Sweet potato has 24 times less Folate than Spinach. Spinach has 146µg of Folate, while Sweet potato has 6µg.
We used Spinach, cooked, boiled, drained, without salt and Sweet potato, cooked, baked in skin, flesh, without salt types in this comparison.
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
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Calcium
+257.9%
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Iron
+417.4%
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Magnesium
+222.2%
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Zinc
+137.5%
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Manganese
+88.1%
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Selenium
+650%
Contains
less
Sodium
-48.6%
Equal in Phosphorus - 54
Equal in Potassium - 475
Equal in Copper - 0.161
Contains
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Calcium
+257.9%
Contains
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Iron
+417.4%
Contains
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Magnesium
+222.2%
Contains
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Zinc
+137.5%
Contains
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Manganese
+88.1%
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Selenium
+650%
Contains
less
Sodium
-48.6%
Equal in Phosphorus - 54
Equal in Potassium - 475
Equal in Copper - 0.161
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 E
+193%
Contains
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Vitamin B2
+122.6%
Contains
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Folate
+2333.3%
Contains
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Vitamin K
+21360.9%
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Vitamin A
+83.4%
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Vitamin C
+100%
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Vitamin B1
+12.6%
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Vitamin B3
+203.5%
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Vitamin B5
+509.7%
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Vitamin B6
+18.2%
Contains
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Vitamin E
+193%
Contains
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Vitamin B2
+122.6%
Contains
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Folate
+2333.3%
Contains
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Vitamin K
+21360.9%
Contains
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Vitamin A
+83.4%
Contains
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Vitamin C
+100%
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Vitamin B1
+12.6%
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Vitamin B3
+203.5%
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Vitamin B5
+509.7%
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Vitamin B6
+18.2%
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Contains
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Protein
+47.8%
Contains
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Fats
+73.3%
Contains
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Water
+20.4%
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Other
+34.1%
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Carbs
+452.3%
Protein:
2.97 g
Fats:
0.26 g
Carbs:
3.75 g
Water:
91.21 g
Other:
1.81 g
Protein:
2.01 g
Fats:
0.15 g
Carbs:
20.71 g
Water:
75.78 g
Other:
1.35 g
Contains
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Protein
+47.8%
Contains
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Fats
+73.3%
Contains
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Water
+20.4%
Contains
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Other
+34.1%
Contains
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Carbs
+452.3%
Fat Type Comparison
Fat type breakdown side-by-side comparison
Contains
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Saturated Fat
-17.3%
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Monounsaturated Fat
+200%
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Polyunsaturated fat
+18.5%
Saturated Fat:
0.043 g
Monounsaturated Fat:
0.006 g
Polyunsaturated fat:
0.109 g
Saturated Fat:
0.052 g
Monounsaturated Fat:
0.002 g
Polyunsaturated fat:
0.092 g
Contains
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Saturated Fat
-17.3%
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Monounsaturated Fat
+200%
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Polyunsaturated fat
+18.5%
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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| Lower in Sodium |
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| Lower in Sugar |
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| Lower in Saturated Fat |
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| Lower in Glycemic Index |
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| Rich in minerals |
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| Lower in Cholesterol | Equal | ||
| Lower in price | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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Opinion |
| Net carbs | 1.35g | 17.41g |
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| Protein | 2.97g | 2.01g |
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| Fats | 0.26g | 0.15g |
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| Carbs | 3.75g | 20.71g |
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| Calories | 23kcal | 90kcal |
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| Starch | 7.05g |
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| Fructose | 0.5g |
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| Sugar | 0.43g | 6.48g |
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| Fiber | 2.4g | 3.3g |
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| Calcium | 136mg | 38mg |
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| Iron | 3.57mg | 0.69mg |
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| Magnesium | 87mg | 27mg |
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| Phosphorus | 56mg | 54mg |
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| Potassium | 466mg | 475mg |
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| Sodium | 70mg | 36mg |
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| Zinc | 0.76mg | 0.32mg |
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| Copper | 0.174mg | 0.161mg |
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| Manganese | 0.935mg | 0.497mg |
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| Selenium | 1.5µg | 0.2µg |
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| Vitamin A | 10481IU | 19218IU |
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| Vitamin A RAE | 524µg | 961µg |
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| Vitamin E | 2.08mg | 0.71mg |
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| Vitamin C | 9.8mg | 19.6mg |
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| Vitamin B1 | 0.095mg | 0.107mg |
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| Vitamin B2 | 0.236mg | 0.106mg |
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| Vitamin B3 | 0.49mg | 1.487mg |
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| Vitamin B5 | 0.145mg | 0.884mg |
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| Vitamin B6 | 0.242mg | 0.286mg |
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| Folate | 146µg | 6µg |
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| Vitamin K | 493.6µg | 2.3µg |
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| Tryptophan | 0.04mg | 0.04mg | |
| Threonine | 0.127mg | 0.107mg |
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| Isoleucine | 0.152mg | 0.07mg |
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| Leucine | 0.231mg | 0.118mg |
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| Lysine | 0.182mg | 0.084mg |
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| Methionine | 0.055mg | 0.037mg |
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| Phenylalanine | 0.134mg | 0.114mg |
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| Valine | 0.168mg | 0.11mg |
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| Histidine | 0.066mg | 0.039mg |
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| Saturated Fat | 0.043g | 0.052g |
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| Monounsaturated Fat | 0.006g | 0.002g |
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| Polyunsaturated fat | 0.109g | 0.092g |
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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%
120%
Minerals Daily Need Coverage Score
52%
25%
Comparison summary
Which food contains less Sodium?
Sweet potato contains less Sodium (difference - 34mg)
Which food is lower in Sugar?
Spinach is lower in Sugar (difference - 6.05g)
Which food is lower in Saturated Fat?
Spinach is lower in Saturated Fat (difference - 0.009g)
Which food is lower in glycemic index?
Spinach is lower in glycemic index (difference - 38)
Which food is richer in minerals?
Spinach is relatively richer in minerals
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)
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.