Sweet potato leaves vs. Spinach — In-Depth Nutrition Comparison
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Summary of differences between sweet potato leaves and spinach
- Sweet potato leaves have more fiber, vitamin B2, and vitamin B1; however, spinach is higher in vitamin K, vitamin A, iron, and calcium.
- Spinach covers your daily need for vitamin K, 160% more than sweet potato leaves.
- Sweet potato leaves have 2 times more vitamin B3 than spinach. While sweet potato leaves have 1.13mg of vitamin B3, spinach has only 0.49mg.
These are the specific foods used in this comparison Sweet potato leaves, raw and Spinach, cooked, boiled, drained, without salt.
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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 PhosphorusPhosphorus | +44.6% |
| Contains less SodiumSodium | -91.4% |
| Contains more MagnesiumMagnesium | +24.3% |
| Contains more CalciumCalcium | +74.4% |
| Contains more IronIron | +268% |
| Contains more SeleniumSelenium | +66.7% |
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.
| Contains more Vitamin CVitamin C | +12.2% |
| Contains more Vitamin B1Vitamin B1 | +64.2% |
| Contains more Vitamin B2Vitamin B2 | +46.2% |
| Contains more Vitamin B3Vitamin B3 | +130.6% |
| Contains more Vitamin B5Vitamin B5 | +55.2% |
| Contains more Vitamin AVitamin A | +177.2% |
| Contains more Vitamin B6Vitamin B6 | +27.4% |
| Contains more Vitamin KVitamin K | +63.3% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin K | 302.2µg | 493.6µg | 160% |
| Manganese | 0.935mg | 41% | |
| Folate | 146µg | 37% | |
| Vitamin A | 189µg | 524µg | 37% |
| Iron | 0.97mg | 3.57mg | 33% |
| Copper | 0.174mg | 19% | |
| Vitamin E | 2.08mg | 14% | |
| Fiber | 5.3g | 2.4g | 12% |
| Vitamin B2 | 0.345mg | 0.236mg | 8% |
| Zinc | 0.76mg | 7% | |
| Calcium | 78mg | 136mg | 6% |
| Vitamin B1 | 0.156mg | 0.095mg | 5% |
| Phosphorus | 81mg | 56mg | 4% |
| Vitamin B6 | 0.19mg | 0.242mg | 4% |
| Magnesium | 70mg | 87mg | 4% |
| Choline | 19.7mg | 4% | |
| Vitamin B3 | 1.13mg | 0.49mg | 4% |
| Sodium | 6mg | 70mg | 3% |
| Carbs | 8.82g | 3.75g | 2% |
| Vitamin B5 | 0.225mg | 0.145mg | 2% |
| Polyunsaturated fat | 0.228g | 0.109g | 1% |
| Calories | 42kcal | 23kcal | 1% |
| Protein | 2.49g | 2.97g | 1% |
| Selenium | 0.9µg | 1.5µg | 1% |
| Potassium | 508mg | 466mg | 1% |
| Vitamin C | 11mg | 9.8mg | 1% |
| Fats | 0.51g | 0.26g | 0% |
| Net carbs | 3.52g | 1.35g | N/A |
| Sugar | 0.43g | N/A | |
| Saturated fat | 0.111g | 0.043g | 0% |
| Monounsaturated fat | 0.02g | 0.006g | 0% |
| Tryptophan | 0.035mg | 0.04mg | 0% |
| Threonine | 0.127mg | 0% | |
| Isoleucine | 0.152mg | 0% | |
| Leucine | 0.231mg | 0% | |
| Lysine | 0.228mg | 0.182mg | 0% |
| Methionine | 0.086mg | 0.055mg | 0% |
| Phenylalanine | 0.134mg | 0% | |
| Valine | 0.168mg | 0% | |
| Histidine | 0.066mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
2.49 g
Fats:
0.51 g
Carbs:
8.82 g
Water:
86.81 g
Other:
1.37 g
Protein:
2.97 g
Fats:
0.26 g
Carbs:
3.75 g
Water:
91.21 g
Other:
1.81 g
| Contains more FatsFats | +96.2% |
| Contains more CarbsCarbs | +135.2% |
| Contains more ProteinProtein | +19.3% |
| Contains more OtherOther | +32.1% |
~equal in
Water
~91.21g
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.111 g
Monounsaturated fat:
Mono. Fat
0.02 g
Polyunsaturated fat:
Poly. Fat
0.228 g
Saturated fat:
Sat. Fat
0.043 g
Monounsaturated fat:
Mono. Fat
0.006 g
Polyunsaturated fat:
Poly. Fat
0.109 g
| Contains more Mono. FatMonounsaturated fat | +233.3% |
| Contains more Poly. FatPolyunsaturated fat | +109.2% |
| Contains less Sat. FatSaturated fat | -61.3% |
