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