Sweet potato vs. Spinach, canned, regular pack, drained solids — In-Depth Nutrition Comparison
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How are sweet potatoes and spinach, canned, regular pack, drained solids different?
- Sweet potatoes are higher in vitamin A, vitamin B5, and vitamin B6; however, spinach, canned, regular pack, drained solids is richer in vitamin K, folate, iron, magnesium, calcium, and vitamin E.
- Daily need coverage for vitamin K for spinach, canned, regular pack, drained solids is 383% higher.
- Sweet potatoes contain 19 times more Vitamin B5 than spinach, canned, regular pack, drained solids. While sweet potatoes contain 0.884mg of Vitamin B5, spinach, canned, regular pack, drained solids contains only 0.047mg.
- Sweet potatoes have less sodium.
Sweet potato, cooked, baked in skin, flesh, without salt and Spinach, canned, regular pack, drained solids are the varieties 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 more PotassiumPotassium | +37.3% |
| Contains more PhosphorusPhosphorus | +22.7% |
| Contains less SodiumSodium | -88.8% |
| Contains more MagnesiumMagnesium | +181.5% |
| Contains more CalciumCalcium | +234.2% |
| Contains more IronIron | +233.3% |
| Contains more CopperCopper | +11.8% |
| Contains more ZincZinc | +43.8% |
| Contains more ManganeseManganese | +20.1% |
| Contains more SeleniumSelenium | +600% |
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 | +37.1% |
| Contains more Vitamin AVitamin A | +96.1% |
| Contains more Vitamin B1Vitamin B1 | +568.8% |
| Contains more Vitamin B3Vitamin B3 | +283.2% |
| Contains more Vitamin B5Vitamin B5 | +1780.9% |
| Contains more Vitamin B6Vitamin B6 | +186% |
| Contains more Vitamin EVitamin E | +173.2% |
| Contains more Vitamin B2Vitamin B2 | +30.2% |
| Contains more Vitamin KVitamin K | +19969.6% |
| Contains more FolateFolate | +1533.3% |
| Contains more CholineCholine | +40.5% |
~equal in
Vitamin D
~0µg
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
2.01 g
Fats:
0.15 g
Carbs:
20.71 g
Water:
75.78 g
Other:
1.35 g
Protein:
2.81 g
Fats:
0.5 g
Carbs:
3.4 g
Water:
91.78 g
Other:
1.51 g
| Contains more CarbsCarbs | +509.1% |
| Contains more ProteinProtein | +39.8% |
| Contains more FatsFats | +233.3% |
| Contains more WaterWater | +21.1% |
| Contains more OtherOther | +11.9% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated Fat:
Sat. Fat
0.052 g
Monounsaturated Fat:
Mono. Fat
0.002 g
Polyunsaturated fat:
Poly. Fat
0.092 g
Saturated Fat:
Sat. Fat
0.081 g
Monounsaturated Fat:
Mono. Fat
0.013 g
Polyunsaturated fat:
Poly. Fat
0.211 g
| Contains less Sat. FatSaturated Fat | -35.8% |
| Contains more Mono. FatMonounsaturated Fat | +550% |
| Contains more Poly. FatPolyunsaturated fat | +129.3% |
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 Saturated Fat |
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| Lower in Sugar |
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| Lower in Glycemic Index |
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| Lower in price |
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| Rich in minerals |
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| Lower in Cholesterol | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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Opinion |
| Calories | 90kcal | 23kcal |
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| Protein | 2.01g | 2.81g |
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| Fats | 0.15g | 0.5g |
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| Vitamin C | 19.6mg | 14.3mg |
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| Net carbs | 17.41g | 1g |
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| Carbs | 20.71g | 3.4g |
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| Magnesium | 27mg | 76mg |
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| Calcium | 38mg | 127mg |
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| Potassium | 475mg | 346mg |
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| Iron | 0.69mg | 2.3mg |
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| Sugar | 6.48g | 0.4g |
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| Fiber | 3.3g | 2.4g |
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| Copper | 0.161mg | 0.18mg |
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| Zinc | 0.32mg | 0.46mg |
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| Starch | 7.05g |
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| Phosphorus | 54mg | 44mg |
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| Sodium | 36mg | 322mg |
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| Vitamin A | 19218IU | 9801IU |
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| Vitamin A | 961µg | 490µg |
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| Vitamin E | 0.71mg | 1.94mg |
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| Manganese | 0.497mg | 0.597mg |
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| Selenium | 0.2µg | 1.4µg |
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| Vitamin B1 | 0.107mg | 0.016mg |
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| Vitamin B2 | 0.106mg | 0.138mg |
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| Vitamin B3 | 1.487mg | 0.388mg |
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| Vitamin B5 | 0.884mg | 0.047mg |
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| Vitamin B6 | 0.286mg | 0.1mg |
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| Vitamin K | 2.3µg | 461.6µg |
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| Folate | 6µg | 98µg |
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| Choline | 13.1mg | 18.4mg |
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| Saturated Fat | 0.052g | 0.081g |
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| Monounsaturated Fat | 0.002g | 0.013g |
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| Polyunsaturated fat | 0.092g | 0.211g |
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| Tryptophan | 0.04mg | 0.038mg |
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| Threonine | 0.107mg | 0.12mg |
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| Isoleucine | 0.07mg | 0.144mg |
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| Leucine | 0.118mg | 0.219mg |
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| Lysine | 0.084mg | 0.172mg |
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| Methionine | 0.037mg | 0.052mg |
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| Phenylalanine | 0.114mg | 0.127mg |
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| Valine | 0.11mg | 0.158mg |
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| Histidine | 0.039mg | 0.062mg |
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| Fructose | 0.5g |
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Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs 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
111%
152%
Minerals Daily Need Coverage Score
25%
43%
Comparison summary
Which food contains less Sodium?
Sweet potato contains less Sodium (difference - 286mg)
Which food is lower in Saturated Fat?
Sweet potato is lower in Saturated Fat (difference - 0.029g)
Which food is lower in Sugar?
Spinach, canned, regular pack, drained solids is lower in Sugar (difference - 6.08g)
Which food is lower in glycemic index?
Spinach, canned, regular pack, drained solids is lower in glycemic index (difference - 70)
Which food is cheaper?
Spinach, canned, regular pack, drained solids is cheaper (difference - $0.2)
Which food is richer in minerals?
Spinach, canned, regular pack, drained solids is relatively richer in minerals
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.