Potatoes Russet (Baked)vsSpinach (Raw)
Potatoes Russet (Baked) has 95 calories and 2.6g protein per 100g. Spinach (Raw) has 23 calories and 2.9g protein per 100g Spinach (Raw) has more protein, Spinach (Raw) is lower in calories.
🎯When to Eat What
Goal-based picks for Potatoes Russet (Baked) vs Spinach (Raw)
Go with Spinach (Raw) at just 23 kcal per 100g — 76% fewer calories.
Spinach (Raw) has both iron (2.7mg) and vitamin C (28.1mg) — vitamin C can boost iron absorption by up to 6x.
Potatoes Russet (Baked) with 21.4g of carbs per 100g provides fast-acting energy — great before a workout.
Spinach (Raw) provides 99mg of calcium per 100g — a much better source for bone health.
Spinach (Raw) delivers 28.1mg of vitamin C per 100g — great for immune function and skin health.
Spinach (Raw) has only 3.6g carbs per 100g — the clear choice for low-carb diets.
🔥Calorie Breakdown
💪Macronutrient Comparison
🕸️Nutrient Profile
Values as % of Daily Value (capped at 150%)
📊Full Nutrition Comparison
| Nutrient | Potatoes Russet Flesh And Skin Baked | Spinach | Diff |
|---|---|---|---|
| 💪Macronutrients | |||
| Calories | 95kcal5% | 23kcal1% | +72kcal |
| Protein | 2.6g5% | 2.9g6% | <0.1g |
| Total Fat | 0.13g0% | 0.39g1% | <0.1g |
| Saturated Fat | <0.1g0% | <0.1g0% | <0.1g |
| Trans Fat | 0g | 0g | — |
| Cholesterol | 0mg0% | 0mg0% | — |
| Carbohydrates | 21g8% | 3.6g1% | +18g |
| Dietary Fiber | 2.3g8% | 2.2g8% | +<0.1g |
| Sugars | 1.1g | 0.42g | +0.66g |
| ✨Vitamins | |||
| Vitamin A | 1.0mcg0% | 469mcg52% | <0.1mcg |
| Vitamin C | 8.3mg9% | 28mg31% | <0.1mg |
| Vitamin D | 0mcg0% | 0mcg0% | — |
| Vitamin E | <0.1mg0% | 2.0mg14% | <0.1mg |
| Vitamin K | 2.0mcg2% | 483mcg403% | <0.1mcg |
| Vitamin B6 | 0.35mg21% | 0.20mg11% | +0.16mg |
| Vitamin B12 | 0mcg0% | 0mcg0% | — |
| Folate | 26mcg7% | 194mcg49% | <0.1mcg |
| Thiamin (B1) | <0.1mg6% | <0.1mg7% | <0.1mg |
| Riboflavin (B2) | <0.1mg4% | 0.19mg15% | <0.1mg |
| Niacin (B3) | 1.4mg8% | 0.72mg5% | +0.63mg |
| 🔶Minerals | |||
| Sodium | 14mg1% | 79mg3% | <0.1mg |
| Calcium | 18mg1% | 99mg8% | <0.1mg |
| Iron | 1.1mg6% | 2.7mg15% | <0.1mg |
| Potassium | 550mg12% | 558mg12% | <0.1mg |
| Phosphorus | 71mg6% | 49mg4% | +22mg |
| Magnesium | 30mg7% | 79mg19% | <0.1mg |
| Zinc | 0.35mg3% | 0.53mg5% | <0.1mg |
| Copper | 0.11mg12% | 0.13mg14% | <0.1mg |
| Manganese | 0.23mg10% | 0.90mg39% | <0.1mg |
| Selenium | 0.50mcg1% | 1.0mcg2% | <0.1mcg |
🔬Nutritional Analysis
Calories: Spinach (Raw) is significantly lower in calories at just 23 kcal per 100g compared to 95 kcal for Potatoes Russet (Baked) — that's 313% fewer calories, making Spinach (Raw) the better choice for calorie-conscious diets.
Protein: Both are similar in protein content, with Potatoes Russet (Baked) providing 2.63g and Spinach (Raw) providing 2.86g per 100g.
Fat: Potatoes Russet (Baked) is the leaner option with 0.13g of total fat per 100g compared to 0.39g.
Key Vitamins: The most notable vitamin differences are in Vitamin A (Spinach (Raw): 469mcg vs 1mcg), Vitamin K (Spinach (Raw): 483mcg vs 2mcg), Vitamin E (Spinach (Raw): 2.03mg vs 0.07mg). Keep in mind these are per 100g — the higher-calorie food packs more of everything into a denser package, so per calorie the picture may differ.
Key Minerals: Notable mineral differences include Calcium (Spinach (Raw): 99mg vs 18mg), Sodium (Spinach (Raw): 79mg vs 14mg), Manganese (Spinach (Raw): 0.897mg vs 0.228mg). These values are per 100g — per calorie, the lower-calorie option may provide comparable or better nutrition.
Diet Suitability: Spinach (Raw) fits a low-carb or keto diet. Both fit a low-fat diet. Both fit a low-sodium diet.
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❓Frequently Asked Questions
- Which has more protein, Potatoes Russet (Baked) or Spinach (Raw)?
- Spinach (Raw) has more protein with 2.86g per 100g compared to 2.63g for Potatoes Russet (Baked).
- Which is lower in calories, Potatoes Russet (Baked) or Spinach (Raw)?
- Spinach (Raw) is lower in calories with 23 kcal per 100g versus 95 kcal.
- Is Potatoes Russet (Baked) or Spinach (Raw) healthier?
- It depends on your goals. Potatoes Russet (Baked) has 95 calories and 2.63g protein per 100g, while Spinach (Raw) has 23 calories and 2.86g protein. Compare their full nutrition profiles to decide which fits your diet.
- Which has less fat, Potatoes Russet (Baked) or Spinach (Raw)?
- Potatoes Russet (Baked) is leaner with 0.13g of fat per 100g compared to 0.39g.
- Which has more fiber, Potatoes Russet (Baked) or Spinach (Raw)?
- Potatoes Russet (Baked) has more fiber with 2.3g per 100g compared to 2.2g.