Spinach (Raw)vsSweet Potato (Raw)
Spinach (Raw) has 23 calories and 2.9g protein per 100g. Sweet Potato (Raw) has 86 calories and 1.6g protein per 100g Spinach (Raw) has more protein, Spinach (Raw) is lower in calories.
🎯When to Eat What
Goal-based picks for Spinach (Raw) vs Sweet Potato (Raw)
Go with Spinach (Raw) at just 23 kcal per 100g — 73% fewer calories.
Spinach (Raw) has both iron (2.7mg) and vitamin C (28.1mg) — vitamin C can boost iron absorption by up to 6x.
Sweet Potato (Raw) with 20.1g of carbs per 100g provides fast-acting energy — great before a workout.
Spinach (Raw) provides 558mg of potassium per 100g — important for muscle function and hydration.
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.
🔥Calorie Breakdown
💪Macronutrient Comparison
🕸️Nutrient Profile
Values as % of Daily Value (capped at 150%)
📊Full Nutrition Comparison
| Nutrient | Spinach | Sweet Potato Raw Unprepared Includes | Diff |
|---|---|---|---|
| 💪Macronutrients | |||
| Calories | 23kcal1% | 86kcal4% | <0.1kcal |
| Protein | 2.9g6% | 1.6g3% | +1.3g |
| Total Fat | 0.39g1% | <0.1g0% | +0.34g |
| Saturated Fat | <0.1g0% | <0.1g0% | +<0.1g |
| Trans Fat | 0g | 0g | — |
| Cholesterol | 0mg0% | 0mg0% | — |
| Carbohydrates | 3.6g1% | 20g7% | <0.1g |
| Dietary Fiber | 2.2g8% | 3.0g11% | <0.1g |
| Sugars | 0.42g | 4.2g | <0.1g |
| ✨Vitamins | |||
| Vitamin A | 469mcg52% | 709mcg79% | <0.1mcg |
| Vitamin C | 28mg31% | 2.4mg3% | +26mg |
| Vitamin D | 0mcg0% | 0mcg0% | — |
| Vitamin E | 2.0mg14% | 0.26mg2% | +1.8mg |
| Vitamin K | 483mcg403% | 1.8mcg2% | +481mcg |
| Vitamin B6 | 0.20mg11% | 0.21mg12% | <0.1mg |
| Vitamin B12 | 0mcg0% | 0mcg0% | — |
| Folate | 194mcg49% | 11mcg3% | +183mcg |
| Thiamin (B1) | <0.1mg7% | <0.1mg7% | — |
| Riboflavin (B2) | 0.19mg15% | <0.1mg5% | +0.13mg |
| Niacin (B3) | 0.72mg5% | 0.56mg3% | +0.17mg |
| 🔶Minerals | |||
| Sodium | 79mg3% | 55mg2% | +24mg |
| Calcium | 99mg8% | 30mg2% | +69mg |
| Iron | 2.7mg15% | 0.61mg3% | +2.1mg |
| Potassium | 558mg12% | 337mg7% | +221mg |
| Phosphorus | 49mg4% | 47mg4% | +2.0mg |
| Magnesium | 79mg19% | 25mg6% | +54mg |
| Zinc | 0.53mg5% | 0.30mg3% | +0.23mg |
| Copper | 0.13mg14% | 0.15mg17% | <0.1mg |
| Manganese | 0.90mg39% | 0.26mg11% | +0.64mg |
| Selenium | 1.0mcg2% | 0.60mcg1% | +0.40mcg |
🔬Nutritional Analysis
Calories: Spinach (Raw) is significantly lower in calories at just 23 kcal per 100g compared to 86 kcal for Sweet Potato (Raw) — that's 274% fewer calories, making Spinach (Raw) the better choice for calorie-conscious diets.
Protein: Spinach (Raw) provides more protein with 2.86g versus 1.57g per 100g. In terms of protein-to-calorie efficiency, Spinach (Raw) offers better value for building and maintaining muscle.
Fat: Sweet Potato (Raw) is the leaner option with 0.05g of total fat per 100g compared to 0.39g.
Key Vitamins: The most notable vitamin differences are in Vitamin K (Spinach (Raw): 483mcg vs 1.8mcg), Folate (Spinach (Raw): 194mcg vs 11mcg), Vitamin C (Spinach (Raw): 28.1mg vs 2.4mg). 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 Iron (Spinach (Raw): 2.71mg vs 0.61mg), Manganese (Spinach (Raw): 0.897mg vs 0.258mg), Calcium (Spinach (Raw): 99mg vs 30mg). 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, Spinach (Raw) or Sweet Potato (Raw)?
- Spinach (Raw) has more protein with 2.86g per 100g compared to 1.57g for Sweet Potato (Raw).
- Which is lower in calories, Spinach (Raw) or Sweet Potato (Raw)?
- Spinach (Raw) is lower in calories with 23 kcal per 100g versus 86 kcal.
- Is Spinach (Raw) or Sweet Potato (Raw) healthier?
- It depends on your goals. Spinach (Raw) has 23 calories and 2.86g protein per 100g, while Sweet Potato (Raw) has 86 calories and 1.57g protein. Compare their full nutrition profiles to decide which fits your diet.
- Which has less fat, Spinach (Raw) or Sweet Potato (Raw)?
- Sweet Potato (Raw) is leaner with 0.05g of fat per 100g compared to 0.39g.
- Which has more fiber, Spinach (Raw) or Sweet Potato (Raw)?
- Sweet Potato (Raw) has more fiber with 3g per 100g compared to 2.2g.