Side-by-Side Comparison

Potato (Flesh & Skin, Baked) vs Spinach (Raw)

Factual nutritional comparison based on verified food composition records.

Compare other foods

Food A

Food B

Clean baked potato cut open displaying fluffy steaming interior and skin

vegetables

Potato (Flesh & Skin, Baked)

93Calories

2.5Protein

2.2Fiber

12.8Vit C

View Details

Crisp fresh dark green spinach leaves arranged on clean studio surface

vegetables

Spinach (Raw)

23Calories

2.9Protein

2.2Fiber

28.1Vit C

View Details

Highlights

Nutritional Takeaways

Based on standard 100g edible portion comparison

Lower Calories

-75%

Spinach (Raw)

Spinach (Raw) has fewer calories (energy) (23 kcal vs 93 kcal, 70 kcal less).

Higher Protein

+14%

Spinach (Raw)

Spinach (Raw) provides 2.9 g vs 2.5 g in Potato (Flesh & Skin, Baked) (+0.36 g, +14%).

Higher Dietary Fiber

+0%

Similar Concentration

Both provide similar dietary fiber (2.2 g vs 2.2 g).

Higher Vitamin C

+120%

Spinach (Raw)

Spinach (Raw) provides 28.1 mg vs 12.8 mg in Potato (Flesh & Skin, Baked) (+15.3 mg, +120%).

Comparing per 100 g standard edible portion.

Nutrient

Potato (Flesh & Skin, Baked)100 g edible portion

Spinach (Raw)100 g edible portion

Macronutrients6 nutrients

Calories (Energy)Potato (Flesh & Skin, Baked) higher

Potato (Flesh & Skin, Baked)

93 kcal5% DV

Spinach (Raw)

23 kcal1% DV

Potato (Flesh & Skin, Baked) provides 93 kcal vs 23 kcal in Spinach (Raw) (+70 kcal, +304%).

ProteinSpinach (Raw) higher

Potato (Flesh & Skin, Baked)

2.5 g5% DV

Spinach (Raw)

2.9 g6% DV

Spinach (Raw) provides 2.9 g vs 2.5 g in Potato (Flesh & Skin, Baked) (+0.36 g, +14%).

CarbohydratesPotato (Flesh & Skin, Baked) higher

Potato (Flesh & Skin, Baked)

21.2 g8% DV

Spinach (Raw)

3.6 g1% DV

Potato (Flesh & Skin, Baked) provides 21.2 g vs 3.6 g in Spinach (Raw) (+17.5 g, +483%).

Dietary FiberSimilar

Potato (Flesh & Skin, Baked)

2.2 g8% DV

Spinach (Raw)

2.2 g8% DV

Both Potato (Flesh & Skin, Baked) and Spinach (Raw) provide similar amounts of dietary fiber (2.2 g).

Total FatSpinach (Raw) higher

Potato (Flesh & Skin, Baked)

0.13 g

Spinach (Raw)

0.39 g1% DV

Spinach (Raw) provides 0.39 g vs 0.13 g in Potato (Flesh & Skin, Baked) (+0.26 g, +200%).

Total SugarsPotato (Flesh & Skin, Baked) higher

Potato (Flesh & Skin, Baked)

1.2 g2% DV

Spinach (Raw)

0.42 g1% DV

Potato (Flesh & Skin, Baked) provides 1.2 g vs 0.42 g in Spinach (Raw) (+0.73 g, +174%).

Vitamins12 nutrients

Vitamin CSpinach (Raw) higher

Potato (Flesh & Skin, Baked)

12.8 mg14% DV

Spinach (Raw)

28.1 mg31% DV

Spinach (Raw) provides 28.1 mg vs 12.8 mg in Potato (Flesh & Skin, Baked) (+15.3 mg, +120%).

Vitamin A (RAE)Spinach (Raw) higher

Potato (Flesh & Skin, Baked)

0 µg

Spinach (Raw)

469 µg52% DV

Spinach (Raw) has higher vitamin a (rae) (469 µg vs 0 µg).

Vitamin DSimilar

Potato (Flesh & Skin, Baked)

0 µg

Spinach (Raw)

0 µg

Both Potato (Flesh & Skin, Baked) and Spinach (Raw) provide similar amounts of vitamin d (0 µg).

Vitamin ESpinach (Raw) higher

Potato (Flesh & Skin, Baked)

0.05 mg

Spinach (Raw)

2.0 mg14% DV

Spinach (Raw) provides 2.0 mg vs 0.05 mg in Potato (Flesh & Skin, Baked) (+2.0 mg, +3960%).

Vitamin KSpinach (Raw) higher

Potato (Flesh & Skin, Baked)

2.0 µg2% DV

Spinach (Raw)

483 µg402% DV

Spinach (Raw) provides 483 µg vs 2.0 µg in Potato (Flesh & Skin, Baked) (+481 µg, +24045%).

Folate (DFE)Spinach (Raw) higher

Potato (Flesh & Skin, Baked)

28 µg7% DV

Spinach (Raw)

194 µg49% DV

Spinach (Raw) provides 194 µg vs 28 µg in Potato (Flesh & Skin, Baked) (+166 µg, +593%).

Thiamin (Vitamin B1)Similar

Potato (Flesh & Skin, Baked)

0.11 mg9% DV

Spinach (Raw)

0.08 mg7% DV

Both Potato (Flesh & Skin, Baked) and Spinach (Raw) provide similar amounts of thiamin (vitamin b1) (0.11 mg).

Riboflavin (Vitamin B2)Spinach (Raw) higher

Potato (Flesh & Skin, Baked)

0.05 mg4% DV

Spinach (Raw)

0.19 mg15% DV

Spinach (Raw) provides slightly more riboflavin (vitamin b2) (0.19 mg vs 0.05 mg).

Niacin (Vitamin B3)Potato (Flesh & Skin, Baked) higher

Potato (Flesh & Skin, Baked)

1.4 mg9% DV

Spinach (Raw)

0.72 mg5% DV

Potato (Flesh & Skin, Baked) provides 1.4 mg vs 0.72 mg in Spinach (Raw) (+0.69 mg, +95%).

Pantothenic Acid (B5)Potato (Flesh & Skin, Baked) higher

Potato (Flesh & Skin, Baked)

0.58 mg12% DV

Spinach (Raw)

0.07 mg1% DV

Potato (Flesh & Skin, Baked) provides 0.58 mg vs 0.07 mg in Spinach (Raw) (+0.52 mg, +798%).

Vitamin B6Potato (Flesh & Skin, Baked) higher

Potato (Flesh & Skin, Baked)

0.30 mg18% DV

Spinach (Raw)

0.20 mg11% DV

Potato (Flesh & Skin, Baked) provides 0.30 mg vs 0.20 mg in Spinach (Raw) (+0.10 mg, +53%).

Vitamin B12Similar

Potato (Flesh & Skin, Baked)

0 µg

Spinach (Raw)

0 µg

Both Potato (Flesh & Skin, Baked) and Spinach (Raw) provide similar amounts of vitamin b12 (0 µg).

Minerals7 nutrients

SodiumSpinach (Raw) higher

Potato (Flesh & Skin, Baked)

10.0 mg

Spinach (Raw)

79.0 mg3% DV

Spinach (Raw) provides 79.0 mg vs 10.0 mg in Potato (Flesh & Skin, Baked) (+69.0 mg, +690%).

PotassiumSpinach (Raw) higher

Potato (Flesh & Skin, Baked)

535 mg11% DV

Spinach (Raw)

558 mg12% DV

Spinach (Raw) provides 558 mg vs 535 mg in Potato (Flesh & Skin, Baked) (+23.0 mg, +4%).

CalciumSpinach (Raw) higher

Potato (Flesh & Skin, Baked)

15.0 mg1% DV

Spinach (Raw)

99.0 mg8% DV

Spinach (Raw) provides 99.0 mg vs 15.0 mg in Potato (Flesh & Skin, Baked) (+84.0 mg, +560%).

IronSpinach (Raw) higher

Potato (Flesh & Skin, Baked)

1.1 mg6% DV

Spinach (Raw)

2.7 mg15% DV

Spinach (Raw) provides 2.7 mg vs 1.1 mg in Potato (Flesh & Skin, Baked) (+1.6 mg, +151%).

MagnesiumSpinach (Raw) higher

Potato (Flesh & Skin, Baked)

28.0 mg7% DV

Spinach (Raw)

79.0 mg19% DV

Spinach (Raw) provides 79.0 mg vs 28.0 mg in Potato (Flesh & Skin, Baked) (+51.0 mg, +182%).

PhosphorusPotato (Flesh & Skin, Baked) higher

Potato (Flesh & Skin, Baked)

70.0 mg6% DV

Spinach (Raw)

49.0 mg4% DV

Potato (Flesh & Skin, Baked) provides 70.0 mg vs 49.0 mg in Spinach (Raw) (+21.0 mg, +43%).

ZincSpinach (Raw) higher

Potato (Flesh & Skin, Baked)

0.36 mg3% DV

Spinach (Raw)

0.53 mg5% DV

Spinach (Raw) provides 0.53 mg vs 0.36 mg in Potato (Flesh & Skin, Baked) (+0.17 mg, +47%).

Lipids1 nutrients

Saturated FatSimilar

Potato (Flesh & Skin, Baked)

0.03 g

Spinach (Raw)

0.06 g

Both Potato (Flesh & Skin, Baked) and Spinach (Raw) provide similar amounts of saturated fat (0.03 g).

Nutrient

Potato (Flesh & Skin, Baked)173 g (1 medium baked potato (173 g))

Spinach (Raw)30 g (1 cup raw leaves (30 g))

Macronutrients6 nutrients

Calories (Energy)Potato (Flesh & Skin, Baked) higher

Potato (Flesh & Skin, Baked)

161 kcal8% DV

Spinach (Raw)

7 kcal

Potato (Flesh & Skin, Baked) provides 161 kcal vs 7 kcal in Spinach (Raw) (+154 kcal, +2232%).

ProteinPotato (Flesh & Skin, Baked) higher

Potato (Flesh & Skin, Baked)

4.3 g9% DV

Spinach (Raw)

0.86 g2% DV

Potato (Flesh & Skin, Baked) provides 4.3 g vs 0.86 g in Spinach (Raw) (+3.5 g, +404%).

CarbohydratesPotato (Flesh & Skin, Baked) higher

Potato (Flesh & Skin, Baked)

36.6 g13% DV

Spinach (Raw)

1.1 g

Potato (Flesh & Skin, Baked) provides 36.6 g vs 1.1 g in Spinach (Raw) (+35.5 g, +3260%).

Dietary FiberPotato (Flesh & Skin, Baked) higher

Potato (Flesh & Skin, Baked)

3.8 g14% DV

Spinach (Raw)

0.66 g2% DV

Potato (Flesh & Skin, Baked) provides 3.8 g vs 0.66 g in Spinach (Raw) (+3.1 g, +477%).

Total FatPotato (Flesh & Skin, Baked) higher

Potato (Flesh & Skin, Baked)

0.22 g

Spinach (Raw)

0.12 g

Potato (Flesh & Skin, Baked) provides 0.22 g vs 0.12 g in Spinach (Raw) (+0.11 g, +92%).

Total SugarsPotato (Flesh & Skin, Baked) higher

Potato (Flesh & Skin, Baked)

2.0 g4% DV

Spinach (Raw)

0.13 g

Potato (Flesh & Skin, Baked) provides 2.0 g vs 0.13 g in Spinach (Raw) (+1.9 g, +1479%).

Vitamins12 nutrients

Vitamin CPotato (Flesh & Skin, Baked) higher

Potato (Flesh & Skin, Baked)

22.1 mg25% DV

Spinach (Raw)

8.4 mg9% DV

Potato (Flesh & Skin, Baked) provides 22.1 mg vs 8.4 mg in Spinach (Raw) (+13.7 mg, +163%).

Vitamin A (RAE)Spinach (Raw) higher

Potato (Flesh & Skin, Baked)

0 µg

Spinach (Raw)

141 µg16% DV

Spinach (Raw) has higher vitamin a (rae) (141 µg vs 0 µg).

Vitamin DSimilar

Potato (Flesh & Skin, Baked)

0 µg

Spinach (Raw)

0 µg

Both Potato (Flesh & Skin, Baked) and Spinach (Raw) provide similar amounts of vitamin d (0 µg).

Vitamin ESpinach (Raw) higher

Potato (Flesh & Skin, Baked)

0.09 mg1% DV

Spinach (Raw)

0.61 mg4% DV

Spinach (Raw) provides 0.61 mg vs 0.09 mg in Potato (Flesh & Skin, Baked) (+0.52 mg, +604%).

Vitamin KSpinach (Raw) higher

Potato (Flesh & Skin, Baked)

3.5 µg3% DV

Spinach (Raw)

145 µg121% DV

Spinach (Raw) provides 145 µg vs 3.5 µg in Potato (Flesh & Skin, Baked) (+141 µg, +4087%).

Folate (DFE)Spinach (Raw) higher

Potato (Flesh & Skin, Baked)

48 µg12% DV

Spinach (Raw)

58 µg15% DV

Spinach (Raw) provides 58 µg vs 48 µg in Potato (Flesh & Skin, Baked) (+9.8 µg, +20%).

Thiamin (Vitamin B1)Potato (Flesh & Skin, Baked) higher

Potato (Flesh & Skin, Baked)

0.18 mg15% DV

Spinach (Raw)

0.02 mg2% DV

Potato (Flesh & Skin, Baked) provides slightly more thiamin (vitamin b1) (0.18 mg vs 0.02 mg).

Riboflavin (Vitamin B2)Similar

Potato (Flesh & Skin, Baked)

0.08 mg6% DV

Spinach (Raw)

0.06 mg4% DV

Both Potato (Flesh & Skin, Baked) and Spinach (Raw) provide similar amounts of riboflavin (vitamin b2) (0.08 mg).

Niacin (Vitamin B3)Potato (Flesh & Skin, Baked) higher

Potato (Flesh & Skin, Baked)

2.4 mg15% DV

Spinach (Raw)

0.22 mg1% DV

Potato (Flesh & Skin, Baked) provides 2.4 mg vs 0.22 mg in Spinach (Raw) (+2.2 mg, +1024%).

Pantothenic Acid (B5)Potato (Flesh & Skin, Baked) higher

Potato (Flesh & Skin, Baked)

1.0 mg20% DV

Spinach (Raw)

0.02 mg

Potato (Flesh & Skin, Baked) provides 1.0 mg vs 0.02 mg in Spinach (Raw) (+0.99 mg, +5081%).

Vitamin B6Potato (Flesh & Skin, Baked) higher

Potato (Flesh & Skin, Baked)

0.52 mg30% DV

Spinach (Raw)

0.06 mg3% DV

Potato (Flesh & Skin, Baked) provides 0.52 mg vs 0.06 mg in Spinach (Raw) (+0.46 mg, +781%).

Vitamin B12Similar

Potato (Flesh & Skin, Baked)

0 µg

Spinach (Raw)

0 µg

Both Potato (Flesh & Skin, Baked) and Spinach (Raw) provide similar amounts of vitamin b12 (0 µg).

Minerals7 nutrients

SodiumSpinach (Raw) higher

Potato (Flesh & Skin, Baked)

17.3 mg1% DV

Spinach (Raw)

23.7 mg1% DV

Spinach (Raw) provides 23.7 mg vs 17.3 mg in Potato (Flesh & Skin, Baked) (+6.4 mg, +37%).

PotassiumPotato (Flesh & Skin, Baked) higher

Potato (Flesh & Skin, Baked)

926 mg20% DV

Spinach (Raw)

167 mg4% DV

Potato (Flesh & Skin, Baked) provides 926 mg vs 167 mg in Spinach (Raw) (+758 mg, +453%).

CalciumSpinach (Raw) higher

Potato (Flesh & Skin, Baked)

26.0 mg2% DV

Spinach (Raw)

29.7 mg2% DV

Spinach (Raw) provides 29.7 mg vs 26.0 mg in Potato (Flesh & Skin, Baked) (+3.8 mg, +14%).

IronPotato (Flesh & Skin, Baked) higher

Potato (Flesh & Skin, Baked)

1.9 mg10% DV

Spinach (Raw)

0.81 mg5% DV

Potato (Flesh & Skin, Baked) provides 1.9 mg vs 0.81 mg in Spinach (Raw) (+1.1 mg, +130%).

MagnesiumPotato (Flesh & Skin, Baked) higher

Potato (Flesh & Skin, Baked)

48.4 mg12% DV

Spinach (Raw)

23.7 mg6% DV

Potato (Flesh & Skin, Baked) provides 48.4 mg vs 23.7 mg in Spinach (Raw) (+24.7 mg, +104%).

PhosphorusPotato (Flesh & Skin, Baked) higher

Potato (Flesh & Skin, Baked)

121 mg10% DV

Spinach (Raw)

14.7 mg1% DV

Potato (Flesh & Skin, Baked) provides 121 mg vs 14.7 mg in Spinach (Raw) (+106 mg, +724%).

ZincPotato (Flesh & Skin, Baked) higher

Potato (Flesh & Skin, Baked)

0.62 mg6% DV

Spinach (Raw)

0.16 mg1% DV

Potato (Flesh & Skin, Baked) provides 0.62 mg vs 0.16 mg in Spinach (Raw) (+0.46 mg, +292%).

Lipids1 nutrients

Saturated FatSimilar

Potato (Flesh & Skin, Baked)

0.05 g

Spinach (Raw)

0.02 g

Both Potato (Flesh & Skin, Baked) and Spinach (Raw) provide similar amounts of saturated fat (0.05 g).

Nutrient

Potato (Flesh & Skin, Baked)Amount per 100 kcal (108 g)

Spinach (Raw)Amount per 100 kcal (435 g)

Macronutrients6 nutrients

Calories (Energy)Similar

Potato (Flesh & Skin, Baked)

100 kcal5% DV

Spinach (Raw)

100 kcal5% DV

Both Potato (Flesh & Skin, Baked) and Spinach (Raw) provide similar amounts of calories (energy) (100 kcal).

ProteinSpinach (Raw) higher

Potato (Flesh & Skin, Baked)

2.7 g5% DV

Spinach (Raw)

12.4 g25% DV

Spinach (Raw) provides 12.4 g vs 2.7 g in Potato (Flesh & Skin, Baked) (+9.7 g, +361%).

CarbohydratesPotato (Flesh & Skin, Baked) higher

Potato (Flesh & Skin, Baked)

22.8 g8% DV

Spinach (Raw)

15.8 g6% DV

Potato (Flesh & Skin, Baked) provides 22.8 g vs 15.8 g in Spinach (Raw) (+7.1 g, +45%).

Dietary FiberSpinach (Raw) higher

Potato (Flesh & Skin, Baked)

2.4 g8% DV

Spinach (Raw)

9.6 g34% DV

Spinach (Raw) provides 9.6 g vs 2.4 g in Potato (Flesh & Skin, Baked) (+7.2 g, +303%).

Total FatSpinach (Raw) higher

Potato (Flesh & Skin, Baked)

0.14 g

Spinach (Raw)

1.7 g2% DV

Spinach (Raw) provides 1.7 g vs 0.14 g in Potato (Flesh & Skin, Baked) (+1.6 g, +1108%).

Total SugarsSpinach (Raw) higher

Potato (Flesh & Skin, Baked)

1.2 g2% DV

Spinach (Raw)

1.8 g4% DV

Spinach (Raw) provides 1.8 g vs 1.2 g in Potato (Flesh & Skin, Baked) (+0.58 g, +47%).

Vitamins12 nutrients

Vitamin CSpinach (Raw) higher

Potato (Flesh & Skin, Baked)

13.8 mg15% DV

Spinach (Raw)

122 mg136% DV

Spinach (Raw) provides 122 mg vs 13.8 mg in Potato (Flesh & Skin, Baked) (+108 mg, +784%).

Vitamin A (RAE)Spinach (Raw) higher

Potato (Flesh & Skin, Baked)

0 µg

Spinach (Raw)

2,040 µg227% DV

Spinach (Raw) has higher vitamin a (rae) (2,040 µg vs 0 µg).

Vitamin DSimilar

Potato (Flesh & Skin, Baked)

0 µg

Spinach (Raw)

0 µg

Both Potato (Flesh & Skin, Baked) and Spinach (Raw) provide similar amounts of vitamin d (0 µg).

Vitamin ESpinach (Raw) higher

Potato (Flesh & Skin, Baked)

0.05 mg

Spinach (Raw)

8.8 mg59% DV

Spinach (Raw) provides 8.8 mg vs 0.05 mg in Potato (Flesh & Skin, Baked) (+8.8 mg, +16253%).

Vitamin KSpinach (Raw) higher

Potato (Flesh & Skin, Baked)

2.2 µg2% DV

Spinach (Raw)

2,101 µg1751% DV

Spinach (Raw) provides 2,101 µg vs 2.2 µg in Potato (Flesh & Skin, Baked) (+2,098 µg, +97151%).

Folate (DFE)Spinach (Raw) higher

Potato (Flesh & Skin, Baked)

30 µg8% DV

Spinach (Raw)

844 µg211% DV

Spinach (Raw) provides 844 µg vs 30 µg in Potato (Flesh & Skin, Baked) (+814 µg, +2691%).

Thiamin (Vitamin B1)Spinach (Raw) higher

Potato (Flesh & Skin, Baked)

0.11 mg10% DV

Spinach (Raw)

0.34 mg28% DV

Spinach (Raw) provides 0.34 mg vs 0.11 mg in Potato (Flesh & Skin, Baked) (+0.22 mg, +196%).

Riboflavin (Vitamin B2)Spinach (Raw) higher

Potato (Flesh & Skin, Baked)

0.05 mg4% DV

Spinach (Raw)

0.82 mg63% DV

Spinach (Raw) provides 0.82 mg vs 0.05 mg in Potato (Flesh & Skin, Baked) (+0.77 mg, +1486%).

Niacin (Vitamin B3)Spinach (Raw) higher

Potato (Flesh & Skin, Baked)

1.5 mg10% DV

Spinach (Raw)

3.1 mg20% DV

Spinach (Raw) provides 3.1 mg vs 1.5 mg in Potato (Flesh & Skin, Baked) (+1.6 mg, +107%).

Pantothenic Acid (B5)Potato (Flesh & Skin, Baked) higher

Potato (Flesh & Skin, Baked)

0.63 mg13% DV

Spinach (Raw)

0.28 mg6% DV

Potato (Flesh & Skin, Baked) provides 0.63 mg vs 0.28 mg in Spinach (Raw) (+0.35 mg, +123%).

Vitamin B6Spinach (Raw) higher

Potato (Flesh & Skin, Baked)

0.32 mg19% DV

Spinach (Raw)

0.85 mg50% DV

Spinach (Raw) provides 0.85 mg vs 0.32 mg in Potato (Flesh & Skin, Baked) (+0.53 mg, +164%).

Vitamin B12Similar

Potato (Flesh & Skin, Baked)

0 µg

Spinach (Raw)

0 µg

Both Potato (Flesh & Skin, Baked) and Spinach (Raw) provide similar amounts of vitamin b12 (0 µg).

Minerals7 nutrients

SodiumSpinach (Raw) higher

Potato (Flesh & Skin, Baked)

10.8 mg

Spinach (Raw)

344 mg15% DV

Spinach (Raw) provides 344 mg vs 10.8 mg in Potato (Flesh & Skin, Baked) (+333 mg, +3082%).

PotassiumSpinach (Raw) higher

Potato (Flesh & Skin, Baked)

578 mg12% DV

Spinach (Raw)

2,427 mg52% DV

Spinach (Raw) provides 2,427 mg vs 578 mg in Potato (Flesh & Skin, Baked) (+1,849 mg, +320%).

CalciumSpinach (Raw) higher

Potato (Flesh & Skin, Baked)

16.2 mg1% DV

Spinach (Raw)

431 mg33% DV

Spinach (Raw) provides 431 mg vs 16.2 mg in Potato (Flesh & Skin, Baked) (+414 mg, +2558%).

IronSpinach (Raw) higher

Potato (Flesh & Skin, Baked)

1.2 mg6% DV

Spinach (Raw)

11.8 mg65% DV

Spinach (Raw) provides 11.8 mg vs 1.2 mg in Potato (Flesh & Skin, Baked) (+10.6 mg, +911%).

MagnesiumSpinach (Raw) higher

Potato (Flesh & Skin, Baked)

30.2 mg7% DV

Spinach (Raw)

344 mg82% DV

Spinach (Raw) provides 344 mg vs 30.2 mg in Potato (Flesh & Skin, Baked) (+313 mg, +1036%).

PhosphorusSpinach (Raw) higher

Potato (Flesh & Skin, Baked)

75.6 mg6% DV

Spinach (Raw)

213 mg17% DV

Spinach (Raw) provides 213 mg vs 75.6 mg in Potato (Flesh & Skin, Baked) (+138 mg, +182%).

ZincSpinach (Raw) higher

Potato (Flesh & Skin, Baked)

0.39 mg4% DV

Spinach (Raw)

2.3 mg21% DV

Spinach (Raw) provides 2.3 mg vs 0.39 mg in Potato (Flesh & Skin, Baked) (+1.9 mg, +493%).

Lipids1 nutrients

Saturated FatSpinach (Raw) higher

Potato (Flesh & Skin, Baked)

0.03 g

Spinach (Raw)

0.27 g1% DV

Spinach (Raw) provides 0.27 g vs 0.03 g in Potato (Flesh & Skin, Baked) (+0.24 g, +746%).

Nutrient

Potato (Flesh & Skin, Baked)Normalized to 300 kcal (323 g)

Spinach (Raw)Normalized to 300 kcal (1304 g)

Macronutrients6 nutrients

Calories (Energy)Similar

Potato (Flesh & Skin, Baked)

300 kcal15% DV

Spinach (Raw)

300 kcal15% DV

Both Potato (Flesh & Skin, Baked) and Spinach (Raw) provide similar amounts of calories (energy) (300 kcal).

ProteinSpinach (Raw) higher

Potato (Flesh & Skin, Baked)

8.1 g16% DV

Spinach (Raw)

37.3 g75% DV

Spinach (Raw) provides 37.3 g vs 8.1 g in Potato (Flesh & Skin, Baked) (+29.2 g, +362%).

CarbohydratesPotato (Flesh & Skin, Baked) higher

Potato (Flesh & Skin, Baked)

68.3 g25% DV

Spinach (Raw)

47.3 g17% DV

Potato (Flesh & Skin, Baked) provides 68.3 g vs 47.3 g in Spinach (Raw) (+21.0 g, +44%).

Dietary FiberSpinach (Raw) higher

Potato (Flesh & Skin, Baked)

7.1 g25% DV

Spinach (Raw)

28.7 g102% DV

Spinach (Raw) provides 28.7 g vs 7.1 g in Potato (Flesh & Skin, Baked) (+21.6 g, +304%).

Total FatSpinach (Raw) higher

Potato (Flesh & Skin, Baked)

0.42 g1% DV

Spinach (Raw)

5.1 g7% DV

Spinach (Raw) provides 5.1 g vs 0.42 g in Potato (Flesh & Skin, Baked) (+4.7 g, +1111%).

Total SugarsSpinach (Raw) higher

Potato (Flesh & Skin, Baked)

3.7 g7% DV

Spinach (Raw)

5.5 g11% DV

Spinach (Raw) provides 5.5 g vs 3.7 g in Potato (Flesh & Skin, Baked) (+1.8 g, +47%).

Vitamins12 nutrients

Vitamin CSpinach (Raw) higher

Potato (Flesh & Skin, Baked)

41.3 mg46% DV

Spinach (Raw)

366 mg407% DV

Spinach (Raw) provides 366 mg vs 41.3 mg in Potato (Flesh & Skin, Baked) (+325 mg, +786%).

Vitamin A (RAE)Spinach (Raw) higher

Potato (Flesh & Skin, Baked)

0 µg

Spinach (Raw)

6,116 µg680% DV

Spinach (Raw) has higher vitamin a (rae) (6,116 µg vs 0 µg).

Vitamin DSimilar

Potato (Flesh & Skin, Baked)

0 µg

Spinach (Raw)

0 µg

Both Potato (Flesh & Skin, Baked) and Spinach (Raw) provide similar amounts of vitamin d (0 µg).

Vitamin ESpinach (Raw) higher

Potato (Flesh & Skin, Baked)

0.16 mg1% DV

Spinach (Raw)

26.5 mg176% DV

Spinach (Raw) provides 26.5 mg vs 0.16 mg in Potato (Flesh & Skin, Baked) (+26.3 mg, +16291%).

Vitamin KSpinach (Raw) higher

Potato (Flesh & Skin, Baked)

6.5 µg5% DV

Spinach (Raw)

6,297 µg5248% DV

Spinach (Raw) provides 6,297 µg vs 6.5 µg in Potato (Flesh & Skin, Baked) (+6,291 µg, +97377%).

Folate (DFE)Spinach (Raw) higher

Potato (Flesh & Skin, Baked)

90 µg23% DV

Spinach (Raw)

2,530 µg632% DV

Spinach (Raw) provides 2,530 µg vs 90 µg in Potato (Flesh & Skin, Baked) (+2,439 µg, +2697%).

Thiamin (Vitamin B1)Spinach (Raw) higher

Potato (Flesh & Skin, Baked)

0.34 mg29% DV

Spinach (Raw)

1.0 mg85% DV

Spinach (Raw) provides 1.0 mg vs 0.34 mg in Potato (Flesh & Skin, Baked) (+0.67 mg, +197%).

Riboflavin (Vitamin B2)Spinach (Raw) higher

Potato (Flesh & Skin, Baked)

0.16 mg12% DV

Spinach (Raw)

2.5 mg190% DV

Spinach (Raw) provides 2.5 mg vs 0.16 mg in Potato (Flesh & Skin, Baked) (+2.3 mg, +1490%).

Niacin (Vitamin B3)Spinach (Raw) higher

Potato (Flesh & Skin, Baked)

4.6 mg28% DV

Spinach (Raw)

9.4 mg59% DV

Spinach (Raw) provides 9.4 mg vs 4.6 mg in Potato (Flesh & Skin, Baked) (+4.9 mg, +107%).

Pantothenic Acid (B5)Potato (Flesh & Skin, Baked) higher

Potato (Flesh & Skin, Baked)

1.9 mg38% DV

Spinach (Raw)

0.85 mg17% DV

Potato (Flesh & Skin, Baked) provides 1.9 mg vs 0.85 mg in Spinach (Raw) (+1.0 mg, +123%).

Vitamin B6Spinach (Raw) higher

Potato (Flesh & Skin, Baked)

0.96 mg57% DV

Spinach (Raw)

2.5 mg150% DV

Spinach (Raw) provides 2.5 mg vs 0.96 mg in Potato (Flesh & Skin, Baked) (+1.6 mg, +164%).

Vitamin B12Similar

Potato (Flesh & Skin, Baked)

0 µg

Spinach (Raw)

0 µg

Both Potato (Flesh & Skin, Baked) and Spinach (Raw) provide similar amounts of vitamin b12 (0 µg).

Minerals7 nutrients

SodiumSpinach (Raw) higher

Potato (Flesh & Skin, Baked)

32.3 mg1% DV

Spinach (Raw)

1,030 mg45% DV

Spinach (Raw) provides 1,030 mg vs 32.3 mg in Potato (Flesh & Skin, Baked) (+998 mg, +3089%).

PotassiumSpinach (Raw) higher

Potato (Flesh & Skin, Baked)

1,728 mg37% DV

Spinach (Raw)

7,276 mg155% DV

Spinach (Raw) provides 7,276 mg vs 1,728 mg in Potato (Flesh & Skin, Baked) (+5,548 mg, +321%).

CalciumSpinach (Raw) higher

Potato (Flesh & Skin, Baked)

48.5 mg4% DV

Spinach (Raw)

1,291 mg99% DV

Spinach (Raw) provides 1,291 mg vs 48.5 mg in Potato (Flesh & Skin, Baked) (+1,243 mg, +2565%).

IronSpinach (Raw) higher

Potato (Flesh & Skin, Baked)

3.5 mg19% DV

Spinach (Raw)

35.3 mg196% DV

Spinach (Raw) provides 35.3 mg vs 3.5 mg in Potato (Flesh & Skin, Baked) (+31.9 mg, +913%).

MagnesiumSpinach (Raw) higher

Potato (Flesh & Skin, Baked)

90.4 mg22% DV

Spinach (Raw)

1,030 mg245% DV

Spinach (Raw) provides 1,030 mg vs 90.4 mg in Potato (Flesh & Skin, Baked) (+940 mg, +1039%).

PhosphorusSpinach (Raw) higher

Potato (Flesh & Skin, Baked)

226 mg18% DV

Spinach (Raw)

639 mg51% DV

Spinach (Raw) provides 639 mg vs 226 mg in Potato (Flesh & Skin, Baked) (+413 mg, +183%).

ZincSpinach (Raw) higher

Potato (Flesh & Skin, Baked)

1.2 mg11% DV

Spinach (Raw)

6.9 mg63% DV

Spinach (Raw) provides 6.9 mg vs 1.2 mg in Potato (Flesh & Skin, Baked) (+5.7 mg, +494%).

Lipids1 nutrients

Saturated FatSpinach (Raw) higher

Potato (Flesh & Skin, Baked)

0.10 g

Spinach (Raw)

0.82 g4% DV

Spinach (Raw) provides 0.82 g vs 0.10 g in Potato (Flesh & Skin, Baked) (+0.72 g, +748%).

Potato (Flesh & Skin, Baked) vs Spinach (Raw)

Potato (Flesh & Skin, Baked)

Spinach (Raw)

Nutritional Takeaways

Comparison Summary