Side-by-Side Comparison

Spinach (Raw) vs Sweet Potato (Baked/Cooked)

Factual nutritional comparison based on verified food composition records.

Compare other foods

Food A

Food B

Crisp fresh dark green spinach leaves arranged on clean studio surface

vegetables

Spinach (Raw)

23Calories

2.9Protein

2.2Fiber

28.1Vit C

View Details

Baked sweet potato split open showing vivid orange flesh with natural steam

vegetables

Sweet Potato (Baked/Cooked)

90Calories

2.0Protein

3.3Fiber

19.6Vit C

View Details

Highlights

Nutritional Takeaways

Based on standard 100g edible portion comparison

Lower Calories

-74%

Spinach (Raw)

Spinach (Raw) has fewer calories (energy) (23 kcal vs 90 kcal, 67 kcal less).

Higher Protein

+42%

Spinach (Raw)

Spinach (Raw) provides 2.9 g vs 2.0 g in Sweet Potato (Baked/Cooked) (+0.85 g, +42%).

Higher Dietary Fiber

+50%

Sweet Potato (Baked/Cooked)

Sweet Potato (Baked/Cooked) provides 3.3 g vs 2.2 g in Spinach (Raw) (+1.1 g, +50%).

Higher Vitamin C

+43%

Spinach (Raw)

Spinach (Raw) provides 28.1 mg vs 19.6 mg in Sweet Potato (Baked/Cooked) (+8.5 mg, +43%).

Comparing per 100 g standard edible portion.

Nutrient

Spinach (Raw)100 g edible portion

Sweet Potato (Baked/Cooked)100 g edible portion

Macronutrients6 nutrients

Calories (Energy)Sweet Potato (Baked/Cooked) higher

Spinach (Raw)

23 kcal1% DV

Sweet Potato (Baked/Cooked)

90 kcal5% DV

Sweet Potato (Baked/Cooked) provides 90 kcal vs 23 kcal in Spinach (Raw) (+67 kcal, +291%).

ProteinSpinach (Raw) higher

Spinach (Raw)

2.9 g6% DV

Sweet Potato (Baked/Cooked)

2.0 g4% DV

Spinach (Raw) provides 2.9 g vs 2.0 g in Sweet Potato (Baked/Cooked) (+0.85 g, +42%).

CarbohydratesSweet Potato (Baked/Cooked) higher

Spinach (Raw)

3.6 g1% DV

Sweet Potato (Baked/Cooked)

20.7 g8% DV

Sweet Potato (Baked/Cooked) provides 20.7 g vs 3.6 g in Spinach (Raw) (+17.1 g, +471%).

Dietary FiberSweet Potato (Baked/Cooked) higher

Spinach (Raw)

2.2 g8% DV

Sweet Potato (Baked/Cooked)

3.3 g12% DV

Sweet Potato (Baked/Cooked) provides 3.3 g vs 2.2 g in Spinach (Raw) (+1.1 g, +50%).

Total FatSpinach (Raw) higher

Spinach (Raw)

0.39 g1% DV

Sweet Potato (Baked/Cooked)

0.15 g

Spinach (Raw) provides 0.39 g vs 0.15 g in Sweet Potato (Baked/Cooked) (+0.24 g, +160%).

Total SugarsSweet Potato (Baked/Cooked) higher

Spinach (Raw)

0.42 g1% DV

Sweet Potato (Baked/Cooked)

6.5 g13% DV

Sweet Potato (Baked/Cooked) provides 6.5 g vs 0.42 g in Spinach (Raw) (+6.1 g, +1443%).

Vitamins12 nutrients

Vitamin CSpinach (Raw) higher

Spinach (Raw)

28.1 mg31% DV

Sweet Potato (Baked/Cooked)

19.6 mg22% DV

Spinach (Raw) provides 28.1 mg vs 19.6 mg in Sweet Potato (Baked/Cooked) (+8.5 mg, +43%).

Vitamin A (RAE)Sweet Potato (Baked/Cooked) higher

Spinach (Raw)

469 µg52% DV

Sweet Potato (Baked/Cooked)

961 µg107% DV

Sweet Potato (Baked/Cooked) provides 961 µg vs 469 µg in Spinach (Raw) (+492 µg, +105%).

Vitamin DSimilar

Spinach (Raw)

0 µg

Sweet Potato (Baked/Cooked)

0 µg

Both Spinach (Raw) and Sweet Potato (Baked/Cooked) provide similar amounts of vitamin d (0 µg).

Vitamin ESpinach (Raw) higher

Spinach (Raw)

2.0 mg14% DV

Sweet Potato (Baked/Cooked)

0.71 mg5% DV

Spinach (Raw) provides 2.0 mg vs 0.71 mg in Sweet Potato (Baked/Cooked) (+1.3 mg, +186%).

Vitamin KSpinach (Raw) higher

Spinach (Raw)

483 µg402% DV

Sweet Potato (Baked/Cooked)

2.3 µg2% DV

Spinach (Raw) provides 483 µg vs 2.3 µg in Sweet Potato (Baked/Cooked) (+481 µg, +20896%).

Folate (DFE)Spinach (Raw) higher

Spinach (Raw)

194 µg49% DV

Sweet Potato (Baked/Cooked)

6.0 µg2% DV

Spinach (Raw) provides 194 µg vs 6.0 µg in Sweet Potato (Baked/Cooked) (+188 µg, +3133%).

Thiamin (Vitamin B1)Similar

Spinach (Raw)

0.08 mg7% DV

Sweet Potato (Baked/Cooked)

0.11 mg9% DV

Both Spinach (Raw) and Sweet Potato (Baked/Cooked) provide similar amounts of thiamin (vitamin b1) (0.08 mg).

Riboflavin (Vitamin B2)Spinach (Raw) higher

Spinach (Raw)

0.19 mg15% DV

Sweet Potato (Baked/Cooked)

0.11 mg8% DV

Spinach (Raw) provides slightly more riboflavin (vitamin b2) (0.19 mg vs 0.11 mg).

Niacin (Vitamin B3)Sweet Potato (Baked/Cooked) higher

Spinach (Raw)

0.72 mg5% DV

Sweet Potato (Baked/Cooked)

1.5 mg9% DV

Sweet Potato (Baked/Cooked) provides 1.5 mg vs 0.72 mg in Spinach (Raw) (+0.76 mg, +105%).

Pantothenic Acid (B5)Sweet Potato (Baked/Cooked) higher

Spinach (Raw)

0.07 mg1% DV

Sweet Potato (Baked/Cooked)

0.88 mg18% DV

Sweet Potato (Baked/Cooked) provides 0.88 mg vs 0.07 mg in Spinach (Raw) (+0.82 mg, +1260%).

Vitamin B6Sweet Potato (Baked/Cooked) higher

Spinach (Raw)

0.20 mg11% DV

Sweet Potato (Baked/Cooked)

0.29 mg17% DV

Sweet Potato (Baked/Cooked) provides 0.29 mg vs 0.20 mg in Spinach (Raw) (+0.09 mg, +47%).

Vitamin B12Similar

Spinach (Raw)

0 µg

Sweet Potato (Baked/Cooked)

0 µg

Both Spinach (Raw) and Sweet Potato (Baked/Cooked) provide similar amounts of vitamin b12 (0 µg).

Minerals7 nutrients

SodiumSpinach (Raw) higher

Spinach (Raw)

79.0 mg3% DV

Sweet Potato (Baked/Cooked)

36.0 mg2% DV

Spinach (Raw) provides 79.0 mg vs 36.0 mg in Sweet Potato (Baked/Cooked) (+43.0 mg, +119%).

PotassiumSpinach (Raw) higher

Spinach (Raw)

558 mg12% DV

Sweet Potato (Baked/Cooked)

475 mg10% DV

Spinach (Raw) provides 558 mg vs 475 mg in Sweet Potato (Baked/Cooked) (+83.0 mg, +17%).

CalciumSpinach (Raw) higher

Spinach (Raw)

99.0 mg8% DV

Sweet Potato (Baked/Cooked)

38.0 mg3% DV

Spinach (Raw) provides 99.0 mg vs 38.0 mg in Sweet Potato (Baked/Cooked) (+61.0 mg, +161%).

IronSpinach (Raw) higher

Spinach (Raw)

2.7 mg15% DV

Sweet Potato (Baked/Cooked)

0.69 mg4% DV

Spinach (Raw) provides 2.7 mg vs 0.69 mg in Sweet Potato (Baked/Cooked) (+2.0 mg, +293%).

MagnesiumSpinach (Raw) higher

Spinach (Raw)

79.0 mg19% DV

Sweet Potato (Baked/Cooked)

27.0 mg6% DV

Spinach (Raw) provides 79.0 mg vs 27.0 mg in Sweet Potato (Baked/Cooked) (+52.0 mg, +193%).

PhosphorusSweet Potato (Baked/Cooked) higher

Spinach (Raw)

49.0 mg4% DV

Sweet Potato (Baked/Cooked)

54.0 mg4% DV

Sweet Potato (Baked/Cooked) provides 54.0 mg vs 49.0 mg in Spinach (Raw) (+5.0 mg, +10%).

ZincSpinach (Raw) higher

Spinach (Raw)

0.53 mg5% DV

Sweet Potato (Baked/Cooked)

0.32 mg3% DV

Spinach (Raw) provides 0.53 mg vs 0.32 mg in Sweet Potato (Baked/Cooked) (+0.21 mg, +66%).

Lipids1 nutrients

Saturated FatSimilar

Spinach (Raw)

0.06 g

Sweet Potato (Baked/Cooked)

0.05 g

Both Spinach (Raw) and Sweet Potato (Baked/Cooked) provide similar amounts of saturated fat (0.06 g).

Nutrient

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

Sweet Potato (Baked/Cooked)114 g (1 medium baked potato (114 g))

Macronutrients6 nutrients

Calories (Energy)Sweet Potato (Baked/Cooked) higher

Spinach (Raw)

7 kcal

Sweet Potato (Baked/Cooked)

103 kcal5% DV

Sweet Potato (Baked/Cooked) provides 103 kcal vs 7 kcal in Spinach (Raw) (+96 kcal, +1387%).

ProteinSweet Potato (Baked/Cooked) higher

Spinach (Raw)

0.86 g2% DV

Sweet Potato (Baked/Cooked)

2.3 g5% DV

Sweet Potato (Baked/Cooked) provides 2.3 g vs 0.86 g in Spinach (Raw) (+1.4 g, +167%).

CarbohydratesSweet Potato (Baked/Cooked) higher

Spinach (Raw)

1.1 g

Sweet Potato (Baked/Cooked)

23.6 g9% DV

Sweet Potato (Baked/Cooked) provides 23.6 g vs 1.1 g in Spinach (Raw) (+22.5 g, +2068%).

Dietary FiberSweet Potato (Baked/Cooked) higher

Spinach (Raw)

0.66 g2% DV

Sweet Potato (Baked/Cooked)

3.8 g13% DV

Sweet Potato (Baked/Cooked) provides 3.8 g vs 0.66 g in Spinach (Raw) (+3.1 g, +470%).

Total FatSweet Potato (Baked/Cooked) higher

Spinach (Raw)

0.12 g

Sweet Potato (Baked/Cooked)

0.17 g

Sweet Potato (Baked/Cooked) provides slightly more total fat (0.17 g vs 0.12 g).

Total SugarsSweet Potato (Baked/Cooked) higher

Spinach (Raw)

0.13 g

Sweet Potato (Baked/Cooked)

7.4 g15% DV

Sweet Potato (Baked/Cooked) provides 7.4 g vs 0.13 g in Spinach (Raw) (+7.3 g, +5763%).

Vitamins12 nutrients

Vitamin CSweet Potato (Baked/Cooked) higher

Spinach (Raw)

8.4 mg9% DV

Sweet Potato (Baked/Cooked)

22.3 mg25% DV

Sweet Potato (Baked/Cooked) provides 22.3 mg vs 8.4 mg in Spinach (Raw) (+13.9 mg, +165%).

Vitamin A (RAE)Sweet Potato (Baked/Cooked) higher

Spinach (Raw)

141 µg16% DV

Sweet Potato (Baked/Cooked)

1,096 µg122% DV

Sweet Potato (Baked/Cooked) provides 1,096 µg vs 141 µg in Spinach (Raw) (+955 µg, +679%).

Vitamin DSimilar

Spinach (Raw)

0 µg

Sweet Potato (Baked/Cooked)

0 µg

Both Spinach (Raw) and Sweet Potato (Baked/Cooked) provide similar amounts of vitamin d (0 µg).

Vitamin ESweet Potato (Baked/Cooked) higher

Spinach (Raw)

0.61 mg4% DV

Sweet Potato (Baked/Cooked)

0.81 mg5% DV

Sweet Potato (Baked/Cooked) provides 0.81 mg vs 0.61 mg in Spinach (Raw) (+0.20 mg, +33%).

Vitamin KSpinach (Raw) higher

Spinach (Raw)

145 µg121% DV

Sweet Potato (Baked/Cooked)

2.6 µg2% DV

Spinach (Raw) provides 145 µg vs 2.6 µg in Sweet Potato (Baked/Cooked) (+142 µg, +5425%).

Folate (DFE)Spinach (Raw) higher

Spinach (Raw)

58 µg15% DV

Sweet Potato (Baked/Cooked)

6.8 µg2% DV

Spinach (Raw) provides 58 µg vs 6.8 µg in Sweet Potato (Baked/Cooked) (+51 µg, +751%).

Thiamin (Vitamin B1)Sweet Potato (Baked/Cooked) higher

Spinach (Raw)

0.02 mg2% DV

Sweet Potato (Baked/Cooked)

0.12 mg10% DV

Sweet Potato (Baked/Cooked) provides slightly more thiamin (vitamin b1) (0.12 mg vs 0.02 mg).

Riboflavin (Vitamin B2)Sweet Potato (Baked/Cooked) higher

Spinach (Raw)

0.06 mg4% DV

Sweet Potato (Baked/Cooked)

0.12 mg9% DV

Sweet Potato (Baked/Cooked) provides slightly more riboflavin (vitamin b2) (0.12 mg vs 0.06 mg).

Niacin (Vitamin B3)Sweet Potato (Baked/Cooked) higher

Spinach (Raw)

0.22 mg1% DV

Sweet Potato (Baked/Cooked)

1.7 mg11% DV

Sweet Potato (Baked/Cooked) provides 1.7 mg vs 0.22 mg in Spinach (Raw) (+1.5 mg, +680%).

Pantothenic Acid (B5)Sweet Potato (Baked/Cooked) higher

Spinach (Raw)

0.02 mg

Sweet Potato (Baked/Cooked)

1.0 mg20% DV

Sweet Potato (Baked/Cooked) provides 1.0 mg vs 0.02 mg in Spinach (Raw) (+0.99 mg, +5068%).

Vitamin B6Sweet Potato (Baked/Cooked) higher

Spinach (Raw)

0.06 mg3% DV

Sweet Potato (Baked/Cooked)

0.33 mg19% DV

Sweet Potato (Baked/Cooked) provides 0.33 mg vs 0.06 mg in Spinach (Raw) (+0.27 mg, +457%).

Vitamin B12Similar

Spinach (Raw)

0 µg

Sweet Potato (Baked/Cooked)

0 µg

Both Spinach (Raw) and Sweet Potato (Baked/Cooked) provide similar amounts of vitamin b12 (0 µg).

Minerals7 nutrients

SodiumSweet Potato (Baked/Cooked) higher

Spinach (Raw)

23.7 mg1% DV

Sweet Potato (Baked/Cooked)

41.0 mg2% DV

Sweet Potato (Baked/Cooked) provides 41.0 mg vs 23.7 mg in Spinach (Raw) (+17.3 mg, +73%).

PotassiumSweet Potato (Baked/Cooked) higher

Spinach (Raw)

167 mg4% DV

Sweet Potato (Baked/Cooked)

542 mg12% DV

Sweet Potato (Baked/Cooked) provides 542 mg vs 167 mg in Spinach (Raw) (+374 mg, +223%).

CalciumSweet Potato (Baked/Cooked) higher

Spinach (Raw)

29.7 mg2% DV

Sweet Potato (Baked/Cooked)

43.3 mg3% DV

Sweet Potato (Baked/Cooked) provides 43.3 mg vs 29.7 mg in Spinach (Raw) (+13.6 mg, +46%).

IronSimilar

Spinach (Raw)

0.81 mg5% DV

Sweet Potato (Baked/Cooked)

0.79 mg4% DV

Both Spinach (Raw) and Sweet Potato (Baked/Cooked) provide similar amounts of iron (0.81 mg).

MagnesiumSweet Potato (Baked/Cooked) higher

Spinach (Raw)

23.7 mg6% DV

Sweet Potato (Baked/Cooked)

30.8 mg7% DV

Sweet Potato (Baked/Cooked) provides 30.8 mg vs 23.7 mg in Spinach (Raw) (+7.1 mg, +30%).

PhosphorusSweet Potato (Baked/Cooked) higher

Spinach (Raw)

14.7 mg1% DV

Sweet Potato (Baked/Cooked)

61.6 mg5% DV

Sweet Potato (Baked/Cooked) provides 61.6 mg vs 14.7 mg in Spinach (Raw) (+46.9 mg, +319%).

ZincSweet Potato (Baked/Cooked) higher

Spinach (Raw)

0.16 mg1% DV

Sweet Potato (Baked/Cooked)

0.36 mg3% DV

Sweet Potato (Baked/Cooked) provides 0.36 mg vs 0.16 mg in Spinach (Raw) (+0.21 mg, +129%).

Lipids1 nutrients

Saturated FatSimilar

Spinach (Raw)

0.02 g

Sweet Potato (Baked/Cooked)

0.06 g

Both Spinach (Raw) and Sweet Potato (Baked/Cooked) provide similar amounts of saturated fat (0.02 g).

Nutrient

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

Sweet Potato (Baked/Cooked)Amount per 100 kcal (111 g)

Macronutrients6 nutrients

Calories (Energy)Similar

Spinach (Raw)

100 kcal5% DV

Sweet Potato (Baked/Cooked)

100 kcal5% DV

Both Spinach (Raw) and Sweet Potato (Baked/Cooked) provide similar amounts of calories (energy) (100 kcal).

ProteinSpinach (Raw) higher

Spinach (Raw)

12.4 g25% DV

Sweet Potato (Baked/Cooked)

2.2 g4% DV

Spinach (Raw) provides 12.4 g vs 2.2 g in Sweet Potato (Baked/Cooked) (+10.2 g, +458%).

CarbohydratesSweet Potato (Baked/Cooked) higher

Spinach (Raw)

15.8 g6% DV

Sweet Potato (Baked/Cooked)

23.0 g8% DV

Sweet Potato (Baked/Cooked) provides 23.0 g vs 15.8 g in Spinach (Raw) (+7.2 g, +46%).

Dietary FiberSpinach (Raw) higher

Spinach (Raw)

9.6 g34% DV

Sweet Potato (Baked/Cooked)

3.7 g13% DV

Spinach (Raw) provides 9.6 g vs 3.7 g in Sweet Potato (Baked/Cooked) (+5.9 g, +161%).

Total FatSpinach (Raw) higher

Spinach (Raw)

1.7 g2% DV

Sweet Potato (Baked/Cooked)

0.17 g

Spinach (Raw) provides 1.7 g vs 0.17 g in Sweet Potato (Baked/Cooked) (+1.5 g, +919%).

Total SugarsSweet Potato (Baked/Cooked) higher

Spinach (Raw)

1.8 g4% DV

Sweet Potato (Baked/Cooked)

7.2 g14% DV

Sweet Potato (Baked/Cooked) provides 7.2 g vs 1.8 g in Spinach (Raw) (+5.4 g, +294%).

Vitamins12 nutrients

Vitamin CSpinach (Raw) higher

Spinach (Raw)

122 mg136% DV

Sweet Potato (Baked/Cooked)

21.8 mg24% DV

Spinach (Raw) provides 122 mg vs 21.8 mg in Sweet Potato (Baked/Cooked) (+100 mg, +462%).

Vitamin A (RAE)Spinach (Raw) higher

Spinach (Raw)

2,040 µg227% DV

Sweet Potato (Baked/Cooked)

1,067 µg119% DV

Spinach (Raw) provides 2,040 µg vs 1,067 µg in Sweet Potato (Baked/Cooked) (+973 µg, +91%).

Vitamin DSimilar

Spinach (Raw)

0 µg

Sweet Potato (Baked/Cooked)

0 µg

Both Spinach (Raw) and Sweet Potato (Baked/Cooked) provide similar amounts of vitamin d (0 µg).

Vitamin ESpinach (Raw) higher

Spinach (Raw)

8.8 mg59% DV

Sweet Potato (Baked/Cooked)

0.79 mg5% DV

Spinach (Raw) provides 8.8 mg vs 0.79 mg in Sweet Potato (Baked/Cooked) (+8.0 mg, +1020%).

Vitamin KSpinach (Raw) higher

Spinach (Raw)

2,101 µg1751% DV

Sweet Potato (Baked/Cooked)

2.6 µg2% DV

Spinach (Raw) provides 2,101 µg vs 2.6 µg in Sweet Potato (Baked/Cooked) (+2,098 µg, +82180%).

Folate (DFE)Spinach (Raw) higher

Spinach (Raw)

844 µg211% DV

Sweet Potato (Baked/Cooked)

6.7 µg2% DV

Spinach (Raw) provides 844 µg vs 6.7 µg in Sweet Potato (Baked/Cooked) (+837 µg, +12571%).

Thiamin (Vitamin B1)Spinach (Raw) higher

Spinach (Raw)

0.34 mg28% DV

Sweet Potato (Baked/Cooked)

0.12 mg10% DV

Spinach (Raw) provides 0.34 mg vs 0.12 mg in Sweet Potato (Baked/Cooked) (+0.22 mg, +186%).

Riboflavin (Vitamin B2)Spinach (Raw) higher

Spinach (Raw)

0.82 mg63% DV

Sweet Potato (Baked/Cooked)

0.12 mg9% DV

Spinach (Raw) provides 0.82 mg vs 0.12 mg in Sweet Potato (Baked/Cooked) (+0.70 mg, +599%).

Niacin (Vitamin B3)Spinach (Raw) higher

Spinach (Raw)

3.1 mg20% DV

Sweet Potato (Baked/Cooked)

1.7 mg10% DV

Spinach (Raw) provides 3.1 mg vs 1.7 mg in Sweet Potato (Baked/Cooked) (+1.5 mg, +91%).

Pantothenic Acid (B5)Sweet Potato (Baked/Cooked) higher

Spinach (Raw)

0.28 mg6% DV

Sweet Potato (Baked/Cooked)

0.98 mg20% DV

Sweet Potato (Baked/Cooked) provides 0.98 mg vs 0.28 mg in Spinach (Raw) (+0.70 mg, +247%).

Vitamin B6Spinach (Raw) higher

Spinach (Raw)

0.85 mg50% DV

Sweet Potato (Baked/Cooked)

0.32 mg19% DV

Spinach (Raw) provides 0.85 mg vs 0.32 mg in Sweet Potato (Baked/Cooked) (+0.53 mg, +167%).

Vitamin B12Similar

Spinach (Raw)

0 µg

Sweet Potato (Baked/Cooked)

0 µg

Both Spinach (Raw) and Sweet Potato (Baked/Cooked) provide similar amounts of vitamin b12 (0 µg).

Minerals7 nutrients

SodiumSpinach (Raw) higher

Spinach (Raw)

344 mg15% DV

Sweet Potato (Baked/Cooked)

40.0 mg2% DV

Spinach (Raw) provides 344 mg vs 40.0 mg in Sweet Potato (Baked/Cooked) (+304 mg, +760%).

PotassiumSpinach (Raw) higher

Spinach (Raw)

2,427 mg52% DV

Sweet Potato (Baked/Cooked)

527 mg11% DV

Spinach (Raw) provides 2,427 mg vs 527 mg in Sweet Potato (Baked/Cooked) (+1,900 mg, +360%).

CalciumSpinach (Raw) higher

Spinach (Raw)

431 mg33% DV

Sweet Potato (Baked/Cooked)

42.2 mg3% DV

Spinach (Raw) provides 431 mg vs 42.2 mg in Sweet Potato (Baked/Cooked) (+388 mg, +921%).

IronSpinach (Raw) higher

Spinach (Raw)

11.8 mg65% DV

Sweet Potato (Baked/Cooked)

0.77 mg4% DV

Spinach (Raw) provides 11.8 mg vs 0.77 mg in Sweet Potato (Baked/Cooked) (+11.0 mg, +1439%).

MagnesiumSpinach (Raw) higher

Spinach (Raw)

344 mg82% DV

Sweet Potato (Baked/Cooked)

30.0 mg7% DV

Spinach (Raw) provides 344 mg vs 30.0 mg in Sweet Potato (Baked/Cooked) (+314 mg, +1047%).

PhosphorusSpinach (Raw) higher

Spinach (Raw)

213 mg17% DV

Sweet Potato (Baked/Cooked)

59.9 mg5% DV

Spinach (Raw) provides 213 mg vs 59.9 mg in Sweet Potato (Baked/Cooked) (+153 mg, +256%).

ZincSpinach (Raw) higher

Spinach (Raw)

2.3 mg21% DV

Sweet Potato (Baked/Cooked)

0.36 mg3% DV

Spinach (Raw) provides 2.3 mg vs 0.36 mg in Sweet Potato (Baked/Cooked) (+2.0 mg, +549%).

Lipids1 nutrients

Saturated FatSpinach (Raw) higher

Spinach (Raw)

0.27 g1% DV

Sweet Potato (Baked/Cooked)

0.06 g

Spinach (Raw) provides 0.27 g vs 0.06 g in Sweet Potato (Baked/Cooked) (+0.22 g, +394%).

Nutrient

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

Sweet Potato (Baked/Cooked)Normalized to 300 kcal (333 g)

Macronutrients6 nutrients

Calories (Energy)Similar

Spinach (Raw)

300 kcal15% DV

Sweet Potato (Baked/Cooked)

300 kcal15% DV

Both Spinach (Raw) and Sweet Potato (Baked/Cooked) provide similar amounts of calories (energy) (300 kcal).

ProteinSpinach (Raw) higher

Spinach (Raw)

37.3 g75% DV

Sweet Potato (Baked/Cooked)

6.7 g13% DV

Spinach (Raw) provides 37.3 g vs 6.7 g in Sweet Potato (Baked/Cooked) (+30.6 g, +457%).

CarbohydratesSweet Potato (Baked/Cooked) higher

Spinach (Raw)

47.3 g17% DV

Sweet Potato (Baked/Cooked)

69.0 g25% DV

Sweet Potato (Baked/Cooked) provides 69.0 g vs 47.3 g in Spinach (Raw) (+21.6 g, +46%).

Dietary FiberSpinach (Raw) higher

Spinach (Raw)

28.7 g102% DV

Sweet Potato (Baked/Cooked)

11.0 g39% DV

Spinach (Raw) provides 28.7 g vs 11.0 g in Sweet Potato (Baked/Cooked) (+17.7 g, +161%).

Total FatSpinach (Raw) higher

Spinach (Raw)

5.1 g7% DV

Sweet Potato (Baked/Cooked)

0.50 g1% DV

Spinach (Raw) provides 5.1 g vs 0.50 g in Sweet Potato (Baked/Cooked) (+4.6 g, +918%).

Total SugarsSweet Potato (Baked/Cooked) higher

Spinach (Raw)

5.5 g11% DV

Sweet Potato (Baked/Cooked)

21.6 g43% DV

Sweet Potato (Baked/Cooked) provides 21.6 g vs 5.5 g in Spinach (Raw) (+16.1 g, +294%).

Vitamins12 nutrients

Vitamin CSpinach (Raw) higher

Spinach (Raw)

366 mg407% DV

Sweet Potato (Baked/Cooked)

65.3 mg73% DV

Spinach (Raw) provides 366 mg vs 65.3 mg in Sweet Potato (Baked/Cooked) (+301 mg, +461%).

Vitamin A (RAE)Spinach (Raw) higher

Spinach (Raw)

6,116 µg680% DV

Sweet Potato (Baked/Cooked)

3,200 µg356% DV

Spinach (Raw) provides 6,116 µg vs 3,200 µg in Sweet Potato (Baked/Cooked) (+2,916 µg, +91%).

Vitamin DSimilar

Spinach (Raw)

0 µg

Sweet Potato (Baked/Cooked)

0 µg

Both Spinach (Raw) and Sweet Potato (Baked/Cooked) provide similar amounts of vitamin d (0 µg).

Vitamin ESpinach (Raw) higher

Spinach (Raw)

26.5 mg176% DV

Sweet Potato (Baked/Cooked)

2.4 mg16% DV

Spinach (Raw) provides 26.5 mg vs 2.4 mg in Sweet Potato (Baked/Cooked) (+24.1 mg, +1020%).

Vitamin KSpinach (Raw) higher

Spinach (Raw)

6,297 µg5248% DV

Sweet Potato (Baked/Cooked)

7.7 µg6% DV

Spinach (Raw) provides 6,297 µg vs 7.7 µg in Sweet Potato (Baked/Cooked) (+6,289 µg, +82117%).

Folate (DFE)Spinach (Raw) higher

Spinach (Raw)

2,530 µg632% DV

Sweet Potato (Baked/Cooked)

20 µg5% DV

Spinach (Raw) provides 2,530 µg vs 20 µg in Sweet Potato (Baked/Cooked) (+2,510 µg, +12561%).

Thiamin (Vitamin B1)Spinach (Raw) higher

Spinach (Raw)

1.0 mg85% DV

Sweet Potato (Baked/Cooked)

0.36 mg30% DV

Spinach (Raw) provides 1.0 mg vs 0.36 mg in Sweet Potato (Baked/Cooked) (+0.66 mg, +185%).

Riboflavin (Vitamin B2)Spinach (Raw) higher

Spinach (Raw)

2.5 mg190% DV

Sweet Potato (Baked/Cooked)

0.35 mg27% DV

Spinach (Raw) provides 2.5 mg vs 0.35 mg in Sweet Potato (Baked/Cooked) (+2.1 mg, +598%).

Niacin (Vitamin B3)Spinach (Raw) higher

Spinach (Raw)

9.4 mg59% DV

Sweet Potato (Baked/Cooked)

5.0 mg31% DV

Spinach (Raw) provides 9.4 mg vs 5.0 mg in Sweet Potato (Baked/Cooked) (+4.5 mg, +91%).

Pantothenic Acid (B5)Sweet Potato (Baked/Cooked) higher

Spinach (Raw)

0.85 mg17% DV

Sweet Potato (Baked/Cooked)

2.9 mg59% DV

Sweet Potato (Baked/Cooked) provides 2.9 mg vs 0.85 mg in Spinach (Raw) (+2.1 mg, +247%).

Vitamin B6Spinach (Raw) higher

Spinach (Raw)

2.5 mg150% DV

Sweet Potato (Baked/Cooked)

0.95 mg56% DV

Spinach (Raw) provides 2.5 mg vs 0.95 mg in Sweet Potato (Baked/Cooked) (+1.6 mg, +167%).

Vitamin B12Similar

Spinach (Raw)

0 µg

Sweet Potato (Baked/Cooked)

0 µg

Both Spinach (Raw) and Sweet Potato (Baked/Cooked) provide similar amounts of vitamin b12 (0 µg).

Minerals7 nutrients

SodiumSpinach (Raw) higher

Spinach (Raw)

1,030 mg45% DV

Sweet Potato (Baked/Cooked)

120 mg5% DV

Spinach (Raw) provides 1,030 mg vs 120 mg in Sweet Potato (Baked/Cooked) (+910 mg, +759%).

PotassiumSpinach (Raw) higher

Spinach (Raw)

7,276 mg155% DV

Sweet Potato (Baked/Cooked)

1,582 mg34% DV

Spinach (Raw) provides 7,276 mg vs 1,582 mg in Sweet Potato (Baked/Cooked) (+5,695 mg, +360%).

CalciumSpinach (Raw) higher

Spinach (Raw)

1,291 mg99% DV

Sweet Potato (Baked/Cooked)

127 mg10% DV

Spinach (Raw) provides 1,291 mg vs 127 mg in Sweet Potato (Baked/Cooked) (+1,164 mg, +920%).

IronSpinach (Raw) higher

Spinach (Raw)

35.3 mg196% DV

Sweet Potato (Baked/Cooked)

2.3 mg13% DV

Spinach (Raw) provides 35.3 mg vs 2.3 mg in Sweet Potato (Baked/Cooked) (+33.0 mg, +1438%).

MagnesiumSpinach (Raw) higher

Spinach (Raw)

1,030 mg245% DV

Sweet Potato (Baked/Cooked)

89.9 mg21% DV

Spinach (Raw) provides 1,030 mg vs 89.9 mg in Sweet Potato (Baked/Cooked) (+940 mg, +1046%).

PhosphorusSpinach (Raw) higher

Spinach (Raw)

639 mg51% DV

Sweet Potato (Baked/Cooked)

180 mg14% DV

Spinach (Raw) provides 639 mg vs 180 mg in Sweet Potato (Baked/Cooked) (+459 mg, +255%).

ZincSpinach (Raw) higher

Spinach (Raw)

6.9 mg63% DV

Sweet Potato (Baked/Cooked)

1.1 mg10% DV

Spinach (Raw) provides 6.9 mg vs 1.1 mg in Sweet Potato (Baked/Cooked) (+5.8 mg, +549%).

Lipids1 nutrients

Saturated FatSpinach (Raw) higher

Spinach (Raw)

0.82 g4% DV

Sweet Potato (Baked/Cooked)

0.17 g1% DV

Spinach (Raw) provides 0.82 g vs 0.17 g in Sweet Potato (Baked/Cooked) (+0.66 g, +393%).

Spinach (Raw) vs Sweet Potato (Baked/Cooked)

Spinach (Raw)

Sweet Potato (Baked/Cooked)

Nutritional Takeaways

Comparison Summary