Kale.World
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Sweet potato vs Spinach
CALORIC DENSITY
Sweet potato, ckd, bld, wo/ skn
Spinach, raw
0.76
0.23
11510
11457

First, let's take a look at the macros. Each of these are listed in grams and as usual, normalized to 200 calories for easy comparison, so we're always comparing apples to apples.

*All our data comes from the USDA Nutrient Database.
Sweet potato
Spinach
Protein = 4g
Protein = 25g
Carbohydrates = 47g
Carbohydrates = 32g
Fat = 0g
Fat = 3g
Fiber = 7g
Fiber = 19g
Monounsaturated = 0g
Monounsaturated = 0g
Polyunsaturated = 0g
Polyunsaturated = 1g
Saturated Fat = 0g
Saturated Fat = 1g
Nutrient sweet potato spinach
Protein 4g 25g
Carbohydrate 47g 32g
Fiber 7g 19g
Fat 0g 3g
Monounsat. Fat 0g 3g
Polyunsat. Fat 0g 1g
Saturated Fat 0g 1g
sweet potato
Note: the chart below maxes out at 20, so you can see better.

Next, let's take a look at the Vitamin density. These values are shown in units of percent of recommended daily intake. And since we're showing 200 calories worth, this means anything above 10% is good.

Choline = 7%
Choline = 37%
Vitamin A = 331%
Vitamin A = 653%
Vitamin C = 45%
Vitamin C = 326%
Vitamin E = 21%
Vitamin E = 147%
Vitamin K = 7%
Vitamin K = 5249%
Nutrientsweet potatospinach
Choline7%37%
Vitamin A331%653%
Vitamin C45%326%
Vitamin E21%147%
Vitamin K7%5249%

Spinach have significantly more Vitamins A, E, C, K than sweet potato. Sweet potato are a good source of Vitamin E, Pantothenic Acid, Vitamin B6, Iron. Sweet potato are a great source of Vitamin C. Sweet potato are an excellent source of Vitamin A. Spinach are a great source of Thiamin, Niacin, Zinc, Phosphorus. Spinach are an excellent source of Vitamin A, Vitamin E, Vitamin K, Vitamin C, Riboflavin, Vitamin B6, Potassium, Magnesium, Calcium, Iron.

spinach

And here we see the B-vitamins: B1 (Thiamin), B2 (Riboflavin), B3 (Niacin), B5 (Pantothenic Acid), B6 (Pyridoxine)

Vitamin B1 = 15%
Vitamin B1 = 68%
Vitamin B2 = 11%
Vitamin B2 = 149%
Vitamin B3 = 12%
Vitamin B3 = 53%
Vitamin B5 = 31%
Vitamin B5 = 11%
Vitamin B6 = 39%
Vitamin B6 = 154%
Vitamin B12 = 0%
Vitamin B12 = 0%
Nutrientsweet potatospinach
Vitamin B115%68%
Vitamin B211%149%
Vitamin B312%53%
Vitamin B531%11%
Vitamin B639%154%
Vitamin B120%0%

Now, lets look at mineral density. Here we have a lot of important electrolytes and minerals. Once again, units are in percent of RDI, thus for this 200 calorie serving anything above 10% would considered high.

Sodium = 5%
Sodium = 46%
Potassium = 17%
Potassium = 139%
Calcium = 14%
Calcium = 172%
Magnesium = 14%
Magnesium = 196%
Phosphorus = 15%
Phosphorus = 73%
Iron = 32%
Iron = 393%
Manganese = 30%
Manganese = 339%
Selenium = 1%
Selenium = 19%
Copper = 25%
Copper = 113%
Zinc = 6%
Zinc = 49%
Nutrientsweet potatospinach
Sodium5%46%
Potasium17%139%
Calcium14%172%
Magnesium14%196%
Phosphorus15%73%
Iron32%393%
Manganese30%339%
Selenium1%19%
Copper25%113%
Zinc6%49%

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Kale.World is all about nutritional density – all our findings are normalized on a per calorie basis, making it easier to compare various foods.

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