Russet Potato vs. Spinach

Nutrition comparison of Russet Potato and Spinach


Ever wonder how your favorite foods stack up against each other in terms of nutrition?

We compared the nutritional contents of russet potato versus spinach (100g each) below using 2020 USDA and NIH data[1].

For a quick recap of significant nutrients and differences in russet potato and spinach:

  • Both spinach and russet potato are high in potassium.
  • Spinach has 3.9 times less carbohydrates than russet potato.
  • Spinach has 71% less calories than russet potato.
  • Spinach has more riboflavin and folate, however, russet potato contains more pantothenic acid.
  • Spinach is a great source of dietary fiber and iron.
  • Spinach is an excellent source of Vitamin A, Vitamin C, Vitamin K and calcium.
Detailed nutritional comparison of russet potato and spinach is analyzed below. You can also visualize the nutritional comparison for a custom portion or serving size and see how the nutrition compares.

USDA sources for nutritional information: Russet Potato (Potatoes, russet, flesh and skin, raw (Includes foods for USDA's Food Distribution Program)) and Spinach (Spinach, raw) . Have a correction or suggestions? Shoot us an email.


Image of Russet Potato src
Image of Spinach src

Here's an infographic summarizing the nutritional differences between russet potato and spinach. marks particularly rich nutrients.


Calories and Carbs

calories

Spinach has 71% less calories than russet potato - spinach has 23 calories per 100 grams and russet potato has 79 calories.

For macronutrient ratios, russet potato is much lighter in protein, much heavier in carbs and lighter in fat compared to spinach per calorie. Russet potato has a macronutrient ratio of 10:89:1 and for spinach, 39:49:12 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Russet Potato Spinach
Protein 10% 39%
Carbohydrates 89% 49%
Fat 1% 12%
Alcohol ~ ~

carbohydrates

Spinach has 3.9 times less carbohydrates than russet potato - spinach has 3.6g of total carbs per 100 grams and russet potato has 18.1g of carbohydrates.

dietary fiber

Spinach is a great source of dietary fiber and it has 69% more dietary fiber than russet potato - spinach has 2.2g of dietary fiber per 100 grams and russet potato has 1.3g of dietary fiber.

sugar

Spinach and russet potato contain similar amounts of sugar - spinach has 0.42g of sugar per 100 grams and russet potato has 0.62g of sugar.



Protein

protein

Spinach and russet potato contain similar amounts of protein - spinach has 2.9g of protein per 100 grams and russet potato has 2.1g of protein.

Fat

saturated fat

Both spinach and russet potato are low in saturated fat - spinach has 0.06g of saturated fat per 100 grams and russet potato has 0.03g of saturated fat.

Vitamins

Vitamin C

Spinach is an excellent source of Vitamin C and it has 393% more Vitamin C than russet potato - spinach has 28.1mg of Vitamin C per 100 grams and russet potato has 5.7mg of Vitamin C.

Vitamin A

Spinach is an excellent source of Vitamin A and it has more Vitamin A than russet potato - spinach has 469ug of Vitamin A per 100 grams and russet potato does not contain significant amounts.

Vitamin E

Spinach has 202 times more Vitamin E than russet potato - spinach has 2mg of Vitamin E per 100 grams and russet potato has 0.01mg of Vitamin E.

Vitamin K

Spinach is an excellent source of Vitamin K and it has 267 times more Vitamin K than russet potato - spinach has 482.9ug of Vitamin K per 100 grams and russet potato has 1.8ug of Vitamin K.

The B Vitamins

Spinach has more riboflavin and folate, however, russet potato contains more pantothenic acid. Both russet potato and spinach contain significant amounts of thiamin, niacin and Vitamin B6.

Russet Potato Spinach
Thiamin 0.082 MG 0.078 MG
Riboflavin 0.033 MG 0.189 MG
Niacin 1.035 MG 0.724 MG
Pantothenic acid 0.301 MG 0.065 MG
Vitamin B6 0.345 MG 0.195 MG
Folate 14 UG 194 UG

Minerals

calcium

Spinach is an excellent source of calcium and it has 662% more calcium than russet potato - spinach has 99mg of calcium per 100 grams and russet potato has 13mg of calcium.

iron

Spinach is a great source of iron and it has 215% more iron than russet potato - spinach has 2.7mg of iron per 100 grams and russet potato has 0.86mg of iron.

potassium

Both spinach and russet potato are high in potassium. Spinach has 34% more potassium than russet potato - spinach has 558mg of potassium per 100 grams and russet potato has 417mg of potassium.

Antioxidants and Phytonutrients

carotenoids

Carotenoids are micronutrients commonly found in plants and some animal products. An example is beta-carotene, the notable carotenoid which is a popular source of Vitamin A.[4][5]

For specific types of carotenoids,

Russet Potato Spinach
lutein + zeaxanthin 5 UG 12198 UG
beta-carotene ~ 5626 UG

Omega-3 and Omega-6

omega 3s

For omega-3 fatty acids, spinach has more alpha linoleic acid (ALA) than russet potato per 100 grams.

Russet Potato Spinach
alpha linoleic acid 0.01 G 0.138 G
Total 0.01 G 0.138 G

omega 6s

Comparing omega-6 fatty acids, both russet potato and spinach contain small amounts of linoleic acid.

Russet Potato Spinach
linoleic acid 0.032 G 0.026 G
Total 0.032 G 0.026 G



Customize your serving size


The comparison below is by weight, but sometimes 100g isn't that intuitive of a measurement for food. View a custom portion comparison (e.g. cups, oz, package).

You can try adding or subtracting the amount of either Russet Potato or Spinach .

Note: The specific food items compared are: Russet Potato (Potatoes, russet, flesh and skin, raw (Includes foods for USDA's Food Distribution Program)) and Spinach (Spinach, raw) .

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