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.
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.
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 11:89:1 and for spinach, 40:49:10 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Russet Potato | Spinach | |
|---|---|---|
| Protein | 11% | 40% |
| Carbohydrates | 89% | 49% |
| Fat | 1% | 10% |
| 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 common portions, e.g. cups, packages. You can also see a more concrete comparison by weight at equal weight (by grams) comparison.
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) .
Russet Potato g
()
|
Daily Values (%) |
Spinach g
()
|
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|---|---|---|---|---|---|---|---|
| KCAL % |
|
5% | calories | 5% |
|
KCAL % | |
| G % |
|
5% | carbohydrates | 5% |
|
G % | |
| G % |
|
5% | dietary fiber | 5% |
|
G % | |
| G | 5% | sugar | 5% | G | |||
| G % |
|
5% | total fat | 5% |
|
G % | |
| G % |
|
5% | saturated fat | 5% |
|
G % | |
| G | 5% | monounsaturated fat | 5% | G | |||
| G | 5% | polyunsaturated fat | 5% | G | |||
| G | 5% | trans fat | 5% | G | |||
| MG | 5% | cholesterol | 5% | MG | |||
| MG % |
|
5% | sodium | 5% |
|
MG % | |
| 5% | Vitamins and Minerals | 5% | |||||
| UG % |
|
5% | Vitamin A | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin C | 5% |
|
MG % | |
| IU % |
|
5% | Vitamin D | 5% |
|
IU % | |
| MG % |
|
5% | calcium | 5% |
|
MG % | |
| MG % |
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5% | iron | 5% |
|
MG % | |
| MG % |
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5% | magnesium | 5% |
|
MG % | |
| MG % |
|
5% | potassium | 5% |
|
MG % | |
| MG % |
|
5% | thiamin (Vit B1) | 5% |
|
MG % | |
| MG % |
|
5% | riboflavin (Vit B2) | 5% |
|
MG % | |
| MG % |
|
5% | niacin (Vit B3) | 5% |
|
MG % | |
| MG % |
|
5% | Vitamin B6 | 5% |
|
MG % | |
| MG % |
|
5% | pantothenic acid (Vit B5) | 5% |
|
MG % | |
| UG % |
|
5% | folate (Vit B9) | 5% |
|
UG % | |
| UG % |
|
5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin E | 5% |
|
MG % | |
| UG % |
|
5% | Vitamin K | 5% |
|
UG % | |
| G % |
|
5% | protein | 5% |
|
G % | |
| UG % |
|
5% | biotin (Vit B7) | 5% |
|
UG % | |
| MG % |
|
5% | choline | 5% |
|
MG % | |
| MG % |
|
5% | chlorine | 5% |
|
MG % | |
| UG % |
|
5% | chromium | 5% |
|
UG % | |
| MG % |
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5% | copper | 5% |
|
MG % | |
| UG % |
|
5% | fluoride | 5% |
|
UG % | |
| UG % |
|
5% | iodine | 5% |
|
UG % | |
| MG % |
|
5% | manganese | 5% |
|
MG % | |
| UG % |
|
5% | molybdenum | 5% |
|
UG % | |
| MG % |
|
5% | phosphorus | 5% |
|
MG % | |
| UG % |
|
5% | selenium | 5% |
|
UG % | |
| MG % |
|
5% | zinc | 5% |
|
MG % | |
| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | G | |||
FAQ
Does spinach or russet potato contain more calories in 100 grams?Spinach has 70% less calories than russet potato - spinach has 23 calories in 100g and russet potato has 79 calories.
Is spinach or russet potato better for 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.
Does spinach or russet potato have more carbohydrates?
By weight, spinach has 3.9 times fewer carbohydrates than russet potato - spinach has 3.6g of carbs for 100g and russet potato has 18.1g of carbohydrates.
Does spinach or russet potato contain more calcium?
Spinach is a rich source of calcium and it has 660% more calcium than russet potato - spinach has 99mg of calcium in 100 grams and russet potato has 13mg of calcium.
Does spinach or russet potato contain more potassium?
Both spinach and russet potato are high in potassium. Spinach has 30% more potassium than russet potato - spinach has 558mg of potassium in 100 grams and russet potato has 417mg of potassium.