Side-by-Side Comparison
Vegetables & Leafy Greens
Russet Potato (Raw Starchy Tuber) vs. Spinach (Raw Leafy Greens)
Comparing 2 standards across 16 specifications. 16 key differences identified.
Comparing:
Russet Potato (Raw Starchy Tuber)
Spinach (Raw Leafy Greens)
Per 100g raw Russet potato flesh, it provides 79 kcal, 2.14g protein, 18.1g carbohydrates (1.3g fiber / 16.8g net carbs), 0.08g fat, 417mg potassium (9% DV), 19.7mg Vitamin C (22% DV), and high-amylose baking starches with a Glycemic Index of 78–85.
Per 100g raw spinach, you get 23 kcal, 2.86g protein, 3.63g carbohydrates (2.2g dietary fiber / 1.43g net carbs), 0.39g fat, 483µg Vitamin K1 (402% DV), 469µg Vitamin A RAE (52% DV), 194µg Folate (49% DV), 2.71mg iron, 99mg calcium, and ~750–900mg oxalic acid.
Specification Comparison Table
16 Parameters| Parameter / Spec | ||
|---|---|---|
|
Energy / Calories
|
79 kcal (331 kJ) kcal | 23 kcal (97 kJ) kcal |
|
Protein
|
2.14 g (Contains complete patatin tuber storage protein) g | 2.86 g (High-protein leafy vegetable) g |
|
Carbohydrates
|
18.1 g (Net Carbs: 16.8 g) g | 3.63 g (Net Carbs: 1.43 g) g |
|
Dietary Fiber
|
1.30 g (Rises to 2.3g with skin) g | 2.20 g (61% of total carbs) g |
|
Net Carbohydrates
|
16.8 g g | 1.43 g g |
|
Total Sugars
|
0.62 g g | 0.42 g g |
|
Total Fat
|
0.08 g g | 0.39 g g |
|
Vitamin K1
|
1.9 µg µg | 483 µg (402% DV) µg |
|
Vitamin C
|
19.7 mg (22% DV) mg | 28.1 mg (31% DV) mg |
|
Folate (B9)
|
15 µg µg | 194 µg (49% DV) µg |
|
Iron (Non-Heme)
|
0.81 mg mg | 2.71 mg (15% DV / Bound by oxalates) mg |
|
Calcium
|
12.0 mg mg | 99.0 mg (10% DV / ~5% bioavailability due to oxalates) mg |
|
Potassium
|
417 mg (9% DV / Outranks bananas) mg | 558 mg (12% DV) mg |
|
Water Content
|
79.2 % % | 91.4 % % |
|
Vitamin A (Beta-Carotene)
|
— | 469 µg RAE (52% DV) µg RAE |
|
Oxalic Acid (Oxalates)
|
— | ~750 – 900 mg / 100g (High oxalate profile) mg |
Other Alternatives to Compare
Compare Russet Potato (Raw Starchy Tuber) vs. Brussels Sprouts (Raw Brassica Buds) →
Compare Russet Potato (Raw Starchy Tuber) vs. Carrots (Raw Mature Root) →
Compare Russet Potato (Raw Starchy Tuber) vs. Curly Kale (Raw Brassica Greens) →
Compare Russet Potato (Raw Starchy Tuber) vs. Fresh Broccoli (Raw Florets & Stems) →
Compare Russet Potato (Raw Starchy Tuber) vs. Fresh Cauliflower (Raw Florets) →
Compare Russet Potato (Raw Starchy Tuber) vs. Fresh Garlic (Raw Allium Cloves) →
Compare Russet Potato (Raw Starchy Tuber) vs. Lacinato Kale (Dinosaur / Tuscan Cavolo Nero) →
Compare Russet Potato (Raw Starchy Tuber) vs. Red Bell Pepper (Raw Sweet Capsicum) →
Compare Russet Potato (Raw Starchy Tuber) vs. Sweet Potato (Raw Orange-Fleshed) →
Compare Russet Potato (Raw Starchy Tuber) vs. Yellow Onion (Raw Allium Bulb) →