Side-by-Side Comparison
Vegetables & Leafy Greens
Spinach (Raw Leafy Greens) vs. Sweet Potato (Raw Orange-Fleshed)
Comparing 2 standards across 16 specifications. 16 key differences identified.
Comparing:
Spinach (Raw Leafy Greens)
Sweet Potato (Raw Orange-Fleshed)
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.
Per 100g raw orange sweet potato, you get 86 kcal, 1.57g protein, 20.1g carbohydrates (3.0g fiber / 4.18g sugars / 17.1g net carbs), 0.05g fat, 709µg Vitamin A RAE (79% DV), 337mg potassium, and complex starches with a Glycemic Index of 44 (boiled) to 94 (baked).
Specification Comparison Table
16 Parameters| Parameter / Spec | ||
|---|---|---|
|
Energy / Calories
|
23 kcal (97 kJ) kcal | 86 kcal (360 kJ) kcal |
|
Protein
|
2.86 g (High-protein leafy vegetable) g | 1.57 g g |
|
Carbohydrates
|
3.63 g (Net Carbs: 1.43 g) g | 20.1 g (Net Carbs: 17.1 g) g |
|
Dietary Fiber
|
2.20 g (61% of total carbs) g | 3.0 g g |
|
Net Carbohydrates
|
1.43 g g | 17.1 g g |
|
Total Sugars
|
0.42 g g | 4.18 g (2.46g sucrose, 0.95g glucose, 0.77g fructose) g |
|
Total Fat
|
0.39 g g | 0.05 g g |
|
Vitamin K1
|
483 µg (402% DV) µg | 1.8 µg µg |
|
Vitamin A (Beta-Carotene)
|
469 µg RAE (52% DV) µg RAE | 709 µg RAE (79% DV) µg RAE |
|
Vitamin C
|
28.1 mg (31% DV) mg | 2.4 mg mg |
|
Folate (B9)
|
194 µg (49% DV) µg | 11 µg µg |
|
Iron (Non-Heme)
|
2.71 mg (15% DV / Bound by oxalates) mg | 0.61 mg mg |
|
Calcium
|
99.0 mg (10% DV / ~5% bioavailability due to oxalates) mg | 30.0 mg mg |
|
Potassium
|
558 mg (12% DV) mg | 337 mg (7% DV) mg |
|
Water Content
|
91.4 % % | 77.3 % % |
|
Oxalic Acid (Oxalates)
|
~750 – 900 mg / 100g (High oxalate profile) mg | — |
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