Quick Summary
When to Choose Sweet Potato
Choose sweet potato for energy from complex carbs, beta-carotene, satisfying sweet flavor, and filling meals.
When to Choose Spinach
Choose spinach for more iron and magnesium, much lower calories, tender leafy greens, and versatile use raw or cooked.
Nutrition Facts Comparison
Side-by-side comparison per undefinedundefined serving:
| Nutrient | Sweet Potato | Spinach | Winner |
|---|---|---|---|
| Calories | 86 | 23 | 🏆 Spinach |
| Protein | 1.6g | 2.9g | 🏆 Spinach |
| Carbohydrates | 20.1g | 3.6g | |
| Fiber | 3g | 2.2g | 🏆 Sweet Potato |
| Total Fat | 0.1g | 0g |
Key Vitamins & Minerals
Potassium
🏆 Spinach has 66% more
Vitamin A
🏆 Sweet Potato has 51% more
Vitamin C
🏆 Spinach has 11.7x more
Health Benefits Comparison
Sweet Potato Benefits
- Supports eye health
- Boosts immune system
- Promotes gut health
- May improve blood sugar regulation
- Rich in antioxidants
Spinach Benefits
- Extremely high in vitamin K for bone health
- Rich in iron for oxygen transport
- Abundant antioxidants for cellular protection
- High nitrate content supports cardiovascular health
Practical Considerations
💰 Cost
Sweet Potato: Moderate
Spinach: Moderate
🕒 Preparation
Sweet Potato: Easy
Spinach: Easy
📦 Storage
Sweet Potato: Refrigerate
Spinach: Refrigerate
🍽️ Versatility
Sweet Potato: Very versatile
Spinach: Very versatile
The Bottom Line
Both Sweet Potato and Spinach are nutritious choices with unique benefits. Your choice depends on your specific health goals, dietary preferences, and lifestyle.
Choose Sweet Potato if: Choose sweet potato for energy from complex carbs, beta-carotene, satisfying sweet flavor, and filling meals.
Choose Spinach if: Choose spinach for more iron and magnesium, much lower calories, tender leafy greens, and versatile use raw or cooked.
Best approach? Include both in your diet to get a wider range of nutrients!
Track Sweet Potato and Spinach in Nutrivio
Compare how Sweet Potato and Spinach fit into your personalized nutrition goals. Track macros, calories, and micronutrients to make informed food choices.
