Potatoes vs Spinach
Side-by-side nutrition comparison per serving. See which fits your goals better.
Short answer
Spinach has more protein than Potatoes: 2.9g vs 2.1g per 100g.
Spinach has fewer calories: 23 vs 77 per 100g (Potatoes).
Quick Verdict
Best for weight loss
Spinach
Best for muscle gain
Spinach
Best for low-carb
Spinach
Macro Comparison
Potatoes: 100g (100g) | Spinach: 100g (100g)
77
Potatoes
23
Spinach
2.05g
Potatoes
2.86g
Spinach
17.5g
Potatoes
3.63g
Spinach
0.09g
Potatoes
0.39g
Spinach
Protein Efficiency
What percentage of calories come from protein — higher is better for staying lean.
11%
Potatoes
50%
Spinach
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| Nutrient | Potatoes | Spinach |
|---|---|---|
| Calories | 77 | 23 |
| Protein | 2g | 2.9g |
| Carbs | 17.5g | 3.6g |
| Fat | 0.1g | 0.4g |
| Fiber | 2.1g | 2.2g |
| Sugar | 0.82g | 0.42g |
| Sodium | 6mg | 79mg |
| Cholesterol | 0mg | 0mg |
| Saturated Fat | 0.03g | 0.06g |
| Potassium | 425mg | 558mg |
| Vitamin A | 0mcg | 469mcg |
| Vitamin C | 19.7mg | 28.1mg |
| Calcium | 12mg | 99mg |
| Iron | 0.81mg | 2.71mg |
Which Should You Choose?
For weight loss
Choose Spinach. With 23 calories and 2.86g protein, it gives you more protein per calorie — keeping you full while cutting calories.
For muscle gain
Choose Spinach. Spinach delivers 2.86g protein per serving — 0.8g more than Potatoes.
For low-carb diets
Choose Spinach with 3.63g carbs per serving.
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Take the free quizCommon Questions
Is Potatoes or Spinach better for weight loss?
For weight loss, Spinach is the better choice. Potatoes has 77 calories and 2.05g protein per serving, while Spinach has 23 calories and 2.86g protein. Lower calories with higher protein helps you stay full while eating fewer calories.
Which has more protein, Potatoes or Spinach?
Spinach has more protein per serving. Potatoes provides 2.05g and Spinach provides 2.86g of protein.
Can I eat both potatoes and spinach together?
Yes! Combining potatoes and spinach gives you 100 calories and 4.91g protein. This combination can work well as part of a balanced meal.