Spinach vs Sweet Potatoes
Side-by-side nutrition comparison per serving. See which fits your goals better.
Short answer
Spinach has more protein than Sweet Potatoes: 2.9g vs 1.6g per 100g.
Spinach has fewer calories: 23 vs 86 per 100g (Sweet Potatoes).
Quick Verdict
Best for weight loss
Spinach
Best for muscle gain
Spinach
Best for low-carb
Spinach
Macro Comparison
Spinach: 100g (100g) | Sweet Potatoes: 100g (100g)
23
Spinach
86
Sweet Potatoes
2.86g
Spinach
1.58g
Sweet Potatoes
3.63g
Spinach
17.3g
Sweet Potatoes
0.39g
Spinach
0.38g
Sweet Potatoes
Protein Efficiency
What percentage of calories come from protein — higher is better for staying lean.
50%
Spinach
7%
Sweet Potatoes
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| Nutrient | Spinach | Sweet Potatoes |
|---|---|---|
| Calories | 23 | 86 |
| Protein | 2.9g | 1.6g |
| Carbs | 3.6g | 17.3g |
| Fat | 0.4g | 0.4g |
| Fiber | 2.2g | — |
| Sugar | 0.42g | — |
| Sodium | 79mg | 0mg |
| Cholesterol | 0mg | — |
| Saturated Fat | 0.06g | — |
| Potassium | 558mg | 486mg |
| Vitamin A | 469mcg | — |
| Vitamin C | 28.1mg | 14.8mg |
| Calcium | 99mg | 22.3mg |
| Iron | 2.71mg | 0.4mg |
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 — 1.3g more than Sweet Potatoes.
For low-carb diets
Choose Spinach with 3.63g carbs per serving.
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Take the free quizCommon Questions
Is Spinach or Sweet Potatoes better for weight loss?
For weight loss, Spinach is the better choice. Spinach has 23 calories and 2.86g protein per serving, while Sweet Potatoes has 86 calories and 1.58g protein. Lower calories with higher protein helps you stay full while eating fewer calories.
Which has more protein, Spinach or Sweet Potatoes?
Spinach has more protein per serving. Spinach provides 2.86g and Sweet Potatoes provides 1.58g of protein.
Can I eat both spinach and sweet potatoes together?
Yes! Combining spinach and sweet potatoes gives you 109 calories and 4.4399999999999995g protein. This combination can work well as part of a balanced meal.