Calorie comparison
Spinach vs Sweet Potato
Per 100 grams, spinach is the lighter choice by 63 calories, while spinach delivers more protein. The right pick depends on your goal — fewer calories for a cut, more protein to stay full.
Per 100 grams
| Per 100 g | Spinach | Sweet Potato |
|---|---|---|
| Calories | 23 | 86 |
| Protein | 2.9 g | 1.6 g |
| Carbs | 3.6 g | 20 g |
| Fat | 0.4 g | 0.1 g |
Orange highlights the "better for a calorie deficit" value (fewer calories, fat and carbs; more protein). Your goals decide what "better" means.
Per typical serving
🥬 Spinach
1 cup (30 g)
7 cal
0.9 g protein · 1.1 g carbs · 0.1 g fat
🍠 Sweet Potato
1 medium (130 g)
112 cal
2.1 g protein · 26 g carbs · 0.1 g fat
Frequently asked
Which has more calories, spinach or sweet potato?
Per 100 g, spinach has 23 calories and sweet potato has 86. Spinach is lower in calories.
Which has more protein, spinach or sweet potato?
Spinach has 2.9 g of protein per 100 g; sweet potato has 1.6 g. Spinach wins on protein.
Is spinach or sweet potato better for weight loss?
For a calorie deficit, the lower-calorie, higher-protein option usually helps you stay full on fewer calories. Here that leans toward spinach — but portion size matters more than which food you pick.
Don't guess. Snap it.
Whether it's spinach or sweet potato, CalorieScan AI logs it from a photo in seconds.
Download for iPhone