Yam, cooked, boiled, drained, or baked, with salt vs Spinach, raw
Nutrition comparison per 100g
🏆
Yam, cooked, boiled, drained, or baked, with salt
4 wins
🏆
Spinach, raw
7 wins
| Nutrient | Yam, cooked, boiled, drained, or baked, with salt | Spinach, raw | Difference |
|---|---|---|---|
| Calories | 114 kcal | 23 kcal ★ | Yam, cooked, boiled, drained, or baked, with salt has 396% more |
| Protein | 1.49 g | 2.86 g ★ | Spinach, raw has 48% more |
| Carbs | 26.99 g ★ | 3.63 g | Yam, cooked, boiled, drained, or baked, with salt has 644% more |
| Fat | 0.14 g ★ | 0.39 g | Spinach, raw has 64% more |
| Fiber | 3.9 g ★ | 2.2 g | Yam, cooked, boiled, drained, or baked, with salt has 77% more |
| Sugar | 0.49 g | 0.42 g ★ | Yam, cooked, boiled, drained, or baked, with salt has 17% more |
| Sodium | 244 mg | 79 mg ★ | Yam, cooked, boiled, drained, or baked, with salt has 209% more |
| Calcium | 14 mg | 99 mg ★ | Spinach, raw has 86% more |
| Iron | 0.52 mg | 2.71 mg ★ | Spinach, raw has 81% more |
| Vitamin C | 12.1 mg | 28.1 mg ★ | Spinach, raw has 57% more |
| Potassium | 670 mg ★ | 558 mg | Yam, cooked, boiled, drained, or baked, with salt has 20% more |
Compare Food Groups
Compare whole food groups for a cleaner, averaged breakdown.