Spinach
1 cup cooked (180g)
Sweet Potato
1 medium (150g)
Spinach vs Sweet Potato
A detailed nutrient-by-nutrient comparison per serving.
Quick Verdict
Spinach wins
Ties
Sweet Potato wins
Spinach leads on more nutrients per serving, but both foods have unique strengths.
Nutrient Comparison
Top nutrients as % Daily Value (capped at 100%)
Nutrient-by-Nutrient Breakdown
Spinach
Nutrient
Sweet Potato
Magnesium
Iron
Calcium
Zinc
Potassium
Selenium
Manganese
Phosphorus
Copper
Vitamin C
Folate
Vitamin A
Vitamin K
Vitamin E
Fiber
Choline
Practicality & Cost
Practicality Ratings
Diet tags: Spinach (vegetarian, vegan, pescatarian, dairy_free, nut_free) •Sweet Potato (vegetarian, vegan, pescatarian, dairy_free, nut_free)
Weekly Cost Estimate
Sweet Potato is $1.00/week cheaper.
Better Together
These foods complement each other nutritionally through synergy effects.
Vitamin C dramatically increases iron absorption
Pro tip: Squeeze lemon on your lentils or pair spinach with bell peppers
Magnesium is required to activate vitamin D
Pro tip: Pumpkin seeds + salmon = activation combo
High fiber can reduce zinc absorption — balance intake
Pro tip: Space high-fiber and zinc-rich meals apart if possible
Zinc helps transport vitamin A from the liver
Pro tip: Sweet potato + pumpkin seeds covers both nutrients
Vitamins D and A balance each other for immune function
Pro tip: Salmon (D) + sweet potato (A) covers both fat-soluble vitamins
Copper is essential for iron metabolism and red blood cell formation
Pro tip: Liver and shellfish provide both — or pair cashews with lentils
High zinc intake can reduce copper absorption — balance both
Pro tip: Vary your protein sources between shellfish, nuts, and seeds
B6, B12, and folate drive the methylation cycle for DNA repair and homocysteine clearance
Pro tip: Salmon covers B6 and B12 — add lentils for folate to complete the trio
Vitamin C regenerates beta-carotene after it neutralizes free radicals
Pro tip: Bell peppers + sweet potatoes = powerful antioxidant combo
Related Comparisons
Full Nutrition Profiles
Disclaimer: Nutrient values are approximate and based on USDA FoodData Central. Actual values may vary by source, preparation method, and brand. Not medical advice.