Ingredient swap
Spinach vs Sweet Potato
Spinach has 2.9 g protein and 23 calories per 100 g; sweet potato has 1.4 g and 76. They behave similarly in recipes.
How to swap
Swap by weight, not by cup: 1 cup of spinach (30 g) ≈ 0 cup of sweet potato.
Side by side
| Per 100 g | Spinach | Sweet Potato |
|---|---|---|
| Calories | 23 better | 76 |
| Protein | 2.9 gbetter | 1.4 g |
| Carbs | 3.6 gbetter | 17.5 g |
| Fat | 0.4 g | 0.1 g |
| Fiber | 2.2 g | 2.5 gbetter |
| Sugar | 0.4 gbetter | 5.7 g |
| Sodium | 79 mg | 27 mgbetter |
| 1 cup weighs | 30 g | 255 g |
"Better" means more protein or fiber, or fewer calories, carbs, sugar or salt. Fat is not scored.
Macros per 100 g
Common questions
Can I use sweet potato instead of spinach?
Swap by weight, not by cup: 1 cup of spinach (30 g) ≈ 0 cup of sweet potato.
Which has more protein?
Spinach, with 2.9 g per 100 g versus 1.4 g.
Which has fewer calories?
Spinach, with 23 calories per 100 g.