| Measure | Potato salad | Spinach |
|---|---|---|
| Typical serving | 1 cup (250 g) | 1 cup cooked (180 g) |
| Protein per serving | 6.7 g | 5.3 g |
| Protein per 100 g | 2.68 g | 2.97 g |
| Calories per serving | 358 kcal | 41 kcal |
| Protein density | 7% of calories | 52% of calories |
| Share of 50 g Daily Value | 13% | 11% |
| Protein quality | Incomplete | Incomplete |
| Category | Vegetables | Vegetables |
Compare foods · Potato salad · Spinach
Protein comparison
Potato salad vs Spinach: which has more protein?
Potato salad gives you 6.7 g of protein per 1 cup; spinach gives you 5.3 g per 1 cup cooked. On equal weight it is 2.68 g against 2.97 g per 100 g. The full side-by-side, from the same USDA-sourced records as the rest of the site:
The verdict
On equal weight this is close to a tie: potato salad has 2.68 g of protein per 100 g and spinach has 2.97 g. Per typical serving, potato salad delivers 6.7 g (1 cup) to spinach's 5.3 g (1 cup cooked), a difference of 1.4 g.
For the full breakdown of each food, see the protein in potato salad and protein in spinach pages, each with its USDA FoodData Central record id.
Quick answers
Potato salad vs Spinach FAQ
Which has more protein, potato salad or spinach?
Spinach has more protein per 100 g: 2.97 g against 2.68 g. Per typical serving, potato salad provides 6.7 g (1 cup) and spinach provides 5.3 g (1 cup cooked).
Is potato salad or spinach more protein-dense?
Spinach is the more protein-dense of the two: about 52% of its calories come from protein, against 7% for potato salad.
Are potato salad and spinach complete proteins?
No. Neither potato salad nor spinach is a complete protein on its own; pairing them with other protein sources across the day covers the full range of essential amino acids.
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