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  6. Spinach raw vs. Tomato

Spinach raw vs. Tomato — In-Depth Nutrition Comparison

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What are the main differences between Spinach raw and Tomato?

  • Spinach raw has more Vitamin K, Vitamin A RAE, Folate, Manganese, Iron, Magnesium, Vitamin C, Vitamin B2, Vitamin E , and Potassium than Tomato.
  • Spinach raw's daily need coverage for Vitamin K is 396% higher.
  • Tomato has 13 times less Folate than Spinach raw. Spinach raw has 194µg of Folate, while Tomato has 15µg.

We used Spinach, raw and Tomatoes, red, ripe, raw, year round average types in this comparison.

Infographic

Spinach raw vs Tomato infographic
Infographic link

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Spinach raw
Spinach raw
9
:
1
Tomato
Tomato
Contains more Calcium +890%
Contains more Iron +903.7%
Contains more Magnesium +618.2%
Contains more Phosphorus +104.2%
Contains more Potassium +135.4%
Contains more Zinc +211.8%
Contains more Copper +120.3%
Contains more Manganese +686.8%
Contains more Selenium +∞%
Contains less Sodium -93.7%
Spinach raw
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 30% 102% 57% 22% 50% 11% 15% 44% 117% 6%
Tomato
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 11% 8% 11% 21% 1% 5% 20% 15% 0%
Contains more Calcium +890%
Contains more Iron +903.7%
Contains more Magnesium +618.2%
Contains more Phosphorus +104.2%
Contains more Potassium +135.4%
Contains more Zinc +211.8%
Contains more Copper +120.3%
Contains more Manganese +686.8%
Contains more Selenium +∞%
Contains less Sodium -93.7%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Spinach raw
Spinach raw
9
:
1
Tomato
Tomato
Contains more Vitamin A +1025.7%
Contains more Vitamin E +275.9%
Contains more Vitamin C +105.1%
Contains more Vitamin B1 +110.8%
Contains more Vitamin B2 +894.7%
Contains more Vitamin B3 +21.9%
Contains more Vitamin B6 +143.8%
Contains more Folate +1193.3%
Contains more Vitamin K +6012.7%
Contains more Vitamin B5 +36.9%
Spinach raw
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 563% 41% 0% 94% 20% 44% 14% 4% 45% 146% 0% 1208%
Tomato
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 50% 11% 0% 46% 10% 5% 12% 6% 19% 12% 0% 20%
Contains more Vitamin A +1025.7%
Contains more Vitamin E +275.9%
Contains more Vitamin C +105.1%
Contains more Vitamin B1 +110.8%
Contains more Vitamin B2 +894.7%
Contains more Vitamin B3 +21.9%
Contains more Vitamin B6 +143.8%
Contains more Folate +1193.3%
Contains more Vitamin K +6012.7%
Contains more Vitamin B5 +36.9%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Spinach raw
Spinach raw
3
:
2
Tomato
Tomato
Contains more Protein +225%
Contains more Fats +95%
Contains more Other +237.3%
Equal in Carbs - 3.89
Equal in Water - 94.52
Spinach raw
3% 4% 91% 2%
Protein: 2.86 g
Fats: 0.39 g
Carbs: 3.63 g
Water: 91.4 g
Other: 1.72 g
Tomato
4% 95%
Protein: 0.88 g
Fats: 0.2 g
Carbs: 3.89 g
Water: 94.52 g
Other: 0.51 g
Contains more Protein +225%
Contains more Fats +95%
Contains more Other +237.3%
Equal in Carbs - 3.89
Equal in Water - 94.52

Fat Type Comparison

Fat type breakdown side-by-side comparison
Spinach raw
Spinach raw
1
:
2
Tomato
Tomato
Contains more Polyunsaturated fat +98.8%
Contains less Saturated Fat -55.6%
Contains more Monounsaturated Fat +210%
Spinach raw
26% 4% 69%
Saturated Fat: 0.063 g
Monounsaturated Fat: 0.01 g
Polyunsaturated fat: 0.165 g
Tomato
20% 22% 58%
Saturated Fat: 0.028 g
Monounsaturated Fat: 0.031 g
Polyunsaturated fat: 0.083 g
Contains more Polyunsaturated fat +98.8%
Contains less Saturated Fat -55.6%
Contains more Monounsaturated Fat +210%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Spinach raw
Spinach raw
2
:
2
Tomato
Tomato
Contains more Sucrose +∞%
Contains more Galactose +∞%
Contains more Glucose +1036.4%
Contains more Fructose +813.3%
Spinach raw
16% 26% 35% 23%
Starch: 0 g
Sucrose: 0.07 g
Glucose: 0.11 g
Fructose: 0.15 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0.1 g
Tomato
48% 52%
Starch: 0 g
Sucrose: 0 g
Glucose: 1.25 g
Fructose: 1.37 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more Sucrose +∞%
Contains more Galactose +∞%
Contains more Glucose +1036.4%
Contains more Fructose +813.3%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Spinach raw Tomato
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in Sugar ok
Lower in price ok
Rich in minerals ok
Rich in vitamins ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Spinach raw Tomato Opinion
Net carbs 1.43g 2.69g Tomato
Protein 2.86g 0.88g Spinach raw
Fats 0.39g 0.2g Spinach raw
Carbs 3.63g 3.89g Tomato
Calories 23kcal 18kcal Spinach raw
Fructose 0.15g 1.37g Tomato
Sugar 0.42g 2.63g Spinach raw
Fiber 2.2g 1.2g Spinach raw
Calcium 99mg 10mg Spinach raw
Iron 2.71mg 0.27mg Spinach raw
Magnesium 79mg 11mg Spinach raw
Phosphorus 49mg 24mg Spinach raw
Potassium 558mg 237mg Spinach raw
Sodium 79mg 5mg Tomato
Zinc 0.53mg 0.17mg Spinach raw
Copper 0.13mg 0.059mg Spinach raw
Manganese 0.897mg 0.114mg Spinach raw
Selenium 1µg 0µg Spinach raw
Vitamin A 9377IU 833IU Spinach raw
Vitamin A RAE 469µg 42µg Spinach raw
Vitamin E 2.03mg 0.54mg Spinach raw
Vitamin C 28.1mg 13.7mg Spinach raw
Vitamin B1 0.078mg 0.037mg Spinach raw
Vitamin B2 0.189mg 0.019mg Spinach raw
Vitamin B3 0.724mg 0.594mg Spinach raw
Vitamin B5 0.065mg 0.089mg Tomato
Vitamin B6 0.195mg 0.08mg Spinach raw
Folate 194µg 15µg Spinach raw
Vitamin K 482.9µg 7.9µg Spinach raw
Tryptophan 0.039mg 0.006mg Spinach raw
Threonine 0.122mg 0.027mg Spinach raw
Isoleucine 0.147mg 0.018mg Spinach raw
Leucine 0.223mg 0.025mg Spinach raw
Lysine 0.174mg 0.027mg Spinach raw
Methionine 0.053mg 0.006mg Spinach raw
Phenylalanine 0.129mg 0.027mg Spinach raw
Valine 0.161mg 0.018mg Spinach raw
Histidine 0.064mg 0.014mg Spinach raw
Saturated Fat 0.063g 0.028g Tomato
Monounsaturated Fat 0.01g 0.031g Tomato
Polyunsaturated fat 0.165g 0.083g Spinach raw

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Spinach raw Tomato
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
181%
Spinach raw
16%
Tomato
Minerals Daily Need Coverage Score
45%
Spinach raw
9%
Tomato

Comparison summary

Which food contains less Sodium?
Tomato
Tomato contains less Sodium (difference - 74mg)
Which food is lower in Saturated Fat?
Tomato
Tomato is lower in Saturated Fat (difference - 0.035g)
Which food is lower in glycemic index?
Tomato
Tomato is lower in glycemic index (difference - 9)
Which food is lower in Sugar?
Spinach raw
Spinach raw is lower in Sugar (difference - 2.21g)
Which food is cheaper?
Spinach raw
Spinach raw is cheaper (difference - $0.2)
Which food is richer in minerals?
Spinach raw
Spinach raw is relatively richer in minerals
Which food is richer in vitamins?
Spinach raw
Spinach raw is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Spinach raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168462/nutrients
  2. Tomato - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170457/nutrients

All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.