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Spinach vs Tomato - In-Depth Nutrition Comparison

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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 contains less Sugars?
Spinach
Spinach contains less Sugars (difference - 2.21g)
Which food is lower in glycemic index?
Spinach
Spinach is lower in glycemic index (difference - 6)
Which food is cheaper?
Spinach
Spinach is cheaper (difference - $0.2)
Which food is richer in minerals?
Spinach
Spinach is relatively richer in minerals
Which food is richer in vitamins?
Spinach
Spinach is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

Comparison summary table

Pay attention at the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Spinach Tomato
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Sugars ok
Lower in glycemic index ok
Lower in price ok
Rich in minerals ok
Rich in vitamins ok
Lower in Cholesterol Equal

Which food is preferable in case of diets?

ok
ok
is better in case of low diet
Spinach Tomato
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet ok

Vitamin and Mineral Summary Scores

Summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfils human daily needs, the more the summary score is
Vitamin Summary Score
220
Spinach
16
Tomato
Mineral Summary Score
30
Spinach
7
Tomato

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
:
1
Tomato
Contains more Iron +903.7%
Contains more Calcium +890%
Contains more Potassium +135.4%
Contains more Magnesium +618.2%
Contains more Copper +120.3%
Contains more Zinc +211.8%
Contains more Phosphorus +104.2%
Contains less Sodium -93.7%
Contains more Iron +903.7%
Contains more Calcium +890%
Contains more Potassium +135.4%
Contains more Magnesium +618.2%
Contains more Copper +120.3%
Contains more Zinc +211.8%
Contains more Phosphorus +104.2%
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" chart below show how much of the daily needs can be covered by 300 grams of the food
:
1
Tomato
Contains more Vitamin C +105.1%
Contains more Vitamin A +1025.7%
Contains more Vitamin E +275.9%
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 Vitamin K +6012.7%
Contains more Vitamin B5 +36.9%
Contains more Vitamin C +105.1%
Contains more Vitamin A +1025.7%
Contains more Vitamin E +275.9%
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 Vitamin K +6012.7%
Contains more Vitamin B5 +36.9%

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of the food
Protein
17%
Spinach
5%
Tomato
Carbohydrates
4%
Spinach
4%
Tomato
Fats
2%
Spinach
1%
Tomato

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All nutrients comparison - raw data values

In the column "Opinion" we made some assumptions which could be controversial. For instance we are assuming that less saturated fats is good for you. Please ignore this column if you have your own opinion.We marked the nutrients, comparison of which we considered as not meaningful, as "N/A"
Nutrient Spinach Tomato Opinion
Calories 23 18 Spinach
Protein 2.86 0.88 Spinach
Fats 0.39 0.2 Spinach
Vitamin C 28.1 13.7 Spinach
Carbs 3.63 3.89 Tomato
Cholesterol 0 0
Vitamin D 0 0
Iron 2.71 0.27 Spinach
Calcium 99 10 Spinach
Potassium 558 237 Spinach
Magnesium 79 11 Spinach
Sugars 0.42 2.63 Tomato
Fiber 2.2 1.2 Spinach
Copper 0.13 0.059 Spinach
Zinc 0.53 0.17 Spinach
Starch 0 Tomato
Phosphorus 49 24 Spinach
Sodium 79 5 Tomato
Vitamin A 9377 833 Spinach
Vitamin E 2.03 0.54 Spinach
Vitamin D 0 0
Vitamin B1 0.078 0.037 Spinach
Vitamin B2 0.189 0.019 Spinach
Vitamin B3 0.724 0.594 Spinach
Vitamin B5 0.065 0.089 Tomato
Vitamin B6 0.195 0.08 Spinach
Vitamin B12 0 0
Vitamin K 482.9 7.9 Spinach
Folic acid (B9) 0 0
Trans Fat 0 0
Saturated Fat 0.063 0.028 Tomato
Monounsaturated Fat 0.01 0.031 Tomato
Polyunsaturated fat 0.165 0.083 Spinach
Tryptophan 0.039 0.006 Spinach
Threonine 0.122 0.027 Spinach
Isoleucine 0.147 0.018 Spinach
Leucine 0.223 0.025 Spinach
Lysine 0.174 0.027 Spinach
Methionine 0.053 0.006 Spinach
Phenylalanine 0.129 0.027 Spinach
Valine 0.161 0.018 Spinach
Histidine 0.064 0.014 Spinach
The main source of information is USDA Food Composition Database (U.S. Department of Agriculture)
Dietary Guidelines for Americans is used as the primary source for advice in this web resource
Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.