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Spinach, canned, regular pack, solids and liquids vs. Tomato — In-Depth Nutrition Comparison

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How are spinach, canned, regular pack, solids and liquids and tomatoes different?

  • Tomatoes contain less vitamin K, vitamin A, manganese, iron, folate, magnesium, calcium, vitamin E, and vitamin B2 than spinach, canned, regular pack, solids, and liquids.
  • Spinach, canned, regular pack, solids, and liquids covers your daily need for vitamin K, 311% more than tomatoes.
  • Spinach, canned, regular pack, solids,, and liquids has 64 times more sodium than tomatoes. Spinach, canned, regular pack, solids,, and liquids has 319mg of sodium, while tomatoes have 5mg.

Spinach, canned, regular pack, solids, and liquids and Tomatoes, red, ripe, raw, year round average types were used in this article.

Infographic

Spinach, canned, regular pack, solids and liquids 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 40% 25% 20% 59% 39% 11% 14% 42% 64% 6.5%
Tomato
1
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 7.9% 3% 21% 10% 20% 4.6% 10% 0.65% 15% 0%
Contains more MagnesiumMagnesium +409.1%
Contains more CalciumCalcium +730%
Contains more IronIron +485.2%
Contains more CopperCopper +96.6%
Contains more ZincZinc +147.1%
Contains more PhosphorusPhosphorus +33.3%
Contains more ManganeseManganese +332.5%
Contains more SeleniumSelenium +∞%
Contains less SodiumSodium -98.4%
~equal in Potassium ~237mg

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.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 45% 135% 32% 0% 4.5% 24% 5.1% 2.3% 18% 0% 952% 44% 8.3%
Tomato
3
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 46% 14% 11% 0% 9.3% 4.4% 11% 5.3% 18% 0% 20% 11% 3.7%
Contains more Vitamin AVitamin A +861.9%
Contains more Vitamin EVitamin E +196.3%
Contains more Vitamin B2Vitamin B2 +457.9%
Contains more Vitamin KVitamin K +4720.3%
Contains more FolateFolate +286.7%
Contains more CholineCholine +126.9%
Contains more Vitamin B1Vitamin B1 +105.6%
Contains more Vitamin B3Vitamin B3 +119.2%
Contains more Vitamin B5Vitamin B5 +134.2%
~equal in Vitamin C ~13.7mg
~equal in Vitamin D ~0µg
~equal in Vitamin B6 ~0.08mg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
2% 3% 93%
Protein: 2.11 g
Fats: 0.37 g
Carbs: 2.92 g
Water: 93.22 g
Other: 1.38 g
Tomato
2
4% 95%
Protein: 0.88 g
Fats: 0.2 g
Carbs: 3.89 g
Water: 94.52 g
Other: 0.51 g
Contains more ProteinProtein +139.8%
Contains more FatsFats +85%
Contains more OtherOther +170.6%
Contains more CarbsCarbs +33.2%
~equal in Water ~94.52g

Fat Type Comparison

Fat type breakdown side-by-side comparison
27% 4% 69%
Saturated fat: Sat. Fat 0.06 g
Monounsaturated fat: Mono. Fat 0.01 g
Polyunsaturated fat: Poly. Fat 0.155 g
Tomato
2
20% 22% 58%
Saturated fat: Sat. Fat 0.028 g
Monounsaturated fat: Mono. Fat 0.031 g
Polyunsaturated fat: Poly. Fat 0.083 g
Contains more Poly. FatPolyunsaturated fat +86.7%
Contains less Sat. FatSaturated fat -53.3%
Contains more Mono. FatMonounsaturated fat +210%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Spinach, canned, regular pack, solids and liquids Tomato
Lower in Sodium ok
Lower in Saturated fat ok
Lower in Sugar ok
Lower in Glycemic Index ok
Lower in price ok
Rich in minerals ok
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Spinach, canned, regular pack, solids and liquids Tomato DV% diff.
Vitamin K 380.8µg 7.9µg 311%
Vitamin A 404µg 42µg 40%
Iron 1.58mg 0.27mg 16%
Manganese 0.493mg 0.114mg 16%
Sodium 319mg 5mg 14%
Folate 58µg 15µg 11%
Magnesium 56mg 11mg 11%
Calcium 83mg 10mg 7%
Vitamin B2 0.106mg 0.019mg 7%
Vitamin E 1.6mg 0.54mg 7%
Copper 0.116mg 0.059mg 6%
Fructose 1.37g 2%
Choline 15.2mg 6.7mg 2%
Vitamin B3 0.271mg 0.594mg 2%
Protein 2.11g 0.88g 2%
Selenium 1.2µg 0µg 2%
Vitamin B1 0.018mg 0.037mg 2%
Fiber 1.6g 1.2g 2%
Zinc 0.42mg 0.17mg 2%
Phosphorus 32mg 24mg 1%
Vitamin B5 0.038mg 0.089mg 1%
Calories 19kcal 18kcal 0%
Fats 0.37g 0.2g 0%
Vitamin C 13.5mg 13.7mg 0%
Carbs 2.92g 3.89g 0%
Net carbs 1.32g 2.69g N/A
Potassium 230mg 237mg 0%
Sugar 0.33g 2.63g N/A
Vitamin B6 0.08mg 0.08mg 0%
Saturated fat 0.06g 0.028g 0%
Monounsaturated fat 0.01g 0.031g 0%
Polyunsaturated fat 0.155g 0.083g 0%
Tryptophan 0.028mg 0.006mg 0%
Threonine 0.09mg 0.027mg 0%
Isoleucine 0.108mg 0.018mg 0%
Leucine 0.164mg 0.025mg 0%
Lysine 0.129mg 0.027mg 0%
Methionine 0.039mg 0.006mg 0%
Phenylalanine 0.095mg 0.027mg 0%
Valine 0.119mg 0.018mg 0%
Histidine 0.047mg 0.014mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Spinach, canned, regular pack, solids and liquids Tomato
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
98%
Spinach, canned, regular pack, solids and liquids
12%
Tomato
Minerals Daily Need Coverage Score
32%
Spinach, canned, regular pack, solids and liquids
9%
Tomato

Comparison summary

Which food contains less Sodium?
Tomato
Tomato contains less Sodium (difference - 314mg)
Which food is lower in Saturated fat?
Tomato
Tomato is lower in Saturated fat (difference - 0.032g)
Which food is lower in Sugar?
Spinach, canned, regular pack, solids and liquids
Spinach, canned, regular pack, solids and liquids is lower in Sugar (difference - 2.3g)
Which food is lower in glycemic index?
Spinach, canned, regular pack, solids and liquids
Spinach, canned, regular pack, solids and liquids is lower in glycemic index (difference - 23)
Which food is cheaper?
Spinach, canned, regular pack, solids and liquids
Spinach, canned, regular pack, solids and liquids is cheaper (difference - $0.4)
Which food is richer in minerals?
Spinach, canned, regular pack, solids and liquids
Spinach, canned, regular pack, solids and liquids is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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, canned, regular pack, solids and liquids - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169285/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.