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  6. Spinach, cooked, boiled, drained, with salt vs. Tomato

Spinach, cooked, boiled, drained, with salt vs. Tomato — In-Depth Nutrition Comparison

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Summary of differences between spinach, cooked, boiled, drained, with salt and tomato

  • Tomato has less vitamin K, vitamin A, iron, manganese, folate, magnesium, vitamin B2, copper, and calcium than spinach, cooked, boiled, drained, with salt.
  • Spinach, cooked, boiled, drained, with salt covers your daily need for vitamin K 405% more than tomato.
  • Spinach, cooked, boiled, drained, with salt has 62 times more Vitamin K than tomato. While spinach, cooked, boiled, drained, with salt has 493.6µg of Vitamin K, tomato has only 7.9µg.
  • Tomato has less sodium.

These are the specific foods used in this comparison Spinach, cooked, boiled, drained, with salt and Tomatoes, red, ripe, raw, year round average.

Infographic

Spinach, cooked, boiled, drained, with salt 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 62% 41% 41% 134% 58% 21% 24% 40% 122% 8.2%
Tomato
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 +690.9%
Contains more CalciumCalcium +1260%
Contains more PotassiumPotassium +96.6%
Contains more IronIron +1222.2%
Contains more CopperCopper +194.9%
Contains more ZincZinc +347.1%
Contains more PhosphorusPhosphorus +133.3%
Contains more ManganeseManganese +720.2%
Contains more SeleniumSelenium +∞%
Contains less SodiumSodium -98.4%

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 33% 629% 42% 0% 24% 54% 9.2% 8.7% 56% 0% 1234% 110% 11%
Tomato
Tomato
2
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% 50% 11% 0% 9.3% 4.4% 11% 5.3% 18% 0% 20% 11% 3.7%
Contains more Vitamin AVitamin A +1158.2%
Contains more Vitamin EVitamin E +285.2%
Contains more Vitamin B1Vitamin B1 +156.8%
Contains more Vitamin B2Vitamin B2 +1142.1%
Contains more Vitamin B5Vitamin B5 +62.9%
Contains more Vitamin B6Vitamin B6 +202.5%
Contains more Vitamin KVitamin K +6148.1%
Contains more FolateFolate +873.3%
Contains more CholineCholine +194%
Contains more Vitamin CVitamin C +39.8%
Contains more Vitamin B3Vitamin B3 +21.2%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
3% 4% 91% 2%
Protein: 2.97 g
Fats: 0.26 g
Carbs: 3.75 g
Water: 91.21 g
Other: 1.81 g
Tomato
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 +237.5%
Contains more FatsFats +30%
Contains more OtherOther +254.9%
~equal in Carbs ~3.89g
~equal in Water ~94.52g

Fat Type Comparison

Fat type breakdown side-by-side comparison
27% 4% 69%
Saturated Fat: Sat. Fat 0.043 g
Monounsaturated Fat: Mono. Fat 0.006 g
Polyunsaturated fat: Poly. Fat 0.109 g
Tomato
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 +31.3%
Contains less Sat. FatSaturated Fat -34.9%
Contains more Mono. FatMonounsaturated Fat +416.7%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Spinach, cooked, boiled, drained, with salt 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
Rich in vitamins ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Spinach, cooked, boiled, drained, with salt Tomato Opinion
Calories 23kcal 18kcal Spinach, cooked, boiled, drained, with salt
Protein 2.97g 0.88g Spinach, cooked, boiled, drained, with salt
Fats 0.26g 0.2g Spinach, cooked, boiled, drained, with salt
Vitamin C 9.8mg 13.7mg Tomato
Net carbs 1.35g 2.69g Tomato
Carbs 3.75g 3.89g Tomato
Magnesium 87mg 11mg Spinach, cooked, boiled, drained, with salt
Calcium 136mg 10mg Spinach, cooked, boiled, drained, with salt
Potassium 466mg 237mg Spinach, cooked, boiled, drained, with salt
Iron 3.57mg 0.27mg Spinach, cooked, boiled, drained, with salt
Sugar 0.43g 2.63g Spinach, cooked, boiled, drained, with salt
Fiber 2.4g 1.2g Spinach, cooked, boiled, drained, with salt
Copper 0.174mg 0.059mg Spinach, cooked, boiled, drained, with salt
Zinc 0.76mg 0.17mg Spinach, cooked, boiled, drained, with salt
Phosphorus 56mg 24mg Spinach, cooked, boiled, drained, with salt
Sodium 306mg 5mg Tomato
Vitamin A 10481IU 833IU Spinach, cooked, boiled, drained, with salt
Vitamin A 524µg 42µg Spinach, cooked, boiled, drained, with salt
Vitamin E 2.08mg 0.54mg Spinach, cooked, boiled, drained, with salt
Manganese 0.935mg 0.114mg Spinach, cooked, boiled, drained, with salt
Selenium 1.5µg 0µg Spinach, cooked, boiled, drained, with salt
Vitamin B1 0.095mg 0.037mg Spinach, cooked, boiled, drained, with salt
Vitamin B2 0.236mg 0.019mg Spinach, cooked, boiled, drained, with salt
Vitamin B3 0.49mg 0.594mg Tomato
Vitamin B5 0.145mg 0.089mg Spinach, cooked, boiled, drained, with salt
Vitamin B6 0.242mg 0.08mg Spinach, cooked, boiled, drained, with salt
Vitamin K 493.6µg 7.9µg Spinach, cooked, boiled, drained, with salt
Folate 146µg 15µg Spinach, cooked, boiled, drained, with salt
Choline 19.7mg 6.7mg Spinach, cooked, boiled, drained, with salt
Saturated Fat 0.043g 0.028g Tomato
Monounsaturated Fat 0.006g 0.031g Tomato
Polyunsaturated fat 0.109g 0.083g Spinach, cooked, boiled, drained, with salt
Tryptophan 0.04mg 0.006mg Spinach, cooked, boiled, drained, with salt
Threonine 0.127mg 0.027mg Spinach, cooked, boiled, drained, with salt
Isoleucine 0.152mg 0.018mg Spinach, cooked, boiled, drained, with salt
Leucine 0.231mg 0.025mg Spinach, cooked, boiled, drained, with salt
Lysine 0.182mg 0.027mg Spinach, cooked, boiled, drained, with salt
Methionine 0.055mg 0.006mg Spinach, cooked, boiled, drained, with salt
Phenylalanine 0.134mg 0.027mg Spinach, cooked, boiled, drained, with salt
Valine 0.168mg 0.018mg Spinach, cooked, boiled, drained, with salt
Histidine 0.066mg 0.014mg Spinach, cooked, boiled, drained, with salt
Fructose 1.37g Tomato

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Spinach, cooked, boiled, drained, with salt 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
170%
Spinach, cooked, boiled, drained, with salt
15%
Tomato
Minerals Daily Need Coverage Score
55%
Spinach, cooked, boiled, drained, with salt
9%
Tomato

Comparison summary

Which food contains less Sodium?
Tomato
Tomato contains less Sodium (difference - 301mg)
Which food is lower in Saturated Fat?
Tomato
Tomato is lower in Saturated Fat (difference - 0.015g)
Which food is lower in Sugar?
Spinach, cooked, boiled, drained, with salt
Spinach, cooked, boiled, drained, with salt is lower in Sugar (difference - 2.2g)
Which food is lower in glycemic index?
Spinach, cooked, boiled, drained, with salt
Spinach, cooked, boiled, drained, with salt is lower in glycemic index (difference - 23)
Which food is cheaper?
Spinach, cooked, boiled, drained, with salt
Spinach, cooked, boiled, drained, with salt is cheaper (difference - $0.4)
Which food is richer in minerals?
Spinach, cooked, boiled, drained, with salt
Spinach, cooked, boiled, drained, with salt is relatively richer in minerals
Which food is richer in vitamins?
Spinach, cooked, boiled, drained, with salt
Spinach, cooked, boiled, drained, with salt 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, cooked, boiled, drained, with salt - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170531/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.