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  6. Spinach, frozen, chopped or leaf, cooked, boiled, drained, without salt vs. Tomato

Spinach, frozen, chopped or leaf, cooked, boiled, drained, without salt vs. Tomato — In-Depth Nutrition Comparison

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Summary of differences between Spinach, frozen, chopped or leaf, cooked, boiled, drained, without salt and Tomato

  • Spinach, frozen, chopped or leaf, cooked, boiled, drained, without salt has more Vitamin K, Vitamin A RAE, Folate, Manganese, Iron, Vitamin E , Magnesium, Calcium, and Vitamin B2, however, Tomato is higher in Vitamin C.
  • Spinach, frozen, chopped or leaf, cooked, boiled, drained, without salt covers your daily need of Vitamin K 444% more than Tomato.
  • Spinach, frozen, chopped or leaf, cooked, boiled, drained, without salt has 15 times more Calcium than Tomato. While Spinach, frozen, chopped or leaf, cooked, boiled, drained, without salt has 153mg of Calcium, Tomato has only 10mg.

These are the specific foods used in this comparison Spinach, frozen, chopped or leaf, cooked, boiled, drained, without salt and Tomatoes, red, ripe, raw, year round average.

Infographic

Spinach, frozen, chopped or leaf, cooked, boiled, drained, without 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 59% 46% 27% 74% 54% 13% 21% 13% 94% 30%
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 +645.5%
Contains more CalciumCalcium +1430%
Contains more PotassiumPotassium +27.4%
Contains more IronIron +625.9%
Contains more CopperCopper +172.9%
Contains more ZincZinc +188.2%
Contains more PhosphorusPhosphorus +108.3%
Contains more ManganeseManganese +528.9%
Contains more SeleniumSelenium +∞%
Contains less SodiumSodium -94.8%

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 7.3% 724% 71% 0% 20% 41% 8.2% 4.5% 31% 0% 1352% 91% 14%
Tomato
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% 50% 11% 0% 9.3% 4.4% 11% 5.3% 18% 0% 20% 11% 3.7%
Contains more Vitamin AVitamin A +1347.9%
Contains more Vitamin E Vitamin E +555.6%
Contains more Vitamin B1Vitamin B1 +110.8%
Contains more Vitamin B2Vitamin B2 +826.3%
Contains more Vitamin B6Vitamin B6 +70%
Contains more Vitamin KVitamin K +6744.3%
Contains more FolateFolate +706.7%
Contains more CholineCholine +270.1%
Contains more Vitamin CVitamin C +522.7%
Contains more Vitamin B3Vitamin B3 +35.3%
Contains more Vitamin B5Vitamin B5 +18.7%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
4% 5% 89%
Protein: 4.01 g
Fats: 0.87 g
Carbs: 4.8 g
Water: 88.94 g
Other: 1.38 g
Tomato
Tomato
1
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 +355.7%
Contains more FatsFats +335%
Contains more CarbsCarbs +23.4%
Contains more OtherOther +170.6%
~equal in Water ~94.52g

Fat Type Comparison

Fat type breakdown side-by-side comparison
30% 70%
Saturated Fat: Sat. Fat 0.157 g
Monounsaturated Fat: Mono. Fat 0 g
Polyunsaturated fat: Poly. Fat 0.371 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 +347%
Contains less Sat. FatSaturated Fat -82.2%
Contains more Mono. FatMonounsaturated Fat +∞%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
42% 40% 18%
Starch: 0 g
Sucrose: 0.21 g
Glucose: 0.2 g
Fructose: 0.09 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Tomato
Tomato
2
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 SucroseSucrose +∞%
Contains more GlucoseGlucose +525%
Contains more FructoseFructose +1422.2%
~equal in Starch ~0g
~equal in Lactose ~0g
~equal in Maltose ~0g
~equal in Galactose ~0g

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Spinach, frozen, chopped or leaf, cooked, boiled, drained, without 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, frozen, chopped or leaf, cooked, boiled, drained, without salt Tomato Opinion
Calories 34kcal 18kcal Spinach, frozen, chopped or leaf, cooked, boiled, drained, without salt
Protein 4.01g 0.88g Spinach, frozen, chopped or leaf, cooked, boiled, drained, without salt
Fats 0.87g 0.2g Spinach, frozen, chopped or leaf, cooked, boiled, drained, without salt
Vitamin C 2.2mg 13.7mg Tomato
Net carbs 1.1g 2.69g Tomato
Carbs 4.8g 3.89g Spinach, frozen, chopped or leaf, cooked, boiled, drained, without salt
Magnesium 82mg 11mg Spinach, frozen, chopped or leaf, cooked, boiled, drained, without salt
Calcium 153mg 10mg Spinach, frozen, chopped or leaf, cooked, boiled, drained, without salt
Potassium 302mg 237mg Spinach, frozen, chopped or leaf, cooked, boiled, drained, without salt
Iron 1.96mg 0.27mg Spinach, frozen, chopped or leaf, cooked, boiled, drained, without salt
Sugar 0.51g 2.63g Spinach, frozen, chopped or leaf, cooked, boiled, drained, without salt
Fiber 3.7g 1.2g Spinach, frozen, chopped or leaf, cooked, boiled, drained, without salt
Copper 0.161mg 0.059mg Spinach, frozen, chopped or leaf, cooked, boiled, drained, without salt
Zinc 0.49mg 0.17mg Spinach, frozen, chopped or leaf, cooked, boiled, drained, without salt
Phosphorus 50mg 24mg Spinach, frozen, chopped or leaf, cooked, boiled, drained, without salt
Sodium 97mg 5mg Tomato
Vitamin A 12061IU 833IU Spinach, frozen, chopped or leaf, cooked, boiled, drained, without salt
Vitamin A RAE 603µg 42µg Spinach, frozen, chopped or leaf, cooked, boiled, drained, without salt
Vitamin E 3.54mg 0.54mg Spinach, frozen, chopped or leaf, cooked, boiled, drained, without salt
Manganese 0.717mg 0.114mg Spinach, frozen, chopped or leaf, cooked, boiled, drained, without salt
Selenium 5.5µg 0µg Spinach, frozen, chopped or leaf, cooked, boiled, drained, without salt
Vitamin B1 0.078mg 0.037mg Spinach, frozen, chopped or leaf, cooked, boiled, drained, without salt
Vitamin B2 0.176mg 0.019mg Spinach, frozen, chopped or leaf, cooked, boiled, drained, without salt
Vitamin B3 0.439mg 0.594mg Tomato
Vitamin B5 0.075mg 0.089mg Tomato
Vitamin B6 0.136mg 0.08mg Spinach, frozen, chopped or leaf, cooked, boiled, drained, without salt
Vitamin K 540.7µg 7.9µg Spinach, frozen, chopped or leaf, cooked, boiled, drained, without salt
Folate 121µg 15µg Spinach, frozen, chopped or leaf, cooked, boiled, drained, without salt
Choline 24.8mg 6.7mg Spinach, frozen, chopped or leaf, cooked, boiled, drained, without salt
Saturated Fat 0.157g 0.028g Tomato
Monounsaturated Fat 0g 0.031g Tomato
Polyunsaturated fat 0.371g 0.083g Spinach, frozen, chopped or leaf, cooked, boiled, drained, without salt
Tryptophan 0.101mg 0.006mg Spinach, frozen, chopped or leaf, cooked, boiled, drained, without salt
Threonine 0.22mg 0.027mg Spinach, frozen, chopped or leaf, cooked, boiled, drained, without salt
Isoleucine 0.128mg 0.018mg Spinach, frozen, chopped or leaf, cooked, boiled, drained, without salt
Leucine 0.205mg 0.025mg Spinach, frozen, chopped or leaf, cooked, boiled, drained, without salt
Lysine 0.256mg 0.027mg Spinach, frozen, chopped or leaf, cooked, boiled, drained, without salt
Methionine 0.053mg 0.006mg Spinach, frozen, chopped or leaf, cooked, boiled, drained, without salt
Phenylalanine 0.211mg 0.027mg Spinach, frozen, chopped or leaf, cooked, boiled, drained, without salt
Valine 0.181mg 0.018mg Spinach, frozen, chopped or leaf, cooked, boiled, drained, without salt
Histidine 0.049mg 0.014mg Spinach, frozen, chopped or leaf, cooked, boiled, drained, without salt
Fructose 0.09g 1.37g Tomato

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Spinach, frozen, chopped or leaf, cooked, boiled, drained, without 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
182%
Spinach, frozen, chopped or leaf, cooked, boiled, drained, without salt
15%
Tomato
Minerals Daily Need Coverage Score
43%
Spinach, frozen, chopped or leaf, cooked, boiled, drained, without salt
9%
Tomato

Comparison summary

Which food contains less Sodium?
Tomato
Tomato contains less Sodium (difference - 92mg)
Which food is lower in Saturated Fat?
Tomato
Tomato is lower in Saturated Fat (difference - 0.129g)
Which food is lower in Sugar?
Spinach, frozen, chopped or leaf, cooked, boiled, drained, without salt
Spinach, frozen, chopped or leaf, cooked, boiled, drained, without salt is lower in Sugar (difference - 2.12g)
Which food is lower in glycemic index?
Spinach, frozen, chopped or leaf, cooked, boiled, drained, without salt
Spinach, frozen, chopped or leaf, cooked, boiled, drained, without salt is lower in glycemic index (difference - 23)
Which food is cheaper?
Spinach, frozen, chopped or leaf, cooked, boiled, drained, without salt
Spinach, frozen, chopped or leaf, cooked, boiled, drained, without salt is cheaper (difference - $0.4)
Which food is richer in minerals?
Spinach, frozen, chopped or leaf, cooked, boiled, drained, without salt
Spinach, frozen, chopped or leaf, cooked, boiled, drained, without salt is relatively richer in minerals
Which food is richer in vitamins?
Spinach, frozen, chopped or leaf, cooked, boiled, drained, without salt
Spinach, frozen, chopped or leaf, cooked, boiled, drained, without 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, frozen, chopped or leaf, cooked, boiled, drained, without salt - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169288/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.