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  6. Spinach, frozen, chopped or leaf, cooked, boiled, drained, with salt vs. Tomato

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

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A recap on differences between Spinach, frozen, chopped or leaf, cooked, boiled, drained, with salt and Tomato

  • Spinach, frozen, chopped or leaf, cooked, boiled, drained, with salt is higher in Vitamin K, Vitamin A, Folate, Manganese, Iron, Vitamin E, Magnesium, and Calcium, yet Tomato is higher in Vitamin C.
  • Spinach, frozen, chopped or leaf, cooked, boiled, drained, with salt covers your daily Vitamin K needs 444% more than Tomato.
  • Spinach, frozen, chopped or leaf, cooked, boiled, drained, with salt contains 64 times more Sodium than Tomato. While Spinach, frozen, chopped or leaf, cooked, boiled, drained, with salt contains 322mg of Sodium, Tomato contains only 5mg.

Food varieties used in this article are Spinach, frozen, chopped or leaf, cooked, boiled, drained, with salt and Tomatoes, red, ripe, raw, year round average.

Infographic

Spinach, frozen, chopped or leaf, 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 59% 46% 27% 74% 54% 13% 21% 42% 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 -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 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 EVitamin 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 0.036 g
Monounsaturated Fat: Mono. Fat 0 g
Polyunsaturated fat: Poly. Fat 0.086 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 less Sat. FatSaturated Fat -22.2%
Contains more Mono. FatMonounsaturated Fat +∞%
~equal in Polyunsaturated fat ~0.083g

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, 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, frozen, chopped or leaf, cooked, boiled, drained, with salt Tomato Opinion
Calories 34kcal 18kcal Spinach, frozen, chopped or leaf, cooked, boiled, drained, with salt
Protein 4.01g 0.88g Spinach, frozen, chopped or leaf, cooked, boiled, drained, with salt
Fats 0.87g 0.2g Spinach, frozen, chopped or leaf, cooked, boiled, drained, with 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, with salt
Magnesium 82mg 11mg Spinach, frozen, chopped or leaf, cooked, boiled, drained, with salt
Calcium 153mg 10mg Spinach, frozen, chopped or leaf, cooked, boiled, drained, with salt
Potassium 302mg 237mg Spinach, frozen, chopped or leaf, cooked, boiled, drained, with salt
Iron 1.96mg 0.27mg Spinach, frozen, chopped or leaf, cooked, boiled, drained, with salt
Sugar 0.51g 2.63g Spinach, frozen, chopped or leaf, cooked, boiled, drained, with salt
Fiber 3.7g 1.2g Spinach, frozen, chopped or leaf, cooked, boiled, drained, with salt
Copper 0.161mg 0.059mg Spinach, frozen, chopped or leaf, cooked, boiled, drained, with salt
Zinc 0.49mg 0.17mg Spinach, frozen, chopped or leaf, cooked, boiled, drained, with salt
Phosphorus 50mg 24mg Spinach, frozen, chopped or leaf, cooked, boiled, drained, with salt
Sodium 322mg 5mg Tomato
Vitamin A 12061IU 833IU Spinach, frozen, chopped or leaf, cooked, boiled, drained, with salt
Vitamin A 603µg 42µg Spinach, frozen, chopped or leaf, cooked, boiled, drained, with salt
Vitamin E 3.54mg 0.54mg Spinach, frozen, chopped or leaf, cooked, boiled, drained, with salt
Manganese 0.717mg 0.114mg Spinach, frozen, chopped or leaf, cooked, boiled, drained, with salt
Selenium 5.5µg 0µg Spinach, frozen, chopped or leaf, cooked, boiled, drained, with salt
Vitamin B1 0.078mg 0.037mg Spinach, frozen, chopped or leaf, cooked, boiled, drained, with salt
Vitamin B2 0.176mg 0.019mg Spinach, frozen, chopped or leaf, cooked, boiled, drained, with 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, with salt
Vitamin K 540.7µg 7.9µg Spinach, frozen, chopped or leaf, cooked, boiled, drained, with salt
Folate 121µg 15µg Spinach, frozen, chopped or leaf, cooked, boiled, drained, with salt
Choline 24.8mg 6.7mg Spinach, frozen, chopped or leaf, cooked, boiled, drained, with salt
Saturated Fat 0.036g 0.028g Tomato
Monounsaturated Fat 0g 0.031g Tomato
Polyunsaturated fat 0.086g 0.083g Spinach, frozen, chopped or leaf, cooked, boiled, drained, with salt
Tryptophan 0.101mg 0.006mg Spinach, frozen, chopped or leaf, cooked, boiled, drained, with salt
Threonine 0.22mg 0.027mg Spinach, frozen, chopped or leaf, cooked, boiled, drained, with salt
Isoleucine 0.128mg 0.018mg Spinach, frozen, chopped or leaf, cooked, boiled, drained, with salt
Leucine 0.205mg 0.025mg Spinach, frozen, chopped or leaf, cooked, boiled, drained, with salt
Lysine 0.256mg 0.027mg Spinach, frozen, chopped or leaf, cooked, boiled, drained, with salt
Methionine 0.053mg 0.006mg Spinach, frozen, chopped or leaf, cooked, boiled, drained, with salt
Phenylalanine 0.211mg 0.027mg Spinach, frozen, chopped or leaf, cooked, boiled, drained, with salt
Valine 0.181mg 0.018mg Spinach, frozen, chopped or leaf, cooked, boiled, drained, with salt
Histidine 0.049mg 0.014mg Spinach, frozen, chopped or leaf, cooked, boiled, drained, with 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, 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
182%
Spinach, frozen, chopped or leaf, cooked, boiled, drained, with salt
15%
Tomato
Minerals Daily Need Coverage Score
46%
Spinach, frozen, chopped or leaf, cooked, boiled, drained, with salt
9%
Tomato

Comparison summary

Which food contains less Sodium?
Tomato
Tomato contains less Sodium (difference - 317mg)
Which food is lower in Saturated Fat?
Tomato
Tomato is lower in Saturated Fat (difference - 0.008g)
Which food is lower in Sugar?
Spinach, frozen, chopped or leaf, cooked, boiled, drained, with salt
Spinach, frozen, chopped or leaf, cooked, boiled, drained, with salt is lower in Sugar (difference - 2.12g)
Which food is lower in glycemic index?
Spinach, frozen, chopped or leaf, cooked, boiled, drained, with salt
Spinach, frozen, chopped or leaf, cooked, boiled, drained, with salt is lower in glycemic index (difference - 23)
Which food is cheaper?
Spinach, frozen, chopped or leaf, cooked, boiled, drained, with salt
Spinach, frozen, chopped or leaf, cooked, boiled, drained, with salt is cheaper (difference - $0.4)
Which food is richer in minerals?
Spinach, frozen, chopped or leaf, cooked, boiled, drained, with salt
Spinach, frozen, chopped or leaf, cooked, boiled, drained, with salt is relatively richer in minerals
Which food is richer in vitamins?
Spinach, frozen, chopped or leaf, cooked, boiled, drained, with salt
Spinach, frozen, chopped or leaf, 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, frozen, chopped or leaf, cooked, boiled, drained, with salt - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170124/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.