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Spinach, frozen, chopped or leaf, unprepared vs. Tomato — In-Depth Nutrition Comparison

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Important differences between spinach, frozen, chopped or leaf, unprepared and tomatoes

  • Tomatoes have less vitamin K, vitamin A, folate, manganese, iron, vitamin B2, vitamin E, magnesium, calcium, and selenium.
  • Spinach, frozen, chopped or leaf, unprepared's daily need coverage for vitamin K is 303% more.

The food varieties used in the comparison are Spinach, frozen, chopped or leaf, unprepared and Tomatoes, red, ripe, raw, year round average.

Infographic

Spinach, frozen, chopped or leaf, unprepared 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 54% 39% 31% 71% 48% 15% 21% 9.7% 92% 33%
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 +581.8%
Contains more CalciumCalcium +1190%
Contains more PotassiumPotassium +46%
Contains more IronIron +600%
Contains more CopperCopper +144.1%
Contains more ZincZinc +229.4%
Contains more PhosphorusPhosphorus +104.2%
Contains more ManganeseManganese +517.5%
Contains more SeleniumSelenium +∞%
Contains less SodiumSodium -93.2%

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 18% 195% 58% 0% 24% 52% 9.5% 5.6% 40% 0% 930% 109% 12%
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% 14% 11% 0% 9.3% 4.4% 11% 5.3% 18% 0% 20% 11% 3.7%
Contains more Vitamin AVitamin A +1295.2%
Contains more Vitamin EVitamin E +437%
Contains more Vitamin B1Vitamin B1 +154.1%
Contains more Vitamin B2Vitamin B2 +1078.9%
Contains more Vitamin B6Vitamin B6 +115%
Contains more Vitamin KVitamin K +4608.9%
Contains more FolateFolate +866.7%
Contains more CholineCholine +229.9%
Contains more Vitamin CVitamin C +149.1%
Contains more Vitamin B3Vitamin B3 +17.2%
~equal in Vitamin D ~0µg
~equal in Vitamin B5 ~0.089mg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
4% 4% 90%
Protein: 3.63 g
Fats: 0.57 g
Carbs: 4.21 g
Water: 90.17 g
Other: 1.42 g
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 +312.5%
Contains more FatsFats +185%
Contains more OtherOther +178.4%
~equal in Carbs ~3.89g
~equal in Water ~94.52g

Fat Type Comparison

Fat type breakdown side-by-side comparison
33% 67%
Saturated fat: Sat. Fat 0.041 g
Monounsaturated fat: Mono. Fat 0 g
Polyunsaturated fat: Poly. Fat 0.082 g
Tomato
3
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 -31.7%
Contains more Mono. FatMonounsaturated fat +∞%
~equal in Polyunsaturated fat ~0.083g

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
36% 36% 27%
Starch: 0 g
Sucrose: 0.24 g
Glucose: 0.24 g
Fructose: 0.18 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
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 +420.8%
Contains more FructoseFructose +661.1%
~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, unprepared 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, unprepared Tomato DV% diff.
Vitamin K 372µg 7.9µg 303%
Vitamin A 586µg 42µg 60%
Folate 145µg 15µg 33%
Manganese 0.704mg 0.114mg 26%
Iron 1.89mg 0.27mg 20%
Vitamin B2 0.224mg 0.019mg 16%
Vitamin E 2.9mg 0.54mg 16%
Magnesium 75mg 11mg 15%
Calcium 129mg 10mg 12%
Selenium 6µg 0µg 11%
Vitamin C 5.5mg 13.7mg 9%
Copper 0.144mg 0.059mg 9%
Vitamin B6 0.172mg 0.08mg 7%
Fiber 2.9g 1.2g 7%
Protein 3.63g 0.88g 6%
Vitamin B1 0.094mg 0.037mg 5%
Phosphorus 49mg 24mg 4%
Zinc 0.56mg 0.17mg 4%
Sodium 74mg 5mg 3%
Potassium 346mg 237mg 3%
Choline 22.1mg 6.7mg 3%
Calories 29kcal 18kcal 1%
Vitamin B3 0.507mg 0.594mg 1%
Fats 0.57g 0.2g 1%
Fructose 0.18g 1.37g 1%
Carbs 4.21g 3.89g 0%
Net carbs 1.31g 2.69g N/A
Sugar 0.65g 2.63g N/A
Vitamin B5 0.094mg 0.089mg 0%
Saturated fat 0.041g 0.028g 0%
Monounsaturated fat 0g 0.031g 0%
Polyunsaturated fat 0.082g 0.083g 0%
Tryptophan 0.1mg 0.006mg 0%
Threonine 0.217mg 0.027mg 0%
Isoleucine 0.126mg 0.018mg 0%
Leucine 0.202mg 0.025mg 0%
Lysine 0.251mg 0.027mg 0%
Methionine 0.052mg 0.006mg 0%
Phenylalanine 0.207mg 0.027mg 0%
Valine 0.178mg 0.018mg 0%
Histidine 0.049mg 0.014mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Spinach, frozen, chopped or leaf, unprepared 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
112%
Spinach, frozen, chopped or leaf, unprepared
12%
Tomato
Minerals Daily Need Coverage Score
41%
Spinach, frozen, chopped or leaf, unprepared
9%
Tomato

Comparison summary

Which food contains less Sodium?
Tomato
Tomato contains less Sodium (difference - 69mg)
Which food is lower in Saturated fat?
Tomato
Tomato is lower in Saturated fat (difference - 0.013g)
Which food is lower in Sugar?
Spinach, frozen, chopped or leaf, unprepared
Spinach, frozen, chopped or leaf, unprepared is lower in Sugar (difference - 1.98g)
Which food is lower in glycemic index?
Spinach, frozen, chopped or leaf, unprepared
Spinach, frozen, chopped or leaf, unprepared is lower in glycemic index (difference - 23)
Which food is cheaper?
Spinach, frozen, chopped or leaf, unprepared
Spinach, frozen, chopped or leaf, unprepared is cheaper (difference - $0.4)
Which food is richer in minerals?
Spinach, frozen, chopped or leaf, unprepared
Spinach, frozen, chopped or leaf, unprepared is relatively richer in minerals
Which food is richer in vitamins?
Spinach, frozen, chopped or leaf, unprepared
Spinach, frozen, chopped or leaf, unprepared 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, unprepared - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169287/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.