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  6. Spinach raw vs. Tomato sauce

Spinach raw vs. Tomato sauce — In-Depth Nutrition Comparison

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The main differences between Spinach raw and Tomato sauce

  • Spinach raw is richer than Tomato sauce in Vitamin K, Vitamin A RAE, Folate, Manganese, Vitamin C, Iron, Magnesium, Vitamin B2, Calcium, and Potassium.
  • Daily need coverage for Vitamin K from Spinach raw is 400% higher.
  • Spinach raw contains 22 times more Folate than Tomato sauce. Spinach raw contains 194µg of Folate, while Tomato sauce contains 9µg.

Food types used in this article are Spinach, raw and Tomato sauce, canned, no salt added.

Infographic

Spinach raw vs Tomato sauce 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.
Spinach raw
Spinach raw
9
:
1
Tomato sauce
Tomato sauce
Contains more Calcium +607.1%
Contains more Iron +182.3%
Contains more Magnesium +426.7%
Contains more Phosphorus +81.5%
Contains more Potassium +87.9%
Contains more Zinc +140.9%
Contains more Copper +13%
Contains more Manganese +693.8%
Contains more Selenium +66.7%
Contains less Sodium -86.1%
Spinach raw
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 30% 102% 57% 22% 50% 11% 15% 44% 117% 6%
Tomato sauce
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 36% 11% 12% 27% 2% 6% 39% 15% 4%
Contains more Calcium +607.1%
Contains more Iron +182.3%
Contains more Magnesium +426.7%
Contains more Phosphorus +81.5%
Contains more Potassium +87.9%
Contains more Zinc +140.9%
Contains more Copper +13%
Contains more Manganese +693.8%
Contains more Selenium +66.7%
Contains less Sodium -86.1%

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.
Spinach raw
Spinach raw
8
:
2
Tomato sauce
Tomato sauce
Contains more Vitamin A +2055.6%
Contains more Vitamin E +41%
Contains more Vitamin C +301.4%
Contains more Vitamin B1 +225%
Contains more Vitamin B2 +190.8%
Contains more Vitamin B6 +99%
Contains more Folate +2055.6%
Contains more Vitamin K +17146.4%
Contains more Vitamin B3 +36.9%
Contains more Vitamin B5 +375.4%
Spinach raw
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 563% 41% 0% 94% 20% 44% 14% 4% 45% 146% 0% 1208%
Tomato sauce
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 27% 29% 0% 24% 6% 15% 19% 19% 23% 7% 0% 7%
Contains more Vitamin A +2055.6%
Contains more Vitamin E +41%
Contains more Vitamin C +301.4%
Contains more Vitamin B1 +225%
Contains more Vitamin B2 +190.8%
Contains more Vitamin B6 +99%
Contains more Folate +2055.6%
Contains more Vitamin K +17146.4%
Contains more Vitamin B3 +36.9%
Contains more Vitamin B5 +375.4%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Spinach raw
Spinach raw
3
:
2
Tomato sauce
Tomato sauce
Contains more Protein +138.3%
Contains more Fats +30%
Contains more Carbs +46.3%
Contains more Other +11%
Equal in Water - 91.28
Spinach raw
3% 4% 91% 2%
Protein: 2.86 g
Fats: 0.39 g
Carbs: 3.63 g
Water: 91.4 g
Other: 1.72 g
Tomato sauce
5% 91% 2%
Protein: 1.2 g
Fats: 0.3 g
Carbs: 5.31 g
Water: 91.28 g
Other: 1.91 g
Contains more Protein +138.3%
Contains more Fats +30%
Contains more Carbs +46.3%
Contains more Other +11%
Equal in Water - 91.28

Fat Type Comparison

Fat type breakdown side-by-side comparison
Spinach raw
Spinach raw
1
:
2
Tomato sauce
Tomato sauce
Contains more Polyunsaturated fat +36.4%
Contains less Saturated Fat -34.9%
Contains more Monounsaturated Fat +340%
Spinach raw
26% 4% 69%
Saturated Fat: 0.063 g
Monounsaturated Fat: 0.01 g
Polyunsaturated fat: 0.165 g
Tomato sauce
20% 21% 59%
Saturated Fat: 0.041 g
Monounsaturated Fat: 0.044 g
Polyunsaturated fat: 0.121 g
Contains more Polyunsaturated fat +36.4%
Contains less Saturated Fat -34.9%
Contains more Monounsaturated Fat +340%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Spinach raw
Spinach raw
1
:
2
Tomato sauce
Tomato sauce
Contains more Galactose +∞%
Contains more Glucose +1554.5%
Contains more Fructose +1013.3%
Equal in Sucrose - 0.07
Spinach raw
16% 26% 35% 23%
Starch: 0 g
Sucrose: 0.07 g
Glucose: 0.11 g
Fructose: 0.15 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0.1 g
Tomato sauce
2% 51% 47%
Starch: 0 g
Sucrose: 0.07 g
Glucose: 1.82 g
Fructose: 1.67 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more Galactose +∞%
Contains more Glucose +1554.5%
Contains more Fructose +1013.3%
Equal in Sucrose - 0.07

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Spinach raw Tomato sauce
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in price ok
Lower in Sugar ok
Rich in minerals ok
Rich in vitamins ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Spinach raw Tomato sauce Opinion
Net carbs 1.43g 3.81g Tomato sauce
Protein 2.86g 1.2g Spinach raw
Fats 0.39g 0.3g Spinach raw
Carbs 3.63g 5.31g Tomato sauce
Calories 23kcal 24kcal Tomato sauce
Fructose 0.15g 1.67g Tomato sauce
Sugar 0.42g 3.56g Spinach raw
Fiber 2.2g 1.5g Spinach raw
Calcium 99mg 14mg Spinach raw
Iron 2.71mg 0.96mg Spinach raw
Magnesium 79mg 15mg Spinach raw
Phosphorus 49mg 27mg Spinach raw
Potassium 558mg 297mg Spinach raw
Sodium 79mg 11mg Tomato sauce
Zinc 0.53mg 0.22mg Spinach raw
Copper 0.13mg 0.115mg Spinach raw
Manganese 0.897mg 0.113mg Spinach raw
Selenium 1µg 0.6µg Spinach raw
Vitamin A 9377IU 435IU Spinach raw
Vitamin A RAE 469µg 22µg Spinach raw
Vitamin E 2.03mg 1.44mg Spinach raw
Vitamin C 28.1mg 7mg Spinach raw
Vitamin B1 0.078mg 0.024mg Spinach raw
Vitamin B2 0.189mg 0.065mg Spinach raw
Vitamin B3 0.724mg 0.991mg Tomato sauce
Vitamin B5 0.065mg 0.309mg Tomato sauce
Vitamin B6 0.195mg 0.098mg Spinach raw
Folate 194µg 9µg Spinach raw
Vitamin K 482.9µg 2.8µg Spinach raw
Tryptophan 0.039mg 0.009mg Spinach raw
Threonine 0.122mg 0.037mg Spinach raw
Isoleucine 0.147mg 0.025mg Spinach raw
Leucine 0.223mg 0.034mg Spinach raw
Lysine 0.174mg 0.037mg Spinach raw
Methionine 0.053mg 0.008mg Spinach raw
Phenylalanine 0.129mg 0.036mg Spinach raw
Valine 0.161mg 0.025mg Spinach raw
Histidine 0.064mg 0.02mg Spinach raw
Saturated Fat 0.063g 0.041g Tomato sauce
Monounsaturated Fat 0.01g 0.044g Tomato sauce
Polyunsaturated fat 0.165g 0.121g Spinach raw

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Spinach raw Tomato sauce
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
181%
Spinach raw
14%
Tomato sauce
Minerals Daily Need Coverage Score
45%
Spinach raw
15%
Tomato sauce

Comparison summary

Which food contains less Sodium?
Tomato sauce
Tomato sauce contains less Sodium (difference - 68mg)
Which food is lower in Saturated Fat?
Tomato sauce
Tomato sauce is lower in Saturated Fat (difference - 0.022g)
Which food is lower in glycemic index?
Tomato sauce
Tomato sauce is lower in glycemic index (difference - 1)
Which food is cheaper?
Tomato sauce
Tomato sauce is cheaper (difference - $0.2)
Which food is lower in Sugar?
Spinach raw
Spinach raw is lower in Sugar (difference - 3.14g)
Which food is richer in minerals?
Spinach raw
Spinach raw is relatively richer in minerals
Which food is richer in vitamins?
Spinach raw
Spinach raw 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 raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168462/nutrients
  2. Tomato sauce - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169074/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.