Foodstruct
Advanced Nutrition Search | Diet Analysis | Glycemic index chart | Insulin index chart

Spinach vs Tomato - In-Depth Nutrition Comparison

Compare

What are the main differences between Spinach and Tomato?

  • Spinach has more Vitamin K, Vitamin A, Folate, Manganese, Iron, Magnesium, Vitamin C, Vitamin B2, Vitamin E , and Potassium than Tomato.
  • Spinach's daily need coverage for Vitamin K is 396% higher.
  • Tomato has 13 times less Folate than Spinach. Spinach has 194µg of Folate, while Tomato has 15µg.

We used Spinach, raw and Tomatoes, red, ripe, raw, year round average types in this comparison.

Infographic

Spinach vs Tomato infographic
Copy 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" chart below show how much of the daily needs can be covered by 300 grams of the food
:
1
Tomato
Contains more Iron +903.7%
Contains more Calcium +890%
Contains more Potassium +135.4%
Contains more Magnesium +618.2%
Contains more Copper +120.3%
Contains more Zinc +211.8%
Contains more Phosphorus +104.2%
Contains less Sodium -93.7%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 102% 30% 50% 57% 44% 15% 22% 11%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 11% 3% 21% 8% 20% 5% 11% 1%
Contains more Iron +903.7%
Contains more Calcium +890%
Contains more Potassium +135.4%
Contains more Magnesium +618.2%
Contains more Copper +120.3%
Contains more Zinc +211.8%
Contains more Phosphorus +104.2%
Contains less Sodium -93.7%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
:
1
Tomato
Contains more Vitamin C +105.1%
Contains more Vitamin A +1025.7%
Contains more Vitamin E +275.9%
Contains more Vitamin B1 +110.8%
Contains more Vitamin B2 +894.7%
Contains more Vitamin B3 +21.9%
Contains more Vitamin B6 +143.8%
Contains more Vitamin K +6012.7%
Contains more Folate +1193.3%
Contains more Vitamin B5 +36.9%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 94% 563% 41% 0% 20% 44% 14% 4% 45% 0% 1208% 146%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 46% 50% 11% 0% 10% 5% 12% 6% 19% 0% 20% 12%
Contains more Vitamin C +105.1%
Contains more Vitamin A +1025.7%
Contains more Vitamin E +275.9%
Contains more Vitamin B1 +110.8%
Contains more Vitamin B2 +894.7%
Contains more Vitamin B3 +21.9%
Contains more Vitamin B6 +143.8%
Contains more Vitamin K +6012.7%
Contains more Folate +1193.3%
Contains more Vitamin B5 +36.9%

Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
181
Spinach
16
Tomato
Mineral Summary Score
41
Spinach
10
Tomato

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
17%
Spinach
5%
Tomato
Carbohydrates
4%
Spinach
4%
Tomato
Fats
2%
Spinach
1%
Tomato

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Spinach 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

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Spinach Tomato
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet ok

People also compare

Comparison summary

Which food contains less Sodium?
Tomato
Tomato contains less Sodium (difference - 74mg)
Which food is lower in Saturated Fat?
Tomato
Tomato is lower in Saturated Fat (difference - 0.035g)
Which food is lower in Sugar?
Spinach
Spinach is lower in Sugar (difference - 2.21g)
Which food is lower in glycemic index?
Spinach
Spinach is lower in glycemic index (difference - 6)
Which food is cheaper?
Spinach
Spinach is cheaper (difference - $0.2)
Which food is richer in minerals?
Spinach
Spinach is relatively richer in minerals
Which food is richer in vitamins?
Spinach
Spinach is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

All nutrients comparison - raw data values

Nutrient Spinach Tomato Opinion
Calories 23 18 Spinach
Protein 2.86 0.88 Spinach
Fats 0.39 0.2 Spinach
Vitamin C 28.1 13.7 Spinach
Carbs 3.63 3.89 Tomato
Cholesterol 0 0
Vitamin D 0 0
Iron 2.71 0.27 Spinach
Calcium 99 10 Spinach
Potassium 558 237 Spinach
Magnesium 79 11 Spinach
Sugar 0.42 2.63 Spinach
Fiber 2.2 1.2 Spinach
Copper 0.13 0.059 Spinach
Zinc 0.53 0.17 Spinach
Starch 0 Tomato
Phosphorus 49 24 Spinach
Sodium 79 5 Tomato
Vitamin A 9377 833 Spinach
Vitamin E 2.03 0.54 Spinach
Vitamin D 0 0
Vitamin B1 0.078 0.037 Spinach
Vitamin B2 0.189 0.019 Spinach
Vitamin B3 0.724 0.594 Spinach
Vitamin B5 0.065 0.089 Tomato
Vitamin B6 0.195 0.08 Spinach
Vitamin B12 0 0
Vitamin K 482.9 7.9 Spinach
Folate 194 15 Spinach
Trans Fat 0 0
Saturated Fat 0.063 0.028 Tomato
Monounsaturated Fat 0.01 0.031 Tomato
Polyunsaturated fat 0.165 0.083 Spinach
Tryptophan 0.039 0.006 Spinach
Threonine 0.122 0.027 Spinach
Isoleucine 0.147 0.018 Spinach
Leucine 0.223 0.025 Spinach
Lysine 0.174 0.027 Spinach
Methionine 0.053 0.006 Spinach
Phenylalanine 0.129 0.027 Spinach
Valine 0.161 0.018 Spinach
Histidine 0.064 0.014 Spinach
Fructose 0.15 1.37 Tomato

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

  1. Spinach - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168462/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.