Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up
  1. Home
  2. Foods
  3. Vegetables
  4. Spinach
  5. Compare
  6. Spinach vs. Tomato

Spinach vs. Tomato — In-Depth Nutrition Comparison

Compare

What are the differences between Spinach and Tomato?

  • The amount of Vitamin K, Vitamin A RAE, Iron, Manganese, Folate, Magnesium, Vitamin B2, Copper, Calcium, and Vitamin B6 in Spinach is higher than in Tomato.
  • Spinach's daily need coverage for Vitamin K is 405% more.
  • Tomato contains 14 times less Calcium than Spinach. Spinach contains 136mg of Calcium, while Tomato contains 10mg.

We used Spinach, cooked, boiled, drained, without salt and Tomatoes, red, ripe, raw, year round average types in this article.

Infographic

Spinach 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.
Spinach
Spinach
9
:
1
Tomato
Tomato
Contains more Calcium +1260%
Contains more Iron +1222.2%
Contains more Magnesium +690.9%
Contains more Phosphorus +133.3%
Contains more Potassium +96.6%
Contains more Zinc +347.1%
Contains more Copper +194.9%
Contains more Manganese +720.2%
Contains more Selenium +∞%
Contains less Sodium -92.9%
Spinach
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 41% 134% 63% 24% 42% 10% 21% 58% 122% 9%
Tomato
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 11% 8% 11% 21% 1% 5% 20% 15% 0%
Contains more Calcium +1260%
Contains more Iron +1222.2%
Contains more Magnesium +690.9%
Contains more Phosphorus +133.3%
Contains more Potassium +96.6%
Contains more Zinc +347.1%
Contains more Copper +194.9%
Contains more Manganese +720.2%
Contains more Selenium +∞%
Contains less Sodium -92.9%

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
Spinach
8
:
2
Tomato
Tomato
Contains more Vitamin A +1158.2%
Contains more Vitamin E +285.2%
Contains more Vitamin B1 +156.8%
Contains more Vitamin B2 +1142.1%
Contains more Vitamin B5 +62.9%
Contains more Vitamin B6 +202.5%
Contains more Folate +873.3%
Contains more Vitamin K +6148.1%
Contains more Vitamin C +39.8%
Contains more Vitamin B3 +21.2%
Spinach
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 629% 42% 0% 33% 24% 55% 10% 9% 56% 110% 0% 1234%
Tomato
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 50% 11% 0% 46% 10% 5% 12% 6% 19% 12% 0% 20%
Contains more Vitamin A +1158.2%
Contains more Vitamin E +285.2%
Contains more Vitamin B1 +156.8%
Contains more Vitamin B2 +1142.1%
Contains more Vitamin B5 +62.9%
Contains more Vitamin B6 +202.5%
Contains more Folate +873.3%
Contains more Vitamin K +6148.1%
Contains more Vitamin C +39.8%
Contains more Vitamin B3 +21.2%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Spinach
Spinach
3
:
2
Tomato
Tomato
Contains more Protein +237.5%
Contains more Fats +30%
Contains more Other +254.9%
Equal in Carbs - 3.89
Equal in Water - 94.52
Spinach
3% 4% 91% 2%
Protein: 2.97 g
Fats: 0.26 g
Carbs: 3.75 g
Water: 91.21 g
Other: 1.81 g
Tomato
4% 95%
Protein: 0.88 g
Fats: 0.2 g
Carbs: 3.89 g
Water: 94.52 g
Other: 0.51 g
Contains more Protein +237.5%
Contains more Fats +30%
Contains more Other +254.9%
Equal in Carbs - 3.89
Equal in Water - 94.52

Fat Type Comparison

Fat type breakdown side-by-side comparison
Spinach
Spinach
1
:
2
Tomato
Tomato
Contains more Polyunsaturated fat +31.3%
Contains less Saturated Fat -34.9%
Contains more Monounsaturated Fat +416.7%
Spinach
27% 4% 69%
Saturated Fat: 0.043 g
Monounsaturated Fat: 0.006 g
Polyunsaturated fat: 0.109 g
Tomato
20% 22% 58%
Saturated Fat: 0.028 g
Monounsaturated Fat: 0.031 g
Polyunsaturated fat: 0.083 g
Contains more Polyunsaturated fat +31.3%
Contains less Saturated Fat -34.9%
Contains more Monounsaturated Fat +416.7%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Spinach Tomato
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in Sugar 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 Tomato Opinion
Net carbs 1.35g 2.69g Tomato
Protein 2.97g 0.88g Spinach
Fats 0.26g 0.2g Spinach
Carbs 3.75g 3.89g Tomato
Calories 23kcal 18kcal Spinach
Fructose 1.37g Tomato
Sugar 0.43g 2.63g Spinach
Fiber 2.4g 1.2g Spinach
Calcium 136mg 10mg Spinach
Iron 3.57mg 0.27mg Spinach
Magnesium 87mg 11mg Spinach
Phosphorus 56mg 24mg Spinach
Potassium 466mg 237mg Spinach
Sodium 70mg 5mg Tomato
Zinc 0.76mg 0.17mg Spinach
Copper 0.174mg 0.059mg Spinach
Manganese 0.935mg 0.114mg Spinach
Selenium 1.5µg 0µg Spinach
Vitamin A 10481IU 833IU Spinach
Vitamin A RAE 524µg 42µg Spinach
Vitamin E 2.08mg 0.54mg Spinach
Vitamin C 9.8mg 13.7mg Tomato
Vitamin B1 0.095mg 0.037mg Spinach
Vitamin B2 0.236mg 0.019mg Spinach
Vitamin B3 0.49mg 0.594mg Tomato
Vitamin B5 0.145mg 0.089mg Spinach
Vitamin B6 0.242mg 0.08mg Spinach
Folate 146µg 15µg Spinach
Vitamin K 493.6µg 7.9µg Spinach
Tryptophan 0.04mg 0.006mg Spinach
Threonine 0.127mg 0.027mg Spinach
Isoleucine 0.152mg 0.018mg Spinach
Leucine 0.231mg 0.025mg Spinach
Lysine 0.182mg 0.027mg Spinach
Methionine 0.055mg 0.006mg Spinach
Phenylalanine 0.134mg 0.027mg Spinach
Valine 0.168mg 0.018mg Spinach
Histidine 0.066mg 0.014mg Spinach
Saturated Fat 0.043g 0.028g Tomato
Monounsaturated Fat 0.006g 0.031g Tomato
Polyunsaturated fat 0.109g 0.083g Spinach

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Spinach Tomato
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

People also compare

Spinach
Spinach vs Broccoli
Broccoli
Spinach
Broccoli vs Tomato
Tomato
Spinach
Spinach vs Vegetable
Vegetable
Tomato
Tomato vs Onion
Onion
Tomato
Tomato vs Garlic
Garlic
Tomato
Tomato vs Cucumber
Cucumber

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
183%
Spinach
16%
Tomato
Minerals Daily Need Coverage Score
52%
Spinach
9%
Tomato

Comparison summary

Which food contains less Sodium?
Tomato
Tomato contains less Sodium (difference - 65mg)
Which food is lower in Saturated Fat?
Tomato
Tomato is lower in Saturated Fat (difference - 0.015g)
Which food is lower in glycemic index?
Tomato
Tomato is lower in glycemic index (difference - 9)
Which food is lower in Sugar?
Spinach
Spinach is lower in Sugar (difference - 2.2g)
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)

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 - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168463/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.