Spinach vs. Tomato — In-Depth Nutrition Comparison
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What are the differences between spinach and tomatoes?
- The amount of vitamin K, vitamin A, iron, manganese, folate, magnesium, vitamin B2, copper, calcium, and vitamin B6 in spinach is higher than in tomatoes.
- Spinach's daily need coverage for vitamin K is 405% more.
- Tomatoes contain 14 times less calcium than spinach. Spinach contains 136mg of calcium, while tomatoes contain 10mg.
We used Spinach, cooked, boiled, drained, without salt and Tomatoes, red, ripe, raw, year round average types in this article.
Infographic
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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.
| Contains more MagnesiumMagnesium | +690.9% |
| Contains more CalciumCalcium | +1260% |
| Contains more PotassiumPotassium | +96.6% |
| Contains more IronIron | +1222.2% |
| Contains more CopperCopper | +194.9% |
| Contains more ZincZinc | +347.1% |
| Contains more PhosphorusPhosphorus | +133.3% |
| Contains more ManganeseManganese | +720.2% |
| Contains more SeleniumSelenium | +∞% |
| Contains less SodiumSodium | -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.
| Contains more Vitamin AVitamin A | +1147.6% |
| Contains more Vitamin EVitamin E | +285.2% |
| Contains more Vitamin B1Vitamin B1 | +156.8% |
| Contains more Vitamin B2Vitamin B2 | +1142.1% |
| Contains more Vitamin B5Vitamin B5 | +62.9% |
| Contains more Vitamin B6Vitamin B6 | +202.5% |
| Contains more Vitamin KVitamin K | +6148.1% |
| Contains more FolateFolate | +873.3% |
| Contains more CholineCholine | +194% |
| Contains more Vitamin CVitamin C | +39.8% |
| Contains more Vitamin B3Vitamin B3 | +21.2% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin K | 493.6µg | 7.9µg | 405% |
| Vitamin A | 524µg | 42µg | 54% |
| Iron | 3.57mg | 0.27mg | 41% |
| Manganese | 0.935mg | 0.114mg | 36% |
| Folate | 146µg | 15µg | 33% |
| Magnesium | 87mg | 11mg | 18% |
| Vitamin B2 | 0.236mg | 0.019mg | 17% |
| Calcium | 136mg | 10mg | 13% |
| Copper | 0.174mg | 0.059mg | 13% |
| Vitamin B6 | 0.242mg | 0.08mg | 12% |
| Vitamin E | 2.08mg | 0.54mg | 10% |
| Potassium | 466mg | 237mg | 7% |
| Phosphorus | 56mg | 24mg | 5% |
| Vitamin B1 | 0.095mg | 0.037mg | 5% |
| Zinc | 0.76mg | 0.17mg | 5% |
| Fiber | 2.4g | 1.2g | 5% |
| Vitamin C | 9.8mg | 13.7mg | 4% |
| Protein | 2.97g | 0.88g | 4% |
| Sodium | 70mg | 5mg | 3% |
| Selenium | 1.5µg | 0µg | 3% |
| Choline | 19.7mg | 6.7mg | 2% |
| Fructose | 1.37g | 2% | |
| Vitamin B3 | 0.49mg | 0.594mg | 1% |
| Vitamin B5 | 0.145mg | 0.089mg | 1% |
| Calories | 23kcal | 18kcal | 0% |
| Fats | 0.26g | 0.2g | 0% |
| Carbs | 3.75g | 3.89g | 0% |
| Net carbs | 1.35g | 2.69g | N/A |
| Sugar | 0.43g | 2.63g | N/A |
| Saturated fat | 0.043g | 0.028g | 0% |
| Monounsaturated fat | 0.006g | 0.031g | 0% |
| Polyunsaturated fat | 0.109g | 0.083g | 0% |
| Tryptophan | 0.04mg | 0.006mg | 0% |
| Threonine | 0.127mg | 0.027mg | 0% |
| Isoleucine | 0.152mg | 0.018mg | 0% |
| Leucine | 0.231mg | 0.025mg | 0% |
| Lysine | 0.182mg | 0.027mg | 0% |
| Methionine | 0.055mg | 0.006mg | 0% |
| Phenylalanine | 0.134mg | 0.027mg | 0% |
| Valine | 0.168mg | 0.018mg | 0% |
| Histidine | 0.066mg | 0.014mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +237.5% |
| Contains more FatsFats | +30% |
| Contains more OtherOther | +254.9% |
~equal in
Carbs
~3.89g
~equal in
Water
~94.52g
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Poly. FatPolyunsaturated fat | +31.3% |
| Contains less Sat. FatSaturated fat | -34.9% |
| Contains more Mono. FatMonounsaturated fat | +416.7% |
