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  6. Tomato soup vs. Spinach raw

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

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What are the main differences between tomato soup and spinach raw?

  • Spinach raw has more vitamin K, vitamin A, folate, manganese, iron, vitamin C, magnesium, vitamin B2, vitamin E, and vitamin B6 than tomato soup.
  • Spinach raw's daily need coverage for vitamin K is 401% higher.

We used Soup, tomato, canned, prepared with equal volume water, commercial and Spinach, raw types in this comparison.

Infographic

Tomato soup vs Spinach raw 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 5% 2.4% 24% 11% 9.7% 2.5% 6.4% 24% 8.7% 8.2%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 56% 30% 49% 102% 43% 14% 21% 10% 117% 5.5%
Contains more SeleniumSelenium +50%
Contains more MagnesiumMagnesium +1028.6%
Contains more CalciumCalcium +1137.5%
Contains more PotassiumPotassium +102.9%
Contains more IronIron +834.5%
Contains more CopperCopper +348.3%
Contains more ZincZinc +488.9%
Contains more PhosphorusPhosphorus +226.7%
Contains less SodiumSodium -57.5%
Contains more ManganeseManganese +1238.8%

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 21% 3.3% 3.4% 0% 5% 1.6% 7.9% 0% 9.7% 0% 3.8% 0% 3.4%
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 94% 156% 41% 0% 20% 44% 14% 3.9% 45% 0% 1207% 146% 11%
Contains more Vitamin CVitamin C +346%
Contains more Vitamin AVitamin A +4590%
Contains more Vitamin EVitamin E +1094.1%
Contains more Vitamin B1Vitamin B1 +290%
Contains more Vitamin B2Vitamin B2 +2600%
Contains more Vitamin B3Vitamin B3 +72.4%
Contains more Vitamin B6Vitamin B6 +364.3%
Contains more Vitamin KVitamin K +32093.3%
Contains more FolateFolate +∞%
Contains more CholineCholine +206.3%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Tomato soup Spinach raw DV% diff.
Vitamin K 1.5µg 482.9µg 401%
Vitamin A 10µg 469µg 51%
Folate 0µg 194µg 49%
Manganese 0.067mg 0.897mg 36%
Iron 0.29mg 2.71mg 30%
Vitamin C 6.3mg 28.1mg 24%
Magnesium 7mg 79mg 17%
Vitamin B2 0.007mg 0.189mg 14%
Vitamin B6 0.042mg 0.195mg 12%
Vitamin E 0.17mg 2.03mg 12%
Copper 0.029mg 0.13mg 11%
Calcium 8mg 99mg 9%
Potassium 275mg 558mg 8%
Fiber 0.5g 2.2g 7%
Phosphorus 15mg 49mg 5%
Sodium 186mg 79mg 5%
Vitamin B1 0.02mg 0.078mg 5%
Zinc 0.09mg 0.53mg 4%
Protein 0.71g 2.86g 4%
Choline 6.3mg 19.3mg 2%
Vitamin B3 0.42mg 0.724mg 2%
Carbs 7.45g 3.63g 1%
Selenium 1.5µg 1µg 1%
Polyunsaturated fat 0.077g 0.165g 1%
Vitamin B5 0.065mg 1%
Calories 32kcal 23kcal 0%
Fats 0.21g 0.39g 0%
Net carbs 6.95g 1.43g N/A
Sugar 4.03g 0.42g N/A
Saturated fat 0.056g 0.063g 0%
Monounsaturated fat 0.067g 0.01g 0%
Tryptophan 0.039mg 0%
Threonine 0.122mg 0%
Isoleucine 0.147mg 0%
Leucine 0.223mg 0%
Lysine 0.174mg 0%
Methionine 0.053mg 0%
Phenylalanine 0.129mg 0%
Valine 0.161mg 0%
Histidine 0.064mg 0%
Fructose 0.15g 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
7% 91%
Protein: 0.71 g
Fats: 0.21 g
Carbs: 7.45 g
Water: 90.55 g
Other: 1.08 g
3% 4% 91% 2%
Protein: 2.86 g
Fats: 0.39 g
Carbs: 3.63 g
Water: 91.4 g
Other: 1.72 g
Contains more CarbsCarbs +105.2%
Contains more ProteinProtein +302.8%
Contains more FatsFats +85.7%
Contains more OtherOther +59.3%
~equal in Water ~91.4g

Fat Type Comparison

Fat type breakdown side-by-side comparison
28% 34% 39%
Saturated fat: Sat. Fat 0.056 g
Monounsaturated fat: Mono. Fat 0.067 g
Polyunsaturated fat: Poly. Fat 0.077 g
26% 4% 69%
Saturated fat: Sat. Fat 0.063 g
Monounsaturated fat: Mono. Fat 0.01 g
Polyunsaturated fat: Poly. Fat 0.165 g
Contains less Sat. FatSaturated fat -11.1%
Contains more Mono. FatMonounsaturated fat +570%
Contains more Poly. FatPolyunsaturated fat +114.3%

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. Tomato soup - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171176/nutrients
  2. Spinach raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168462/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.