Tomato vs Spinach
Nutrition comparison per 100g · USDA Foundation Foods & USDA Foundation Foods
Spinach, mature is higher in more vitamins & minerals
Calories (kcal)
Tomato —
Spinach —
Protein (g)
Tomato 0.696
Spinach 2.91
Carbs (g)
Tomato 3.84
Spinach 2.64
Fat (g)
Tomato 0.425
Spinach 0.604
Fiber (g)
Tomato 0.971
Spinach 1.59
Quick answers
Which has more protein?
Spinach, mature — 2.91g vs 0.696g per 100g.
Which is more nutrient-dense?
Spinach, mature scores higher in more vitamins and minerals per 100g, though both foods can be part of a healthy diet.
Full Nutrition Comparison
All values per 100g edible portion. Green = Food A higher · Blue = Food B higher
| Nutrient | Tomato | Spinach | Diff |
|---|---|---|---|
| Macronutrients | |||
| Water | 94.7 g | 92.4 g | +2% |
| Protein | 0.696 g | 2.91 g | -76% |
| Total lipid (fat) | 0.425 g | 0.604 g | -30% |
| Carbohydrate, by difference | 3.84 g | 2.64 g | +45% |
| Fiber, total dietary | 0.971 g | 1.59 g | -39% |
| Vitamins | |||
| Vitamin C, total ascorbic acid | 17.8 mg | 30.3 mg | -41% |
| Thiamin (Vitamin B1) | 0.056 mg | 0.076 mg | -27% |
| Riboflavin (Vitamin B2) | 0 mg | 0.192 mg | -100% |
| Niacin (Vitamin B3) | 0.533 mg | 0.510 mg | +5% |
| Vitamin B-6 — Pyridoxine | 0.079 mg | 0.214 mg | -63% |
| Biotin (Vitamin B7) | 9.99 ug | 113 ug | -91% |
| Vitamin A, RAE | 23.9 ug | 306 ug | -92% |
| Carotene, beta | 276 ug | 3669 ug | -92% |
| Carotene, alpha | 0.875 ug | 0 ug | |
| Minerals | |||
| Calcium, Ca | 9.96 mg | 66.6 mg | -85% |
| Iron, Fe | 0.103 mg | 1.05 mg | -90% |
| Magnesium, Mg | 8.09 mg | 93.0 mg | -91% |
| Phosphorus, P | 19.1 mg | 40.6 mg | -53% |
| Potassium, K | 193 mg | 460 mg | -58% |
| Sodium, Na | 0 mg | 107 mg | -100% |
| Zinc, Zn | 0.082 mg | 0.423 mg | -81% |
| Copper, Cu | 0.032 mg | 0.079 mg | -59% |
| Manganese, Mn | 0.087 mg | 0.426 mg | -80% |
| Selenium, Se | 0 ug | 0 ug | = |
| Other Nutrients | |||
| Energy (Atwater General Factors) | 22 kcal | 28 kcal | -21% |
| Energy (Atwater Specific Factors) | 19 kcal | 22 kcal | -12% |
| Nitrogen | 0.111 g | 0.465 g | -76% |
| Ash | 0.312 g | 1.42 g | -78% |
| Carbohydrate, by summation | — | 1.59 g | |
| Carotene, gamma | 2.13 ug | 0 ug | |
| Beta-carotene (Provitamin A) | 19.1 ug | 10.0 ug | +91% |
| Cryptoxanthin, alpha | 9.63 ug | 0 ug | |
| Beta-cryptoxanthin (Provitamin A) | 2863 ug | 0 ug | |
| Lycopene | — | 7918 ug | |
| cis-Lutein/Zeaxanthin | 0 ug | 0 ug | = |
| Alpha-carotene (Provitamin A) | 56.0 ug | 7451 ug | -99% |
| Zeaxanthin | 0 ug | 467 ug | -100% |
* All values per 100g edible portion. Source: USDA Foundation Foods and USDA Foundation Foods. Diff column shows percentage difference relative to Food B.
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