Tomatoes vs Spinach
Nutrition comparison per 100g · USDA Foundation Foods & USDA Foundation Foods
Spinach, mature is higher in more vitamins & minerals
Calories (kcal)
Tomatoes 27
Spinach —
Protein (g)
Tomatoes 0.830
Spinach 2.91
Carbs (g)
Tomatoes 5.51
Spinach 2.64
Fat (g)
Tomatoes 0.630
Spinach 0.604
Fiber (g)
Tomatoes 2.10
Spinach 1.59
Quick answers
Which has more protein?
Spinach, mature — 2.91g vs 0.830g 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 | Tomatoes | Spinach | Diff |
|---|---|---|---|
| Energy | |||
| Energy | 27 kcal | — | |
| Macronutrients | |||
| Water | 92.5 g | 92.4 g | = |
| Protein | 0.830 g | 2.91 g | -71% |
| Total lipid (fat) | 0.630 g | 0.604 g | +4% |
| Carbohydrate, by difference | 5.51 g | 2.64 g | +109% |
| Fiber, total dietary | 2.10 g | 1.59 g | +32% |
| Vitamins | |||
| Vitamin C, total ascorbic acid | 27.2 mg | 30.3 mg | -10% |
| Thiamin (Vitamin B1) | 0.075 mg | 0.076 mg | -2% |
| Riboflavin (Vitamin B2) | 0.065 mg | 0.192 mg | -66% |
| Niacin (Vitamin B3) | 0.805 mg | 0.510 mg | +58% |
| Vitamin B-6 — Pyridoxine | 0.060 mg | 0.214 mg | -72% |
| Biotin (Vitamin B7) | 10.0 ug | 113 ug | -91% |
| Choline, total | 9.80 mg | — | |
| Vitamin A, RAE | — | 306 ug | |
| Carotene, beta | — | 3669 ug | |
| Carotene, alpha | 0 ug | 0 ug | = |
| Vitamin E (alpha-tocopherol) | 0.980 mg | — | |
| Vitamin K2 — Menaquinone-4 (MK-4) | 0 ug | — | |
| Minerals | |||
| Calcium, Ca | 11.0 mg | 66.6 mg | -83% |
| Iron, Fe | 0.330 mg | 1.05 mg | -69% |
| Magnesium, Mg | 11.9 mg | 93.0 mg | -87% |
| Phosphorus, P | 28.0 mg | 40.6 mg | -31% |
| Potassium, K | 260 mg | 460 mg | -43% |
| Sodium, Na | 6.00 mg | 107 mg | -94% |
| Zinc, Zn | 0.200 mg | 0.423 mg | -53% |
| Copper, Cu | 0.058 mg | 0.079 mg | -26% |
| Manganese, Mn | 0.121 mg | 0.426 mg | -72% |
| Selenium, Se | — | 0 ug | |
| Other Nutrients | |||
| Energy (Atwater General Factors) | 31 kcal | 28 kcal | +12% |
| Energy (Atwater Specific Factors) | 27 kcal | 22 kcal | +25% |
| Energy | 113 kj | — | |
| Nitrogen | 0.130 g | 0.465 g | -72% |
| Ash | 0.560 g | 1.42 g | -61% |
| Carbohydrate, by summation | — | 1.59 g | |
| Choline, free | 8.00 mg | — | |
| Choline, from phosphocholine | 0.600 mg | — | |
| Choline, from phosphotidyl choline | 1.20 mg | — | |
| Choline, from glycerophosphocholine | 0 mg | — | |
| Choline, from sphingomyelin | 0 mg | — | |
| Betaine | 0 mg | — | |
| cis-beta-Carotene | 49.0 ug | — | |
| trans-beta-Carotene | 393 ug | — | |
| Carotene, gamma | — | 0 ug | |
| Beta-carotene (Provitamin A) | 0 ug | 10.0 ug | -100% |
| Cryptoxanthin, alpha | 0 ug | 0 ug | = |
| Beta-cryptoxanthin (Provitamin A) | 4100 ug | 0 ug | |
| cis-Lycopene | 554 ug | — | |
| Lycopene | — | 7918 ug | |
| cis-Lutein/Zeaxanthin | 12.0 ug | 0 ug | |
| Alpha-carotene (Provitamin A) | 95.0 ug | 7451 ug | -99% |
| Zeaxanthin | 9.00 ug | 467 ug | -98% |
| Vitamin E — Beta-Tocopherol (β-Tocopherol) | 0.020 mg | — | |
| Vitamin E — Gamma-Tocopherol (γ-Tocopherol) | 0.700 mg | — | |
| Vitamin E — Delta-Tocopherol (δ-Tocopherol) | 0.120 mg | — | |
| Vitamin E — Alpha-Tocotrienol (α-Tocotrienol) | 0 mg | — | |
| Vitamin E — Beta-Tocotrienol (β-Tocotrienol) | 0 mg | — | |
| Vitamin E — Gamma-Tocotrienol (γ-Tocotrienol) | 0 mg | — | |
| Vitamin E — Delta-Tocotrienol (δ-Tocotrienol) | 0 mg | — | |
| Vitamin K1 — Phylloquinone | 4.20 ug | — | |
| Vitamin K (Dihydrophylloquinone — K1 reduced form) | 0 ug | — | |
* 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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