Spinach (Raw)vsTomatoes Red (Raw)
Spinach (Raw) has 23 calories and 2.9g protein per 100g. Tomatoes Red (Raw) has 18 calories and 0.88g protein per 100g Spinach (Raw) has more protein, Tomatoes Red (Raw) is lower in calories.
🎯When to Eat What
Goal-based picks for Spinach (Raw) vs Tomatoes Red (Raw)
Go with Tomatoes Red (Raw) at just 18 kcal per 100g — 22% fewer calories.
Spinach (Raw) will keep you satisfied longer with 2.2g fiber — fat and protein slow digestion while fiber adds bulk.
Spinach (Raw) has both iron (2.7mg) and vitamin C (28.1mg) — vitamin C can boost iron absorption by up to 6x.
Spinach (Raw) is the heart-friendlier option with more fiber, more potassium.
Spinach (Raw) provides 558mg of potassium per 100g — important for muscle function and hydration.
Spinach (Raw) provides 99mg of calcium per 100g — a much better source for bone health.
🔥Calorie Breakdown
💪Macronutrient Comparison
🕸️Nutrient Profile
Values as % of Daily Value (capped at 150%)
📊Full Nutrition Comparison
| Nutrient | Spinach | Tomatoes Red Ripe Year Round Average | Diff |
|---|---|---|---|
| 💪Macronutrients | |||
| Calories | 23kcal1% | 18kcal1% | +5.0kcal |
| Protein | 2.9g6% | 0.88g2% | +2.0g |
| Total Fat | 0.39g1% | 0.20g0% | +0.19g |
| Saturated Fat | <0.1g0% | <0.1g0% | +<0.1g |
| Trans Fat | 0g | 0g | — |
| Cholesterol | 0mg0% | 0mg0% | — |
| Carbohydrates | 3.6g1% | 3.9g1% | <0.1g |
| Dietary Fiber | 2.2g8% | 1.2g4% | +1.0g |
| Sugars | 0.42g | 2.6g | <0.1g |
| ✨Vitamins | |||
| Vitamin A | 469mcg52% | 42mcg5% | +427mcg |
| Vitamin C | 28mg31% | 14mg15% | +14mg |
| Vitamin D | 0mcg0% | 0mcg0% | — |
| Vitamin E | 2.0mg14% | 0.54mg4% | +1.5mg |
| Vitamin K | 483mcg403% | 7.9mcg7% | +475mcg |
| Vitamin B6 | 0.20mg11% | <0.1mg5% | +0.12mg |
| Vitamin B12 | 0mcg0% | 0mcg0% | — |
| Folate | 194mcg49% | 15mcg4% | +179mcg |
| Thiamin (B1) | <0.1mg7% | <0.1mg3% | +<0.1mg |
| Riboflavin (B2) | 0.19mg15% | <0.1mg1% | +0.17mg |
| Niacin (B3) | 0.72mg5% | 0.59mg4% | +0.13mg |
| 🔶Minerals | |||
| Sodium | 79mg3% | 5.0mg0% | +74mg |
| Calcium | 99mg8% | 10mg1% | +89mg |
| Iron | 2.7mg15% | 0.27mg2% | +2.4mg |
| Potassium | 558mg12% | 237mg5% | +321mg |
| Phosphorus | 49mg4% | 24mg2% | +25mg |
| Magnesium | 79mg19% | 11mg3% | +68mg |
| Zinc | 0.53mg5% | 0.17mg2% | +0.36mg |
| Copper | 0.13mg14% | <0.1mg7% | +<0.1mg |
| Manganese | 0.90mg39% | 0.11mg5% | +0.78mg |
| Selenium | 1.0mcg2% | 0mcg0% | +1.0mcg |
🔬Nutritional Analysis
Calories: Tomatoes Red (Raw) is moderately lower in calories than Spinach (Raw), containing 18 kcal compared to 23 kcal per 100g (28% fewer calories).
Protein: Spinach (Raw) provides more protein with 2.86g versus 0.88g per 100g. In terms of protein-to-calorie efficiency, Spinach (Raw) offers better value for building and maintaining muscle.
Fat: Tomatoes Red (Raw) is the leaner option with 0.2g of total fat per 100g compared to 0.39g.
Key Vitamins: The most notable vitamin differences are in Vitamin K (Spinach (Raw): 483mcg vs 7.9mcg), Folate (Spinach (Raw): 194mcg vs 15mcg), Vitamin A (Spinach (Raw): 469mcg vs 42mcg).
Key Minerals: Notable mineral differences include Selenium (Spinach (Raw): 1mcg vs 0mcg), Sodium (Spinach (Raw): 79mg vs 5mg), Calcium (Spinach (Raw): 99mg vs 10mg).
Diet Suitability: Both fit a low-carb or keto diet. Both fit a low-fat diet. Both fit a low-sodium diet.
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❓Frequently Asked Questions
- Which has more protein, Spinach (Raw) or Tomatoes Red (Raw)?
- Spinach (Raw) has more protein with 2.86g per 100g compared to 0.88g for Tomatoes Red (Raw).
- Which is lower in calories, Spinach (Raw) or Tomatoes Red (Raw)?
- Tomatoes Red (Raw) is lower in calories with 18 kcal per 100g versus 23 kcal.
- Is Spinach (Raw) or Tomatoes Red (Raw) healthier?
- It depends on your goals. Spinach (Raw) has 23 calories and 2.86g protein per 100g, while Tomatoes Red (Raw) has 18 calories and 0.88g protein. Compare their full nutrition profiles to decide which fits your diet.
- Which has less fat, Spinach (Raw) or Tomatoes Red (Raw)?
- Tomatoes Red (Raw) is leaner with 0.2g of fat per 100g compared to 0.39g.
- Which has more fiber, Spinach (Raw) or Tomatoes Red (Raw)?
- Spinach (Raw) has more fiber with 2.2g per 100g compared to 1.2g.