Cherry Tomato vs. Spinach
Nutrition comparison of Cherry Tomato and Spinach
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
cherry tomato
versus
spinach
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in cherry tomato and spinach:
- Both spinach and cherry tomato are high in Vitamin C and potassium.
- Spinach has more riboflavin, Vitamin B6 and folate, however, cherry tomato contains more pantothenic acid.
- Spinach is a great source of dietary fiber and iron.
- Spinach is an excellent source of Vitamin A, Vitamin K and calcium.
USDA sources for nutritional information: Cherry Tomato (Tomatoes, orange, raw) and Spinach (Spinach, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Spinach and cherry tomato contain similar amounts of calories - spinach has 23 calories per 100 grams and cherry tomato has 16 calories.
For macronutrient ratios, cherry tomato is lighter in protein, heavier in carbs and similar to spinach for fat. Cherry tomato has a macronutrient ratio of 25:66:9 and for spinach, 39:49:12 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Cherry Tomato | Spinach | |
|---|---|---|
| Protein | 25% | 39% |
| Carbohydrates | 66% | 49% |
| Fat | 9% | 12% |
| Alcohol | ~ | ~ |
carbohydrates
Both spinach and cherry tomato are low in carbohydrates - spinach has 3.6g of total carbs per 100 grams and cherry tomato has 3.2g of carbohydrates.
dietary fiber
Spinach is a great source of dietary fiber and it has 144% more dietary fiber than cherry tomato - spinach has 2.2g of dietary fiber per 100 grams and cherry tomato has 0.9g of dietary fiber.
sugar
Spinach and cherry tomato contain similar amounts of sugar - spinach has 0.42g of sugar per 100 grams and cherry tomato does not contain significant amounts.
Protein
protein
Spinach has 147% more protein than cherry tomato - spinach has 2.9g of protein per 100 grams and cherry tomato has 1.2g of protein.
Fat
saturated fat
Both spinach and cherry tomato are low in saturated fat - spinach has 0.06g of saturated fat per 100 grams and cherry tomato has 0.03g of saturated fat.
Vitamins
Vitamin C
Both spinach and cherry tomato are high in Vitamin C. Spinach has 76% more Vitamin C than cherry tomato - spinach has 28.1mg of Vitamin C per 100 grams and cherry tomato has 16mg of Vitamin C.
Vitamin A
Spinach is an excellent source of Vitamin A and it has 525% more Vitamin A than cherry tomato - spinach has 469ug of Vitamin A per 100 grams and cherry tomato has 75ug of Vitamin A.
Vitamin E
Spinach has more Vitamin E than cherry tomato - spinach has 2mg of Vitamin E per 100 grams and cherry tomato does not contain significant amounts.
Vitamin K
Spinach is an excellent source of Vitamin K and it has more Vitamin K than cherry tomato - spinach has 482.9ug of Vitamin K per 100 grams and cherry tomato does not contain significant amounts.
The B Vitamins
Spinach has more riboflavin, Vitamin B6 and folate, however, cherry tomato contains more pantothenic acid. Both cherry tomato and spinach contain significant amounts of thiamin and niacin.
| Cherry Tomato | Spinach | |
|---|---|---|
| Thiamin | 0.046 MG | 0.078 MG |
| Riboflavin | 0.034 MG | 0.189 MG |
| Niacin | 0.593 MG | 0.724 MG |
| Pantothenic acid | 0.186 MG | 0.065 MG |
| Vitamin B6 | 0.06 MG | 0.195 MG |
| Folate | 29 UG | 194 UG |
Minerals
calcium
Spinach is an excellent source of calcium and it has 18 times more calcium than cherry tomato - spinach has 99mg of calcium per 100 grams and cherry tomato has 5mg of calcium.
iron
Spinach is a great source of iron and it has 477% more iron than cherry tomato - spinach has 2.7mg of iron per 100 grams and cherry tomato has 0.47mg of iron.
potassium
Both spinach and cherry tomato are high in potassium. Spinach has 163% more potassium than cherry tomato - spinach has 558mg of potassium per 100 grams and cherry tomato has 212mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, spinach has more alpha linoleic acid (ALA) than cherry tomato per 100 grams.
| Cherry Tomato | Spinach | |
|---|---|---|
| alpha linoleic acid | 0.003 G | 0.138 G |
| Total | 0.003 G | 0.138 G |
omega 6s
Comparing omega-6 fatty acids, cherry tomato has more linoleic acid than spinach per 100 grams.
| Cherry Tomato | Spinach | |
|---|---|---|
| linoleic acid | 0.073 G | 0.026 G |
| Total | 0.073 G | 0.026 G |
Customize your serving size
The comparison below is by weight, but sometimes 100g isn't that intuitive of a measurement for food. View a custom portion comparison (e.g. cups, oz, package).
You can try adding or subtracting the amount of either Cherry Tomato or Spinach .
Note: The specific food items compared are: Cherry Tomato (Tomatoes, orange, raw) and Spinach (Spinach, raw) .
Cherry Tomato g
()
|
Daily Values (%) |
Spinach g
()
|
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|---|---|---|---|---|---|---|---|
| KCAL % |
|
5% | calories | 5% |
|
KCAL % | |
| G % |
|
5% | carbohydrates | 5% |
|
G % | |
| G % |
|
5% | dietary fiber | 5% |
|
G % | |
| G | 5% | sugar | 5% | G | |||
| G % |
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5% | total fat | 5% |
|
G % | |
| G % |
|
5% | saturated fat | 5% |
|
G % | |
| G | 5% | monounsaturated fat | 5% | G | |||
| G | 5% | polyunsaturated fat | 5% | G | |||
| G | 5% | trans fat | 5% | G | |||
| MG | 5% | cholesterol | 5% | MG | |||
| MG % |
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5% | sodium | 5% |
|
MG % | |
| 5% | Vitamins and Minerals | 5% | |||||
| UG % |
|
5% | Vitamin A | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin C | 5% |
|
MG % | |
| IU % |
|
5% | Vitamin D | 5% |
|
IU % | |
| MG % |
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5% | calcium | 5% |
|
MG % | |
| MG % |
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5% | iron | 5% |
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MG % | |
| MG % |
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5% | magnesium | 5% |
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MG % | |
| MG % |
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5% | potassium | 5% |
|
MG % | |
| MG % |
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5% | thiamin (Vit B1) | 5% |
|
MG % | |
| MG % |
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5% | riboflavin (Vit B2) | 5% |
|
MG % | |
| MG % |
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5% | niacin (Vit B3) | 5% |
|
MG % | |
| MG % |
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5% | Vitamin B6 | 5% |
|
MG % | |
| MG % |
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5% | pantothenic acid (Vit B5) | 5% |
|
MG % | |
| UG % |
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5% | folate (Vit B9) | 5% |
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UG % | |
| UG % |
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5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
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5% | Vitamin E | 5% |
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MG % | |
| UG % |
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5% | Vitamin K | 5% |
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UG % | |
| G % |
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5% | protein | 5% |
|
G % | |
| UG % |
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5% | biotin (Vit B7) | 5% |
|
UG % | |
| MG % |
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5% | choline | 5% |
|
MG % | |
| MG % |
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5% | chlorine | 5% |
|
MG % | |
| UG % |
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5% | chromium | 5% |
|
UG % | |
| MG % |
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5% | copper | 5% |
|
MG % | |
| UG % |
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5% | fluoride | 5% |
|
UG % | |
| UG % |
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5% | iodine | 5% |
|
UG % | |
| MG % |
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5% | manganese | 5% |
|
MG % | |
| UG % |
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5% | molybdenum | 5% |
|
UG % | |
| MG % |
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5% | phosphorus | 5% |
|
MG % | |
| UG % |
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5% | selenium | 5% |
|
UG % | |
| MG % |
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5% | zinc | 5% |
|
MG % | |
| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | G | |||
FAQ
Does spinach or cherry tomato contain more calories in 100 grams?Spinach and cherry tomato contain similar amounts of calories - spinach has 23 calories in 100g and cherry tomato has 16 calories.
Is spinach or cherry tomato better for protein?
Spinach has 150% more protein than cherry tomato - spinach has 2.9g of protein per 100 grams and cherry tomato has 1.2g of protein.
Does spinach or cherry tomato have more carbohydrates?
By weight, both spinach and cherry tomato are low in carbohydrates - spinach has 3.6g of carbs for 100g and cherry tomato has 3.2g of carbohydrates.
Does spinach or cherry tomato contain more calcium?
Spinach is a rich source of calcium and it has 18 times more calcium than cherry tomato - spinach has 99mg of calcium in 100 grams and cherry tomato has 5mg of calcium.
Does spinach or cherry tomato contain more potassium?
Both spinach and cherry tomato are high in potassium. Spinach has 160% more potassium than cherry tomato - spinach has 558mg of potassium in 100 grams and cherry tomato has 212mg of potassium.