Spam vs. Tomato
Nutrition comparison of Spam and Tomato
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
spam
versus
tomato
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in spam and tomato:
- Both tomato and spam are high in Vitamin C and potassium.
- Spam has more thiamin, riboflavin, niacin, Vitamin B6 and Vitamin B12, however, tomato contains more pantothenic acid and folate.
- Spam is an excellent source of protein.
USDA sources for nutritional information: Spam (Luncheon meat, pork, ham, and chicken, minced, canned, reduced sodium, added ascorbic acid, includes SPAM, 25% less sodium) and Tomato (Tomatoes, red, ripe, raw, year round average) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Spam is high in calories and tomato has 94% less calories than spam - tomato has 18 calories per 100 grams and spam has 293 calories.
For macronutrient ratios, spam is much lighter in carbs, much heavier in fat and similar to tomato for protein. Spam has a macronutrient ratio of 17:5:78 and for tomato, 17:75:9 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Spam | Tomato | |
|---|---|---|
| Protein | 17% | 17% |
| Carbohydrates | 5% | 75% |
| Fat | 78% | 9% |
| Alcohol | ~ | ~ |
carbohydrates
Both tomato and spam are low in carbohydrates - tomato has 3.9g of total carbs per 100 grams and spam has 3.4g of carbohydrates.
dietary fiber
Tomato has more dietary fiber than spam - tomato has 1.2g of dietary fiber per 100 grams and spam does not contain significant amounts.
sugar
Spam has less sugar than tomato - tomato has 2.6g of sugar per 100 grams and spam does not contain significant amounts.
Protein
protein
Spam is an excellent source of protein and it has 13 times more protein than tomato - tomato has 0.88g of protein per 100 grams and spam has 12.5g of protein.
Fat
saturated fat
Spam is high in saturated fat and tomato has 100% less saturated fat than spam - tomato has 0.03g of saturated fat per 100 grams and spam has 8.9g of saturated fat.
cholesterol
Tomato has less cholesterol than spam - spam has 76mg of cholesterol per 100 grams and tomato does not contain significant amounts.
Vitamins
Vitamin C
Both tomato and spam are high in Vitamin C. Spam has 214% more Vitamin C than tomato - tomato has 13.7mg of Vitamin C per 100 grams and spam has 43mg of Vitamin C.
Vitamin A
Tomato has more Vitamin A than spam - tomato has 42ug of Vitamin A per 100 grams and spam does not contain significant amounts.
Vitamin D
Spam has more Vitamin D than tomato - spam has 23iu of Vitamin D per 100 grams and tomato does not contain significant amounts.
Vitamin E
Tomato and spam contain similar amounts of Vitamin E - tomato has 0.54mg of Vitamin E per 100 grams and spam has 0.24mg of Vitamin E.
Vitamin K
Tomato has more Vitamin K than spam - tomato has 7.9ug of Vitamin K per 100 grams and spam does not contain significant amounts.
The B Vitamins
Spam has more thiamin, riboflavin, niacin, Vitamin B6 and Vitamin B12, however, tomato contains more pantothenic acid and folate.
| Spam | Tomato | |
|---|---|---|
| Thiamin | 0.264 MG | 0.037 MG |
| Riboflavin | 0.179 MG | 0.019 MG |
| Niacin | 3.175 MG | 0.594 MG |
| Pantothenic acid | ~ | 0.089 MG |
| Vitamin B6 | 0.283 MG | 0.08 MG |
| Folate | 4 UG | 15 UG |
| Vitamin B12 | 0.61 UG | ~ |
Minerals
calcium
Tomato has more calcium than spam - tomato has 10mg of calcium per 100 grams and spam does not contain significant amounts.
iron
Tomato and spam contain similar amounts of iron - tomato has 0.27mg of iron per 100 grams and spam has 0.64mg of iron.
potassium
Both tomato and spam are high in potassium. Spam has 138% more potassium than tomato - tomato has 237mg of potassium per 100 grams and spam has 564mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, spam has more alpha linoleic acid (ALA) than tomato per 100 grams.
| Spam | Tomato | |
|---|---|---|
| alpha linoleic acid | 0.23 G | 0.003 G |
| Total | 0.23 G | 0.003 G |
omega 6s
Comparing omega-6 fatty acids, spam has more linoleic acid than tomato per 100 grams.
| Spam | Tomato | |
|---|---|---|
| linoleic acid | 2.436 G | 0.08 G |
| Total | 2.436 G | 0.08 G |
Customize your serving size
The comparison below is by common portions, e.g. cups, packages. You can also see a more concrete comparison by weight at equal weight (by grams) comparison.
Spam g
()
|
Daily Values (%) |
Tomato g
()
|
|||||
|---|---|---|---|---|---|---|---|
| KCAL % |
|
5% | calories | 5% |
|
KCAL % | |
| G % |
|
5% | carbohydrates | 5% |
|
G % | |
| G % |
|
5% | dietary fiber | 5% |
|
G % | |
| G | 5% | sugar | 5% | G | |||
| G % |
|
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 % |
|
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 % |
|
5% | calcium | 5% |
|
MG % | |
| MG % |
|
5% | iron | 5% |
|
MG % | |
| MG % |
|
5% | magnesium | 5% |
|
MG % | |
| MG % |
|
5% | potassium | 5% |
|
MG % | |
| MG % |
|
5% | thiamin (Vit B1) | 5% |
|
MG % | |
| MG % |
|
5% | riboflavin (Vit B2) | 5% |
|
MG % | |
| MG % |
|
5% | niacin (Vit B3) | 5% |
|
MG % | |
| MG % |
|
5% | Vitamin B6 | 5% |
|
MG % | |
| MG % |
|
5% | pantothenic acid (Vit B5) | 5% |
|
MG % | |
| UG % |
|
5% | folate (Vit B9) | 5% |
|
UG % | |
| UG % |
|
5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin E | 5% |
|
MG % | |
| UG % |
|
5% | Vitamin K | 5% |
|
UG % | |
| G % |
|
5% | protein | 5% |
|
G % | |
| UG % |
|
5% | biotin (Vit B7) | 5% |
|
UG % | |
| MG % |
|
5% | choline | 5% |
|
MG % | |
| MG % |
|
5% | chlorine | 5% |
|
MG % | |
| UG % |
|
5% | chromium | 5% |
|
UG % | |
| MG % |
|
5% | copper | 5% |
|
MG % | |
| UG % |
|
5% | fluoride | 5% |
|
UG % | |
| UG % |
|
5% | iodine | 5% |
|
UG % | |
| MG % |
|
5% | manganese | 5% |
|
MG % | |
| UG % |
|
5% | molybdenum | 5% |
|
UG % | |
| MG % |
|
5% | phosphorus | 5% |
|
MG % | |
| UG % |
|
5% | selenium | 5% |
|
UG % | |
| MG % |
|
5% | zinc | 5% |
|
MG % | |
| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | G | |||
FAQ
Does tomato or spam contain more calories in 100 grams?Spam is high in calories and tomato has 90% less calories than spam - tomato has 18 calories in 100g and spam has 293 calories.
Does tomato or spam have more carbohydrates?
By weight, both tomato and spam are low in carbohydrates - tomato has 3.9g of carbs for 100g and spam has 3.4g of carbohydrates.
Does tomato or spam contain more potassium?
Both tomato and spam are high in potassium. Spam has 140% more potassium than tomato - tomato has 237mg of potassium in 100 grams and spam has 564mg of potassium.