Spinach vs. Tomato Sauce
Nutrition comparison of Spinach and Tomato Sauce
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
spinach
versus
tomato sauce
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in spinach and tomato sauce:
- Both spinach and tomato sauce are high in potassium.
- Spinach has more beta-carotene and lutein + zeaxanthin than tomato sauce, however, tomato sauce contains more lycopene than spinach.
- Spinach has more thiamin, riboflavin and folate, however, tomato sauce contains more pantothenic acid.
- Spinach is a great source of dietary fiber and iron.
- Spinach is an excellent source of Vitamin A, Vitamin C, Vitamin K and calcium.
USDA sources for nutritional information: Spinach (Spinach, raw) and Tomato Sauce (Tomato products, canned, sauce) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Spinach and tomato sauce contain similar amounts of calories - spinach has 23 calories per 100 grams and tomato sauce has 24 calories.
For macronutrient ratios, spinach is much heavier in protein, much lighter in carbs and similar to tomato sauce for fat. Spinach has a macronutrient ratio of 39:49:12 and for tomato sauce, 17:74:9 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Spinach | Tomato Sauce | |
|---|---|---|
| Protein | 39% | 17% |
| Carbohydrates | 49% | 74% |
| Fat | 12% | 9% |
| Alcohol | ~ | ~ |
carbohydrates
Spinach and tomato sauce contain similar amounts of carbs - spinach has 3.6g of total carbs per 100 grams and tomato sauce has 5.3g of carbohydrates.
dietary fiber
Spinach is a great source of dietary fiber and it has 47% more dietary fiber than tomato sauce - spinach has 2.2g of dietary fiber per 100 grams and tomato sauce has 1.5g of dietary fiber.
sugar
Spinach and tomato sauce contain similar amounts of sugar - spinach has 0.42g of sugar per 100 grams and tomato sauce has 3.6g of sugar.
Protein
protein
Spinach has 138% more protein than tomato sauce - spinach has 2.9g of protein per 100 grams and tomato sauce has 1.2g of protein.
Fat
saturated fat
Both spinach and tomato sauce are low in saturated fat - spinach has 0.06g of saturated fat per 100 grams and tomato sauce has 0.04g of saturated fat.
Vitamins
Vitamin C
Spinach is an excellent source of Vitamin C and it has 301% more Vitamin C than tomato sauce - spinach has 28.1mg of Vitamin C per 100 grams and tomato sauce has 7mg of Vitamin C.
Vitamin A
Spinach is an excellent source of Vitamin A and it has 20 times more Vitamin A than tomato sauce - spinach has 469ug of Vitamin A per 100 grams and tomato sauce has 22ug of Vitamin A.
Vitamin E
Spinach and tomato sauce contain similar amounts of Vitamin E - spinach has 2mg of Vitamin E per 100 grams and tomato sauce has 1.4mg of Vitamin E.
Vitamin K
Spinach is an excellent source of Vitamin K and it has 171 times more Vitamin K than tomato sauce - spinach has 482.9ug of Vitamin K per 100 grams and tomato sauce has 2.8ug of Vitamin K.
The B Vitamins
Spinach has more thiamin, riboflavin and folate, however, tomato sauce contains more pantothenic acid. Both spinach and tomato sauce contain significant amounts of niacin and Vitamin B6.
| Spinach | Tomato Sauce | |
|---|---|---|
| Thiamin | 0.078 MG | 0.024 MG |
| Riboflavin | 0.189 MG | 0.065 MG |
| Niacin | 0.724 MG | 0.991 MG |
| Pantothenic acid | 0.065 MG | 0.309 MG |
| Vitamin B6 | 0.195 MG | 0.098 MG |
| Folate | 194 UG | 9 UG |
Minerals
calcium
Spinach is an excellent source of calcium and it has 607% more calcium than tomato sauce - spinach has 99mg of calcium per 100 grams and tomato sauce has 14mg of calcium.
iron
Spinach is a great source of iron and it has 182% more iron than tomato sauce - spinach has 2.7mg of iron per 100 grams and tomato sauce has 0.96mg of iron.
potassium
Both spinach and tomato sauce are high in potassium. Spinach has 88% more potassium than tomato sauce - spinach has 558mg of potassium per 100 grams and tomato sauce has 297mg of potassium.
Antioxidants and Phytonutrients
carotenoids
Carotenoids are micronutrients commonly found in plants and some animal products. An example is beta-carotene, the notable carotenoid which is a popular source of Vitamin A.[4][5]
For specific types of carotenoids, spinach has more beta-carotene and lutein + zeaxanthin than tomato sauce per 100 grams, however, tomato sauce contains more lycopene than spinach per 100 grams.
| Spinach | Tomato Sauce | |
|---|---|---|
| beta-carotene | 5626 UG | 259 UG |
| lutein + zeaxanthin | 12198 UG | 24 UG |
| lycopene | ~ | 13895 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, spinach has more alpha linoleic acid (ALA) than tomato sauce per 100 grams.
| Spinach | Tomato Sauce | |
|---|---|---|
| alpha linoleic acid | 0.138 G | 0.005 G |
| Total | 0.138 G | 0.005 G |
omega 6s
Comparing omega-6 fatty acids, tomato sauce has more linoleic acid than spinach per 100 grams.
| Spinach | Tomato Sauce | |
|---|---|---|
| linoleic acid | 0.026 G | 0.115 G |
| Total | 0.026 G | 0.115 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 Spinach or Tomato Sauce .
Note: The specific food items compared are: Spinach (Spinach, raw) and Tomato Sauce (Tomato products, canned, sauce) .
Spinach g
()
|
Daily Values (%) |
Tomato Sauce 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 % |
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5% | iron | 5% |
|
MG % | |
| MG % |
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5% | magnesium | 5% |
|
MG % | |
| MG % |
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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 % |
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5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
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5% | Vitamin E | 5% |
|
MG % | |
| UG % |
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5% | Vitamin K | 5% |
|
UG % | |
| G % |
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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 % |
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5% | copper | 5% |
|
MG % | |
| UG % |
|
5% | fluoride | 5% |
|
UG % | |
| UG % |
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5% | iodine | 5% |
|
UG % | |
| MG % |
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5% | manganese | 5% |
|
MG % | |
| UG % |
|
5% | molybdenum | 5% |
|
UG % | |
| MG % |
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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 spinach or tomato sauce contain more calories in 100 grams?Spinach and tomato sauce contain similar amounts of calories - spinach has 23 calories in 100g and tomato sauce has 24 calories.
Is spinach or tomato sauce better for protein?
Spinach has 140% more protein than tomato sauce - spinach has 2.9g of protein per 100 grams and tomato sauce has 1.2g of protein.
Does spinach or tomato sauce have more carbohydrates?
By weight, spinach and tomato sauce contain similar amounts of carbs - spinach has 3.6g of carbs for 100g and tomato sauce has 5.3g of carbohydrates.
Does spinach or tomato sauce contain more calcium?
Spinach is a rich source of calcium and it has 610% more calcium than tomato sauce - spinach has 99mg of calcium in 100 grams and tomato sauce has 14mg of calcium.
Does spinach or tomato sauce contain more potassium?
Both spinach and tomato sauce are high in potassium. Spinach has 90% more potassium than tomato sauce - spinach has 558mg of potassium in 100 grams and tomato sauce has 297mg of potassium.