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.
Detailed nutritional comparison of spinach and tomato sauce is analyzed below. You can also visualize the nutritional comparison for a custom portion or serving size and see how the nutrition compares.

USDA sources for nutritional information: Spinach (Spinach, raw) and Tomato Sauce (Tomato products, canned, sauce) . Have a correction or suggestions? Shoot us an email.


Image of Spinach src
Image of Tomato Sauce src

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) .

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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.