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Broccoli vs Tomato - In-Depth Nutrition Comparison

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Comparison summary

Which food contains less Sodium?
Tomato
Tomato contains less Sodium (difference - 28mg)
Which food is lower in Saturated Fat?
Tomato
Tomato is lower in Saturated Fat (difference - 0.011g)
Which food is richer in vitamins?
Broccoli
Broccoli is relatively richer in vitamins
Which food is richer in minerals?
Broccoli
Broccoli is relatively richer in minerals
Which food is lower in glycemic index?
Broccoli
Broccoli is lower in glycemic index (difference - 6)
Which food contains less Sugars?
Broccoli
Broccoli contains less Sugars (difference - 0.93g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is cheaper?
?
The foods are relatively equal in price ($0.4)

Comparison summary table

Pay attention at the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Broccoli Tomato
Lower in Sodium ok
Lower in Saturated Fat ok
Rich in vitamins ok
Rich in minerals ok
Lower in glycemic index ok
Lower in Sugars ok
Lower in Cholesterol Equal
Lower in price Equal

Which food is preferable in case of diets?

ok
ok
is better in case of low diet
Broccoli Tomato
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet ok

Vitamin and Mineral Summary Scores

Summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfils human daily needs, the more the summary score is
Vitamin Summary Score
80
Broccoli
16
Tomato
Mineral Summary Score
14
Broccoli
7
Tomato

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
:
2
Tomato
Contains more Iron +170.4%
Contains more Calcium +370%
Contains more Potassium +33.3%
Contains more Magnesium +90.9%
Contains more Zinc +141.2%
Contains more Phosphorus +175%
Contains more Copper +20.4%
Contains less Sodium -84.8%
Contains more Iron +170.4%
Contains more Calcium +370%
Contains more Potassium +33.3%
Contains more Magnesium +90.9%
Contains more Zinc +141.2%
Contains more Phosphorus +175%
Contains more Copper +20.4%
Contains less Sodium -84.8%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
:
1
Tomato
Contains more Vitamin C +551.1%
Contains more Vitamin E +44.4%
Contains more Vitamin B1 +91.9%
Contains more Vitamin B2 +515.8%
Contains more Vitamin B5 +543.8%
Contains more Vitamin B6 +118.8%
Contains more Vitamin K +1186.1%
Contains more Vitamin A +33.7%
Equal in Vitamin B3 - 0.594
Contains more Vitamin C +551.1%
Contains more Vitamin E +44.4%
Contains more Vitamin B1 +91.9%
Contains more Vitamin B2 +515.8%
Contains more Vitamin B5 +543.8%
Contains more Vitamin B6 +118.8%
Contains more Vitamin K +1186.1%
Contains more Vitamin A +33.7%
Equal in Vitamin B3 - 0.594

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of the food
Protein
17%
Broccoli
5%
Tomato
Carbohydrates
7%
Broccoli
4%
Tomato
Fats
2%
Broccoli
1%
Tomato

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All nutrients comparison - raw data values

In the column "Opinion" we made some assumptions which could be controversial. For instance we are assuming that less saturated fats is good for you. Please ignore this column if you have your own opinion.We marked the nutrients, comparison of which we considered as not meaningful, as "N/A"
Nutrient Broccoli Tomato Opinion
Calories 34 18 Broccoli
Protein 2.82 0.88 Broccoli
Fats 0.37 0.2 Broccoli
Vitamin C 89.2 13.7 Broccoli
Carbs 6.64 3.89 Broccoli
Cholesterol 0 0
Vitamin D 0 0
Iron 0.73 0.27 Broccoli
Calcium 47 10 Broccoli
Potassium 316 237 Broccoli
Magnesium 21 11 Broccoli
Sugars 1.7 2.63 Tomato
Fiber 2.6 1.2 Broccoli
Copper 0.049 0.059 Tomato
Zinc 0.41 0.17 Broccoli
Starch 0 0
Phosphorus 66 24 Broccoli
Sodium 33 5 Tomato
Vitamin A 623 833 Tomato
Vitamin E 0.78 0.54 Broccoli
Vitamin D 0 0
Vitamin B1 0.071 0.037 Broccoli
Vitamin B2 0.117 0.019 Broccoli
Vitamin B3 0.639 0.594 Broccoli
Vitamin B5 0.573 0.089 Broccoli
Vitamin B6 0.175 0.08 Broccoli
Vitamin B12 0 0
Vitamin K 101.6 7.9 Broccoli
Folic acid (B9) 0 0
Trans Fat 0 0
Saturated Fat 0.039 0.028 Tomato
Monounsaturated Fat 0.011 0.031 Tomato
Polyunsaturated fat 0.038 0.083 Tomato
Tryptophan 0.033 0.006 Broccoli
Threonine 0.088 0.027 Broccoli
Isoleucine 0.079 0.018 Broccoli
Leucine 0.129 0.025 Broccoli
Lysine 0.135 0.027 Broccoli
Methionine 0.038 0.006 Broccoli
Phenylalanine 0.117 0.027 Broccoli
Valine 0.125 0.018 Broccoli
Histidine 0.059 0.014 Broccoli
The main source of information is USDA Food Composition Database (U.S. Department of Agriculture)
Dietary Guidelines for Americans is used as the primary source for advice in this web resource
Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.