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  6. Tomato vs. Orange

Tomato vs. Orange — In-Depth Nutrition Comparison

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How are Tomato and Orange different?

  • Tomato is higher in Vitamin K, however, Orange is richer in Vitamin C.
  • Daily need coverage for Vitamin C from Orange is 44% higher.
  • Tomato has less Sugar.

Tomatoes, red, ripe, raw, year round average and Oranges, raw, all commercial varieties are the varieties used in this article.

Infographic

Tomato vs Orange infographic
Infographic link

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Tomato
Tomato
7
:
3
Orange
Orange
Contains more Iron +170%
Contains more Phosphorus +71.4%
Contains more Potassium +30.9%
Contains more Zinc +142.9%
Contains more Copper +31.1%
Contains more Manganese +356%
Contains more Calcium +300%
Contains less Sodium -100%
Contains more Selenium +∞%
Equal in Magnesium - 10
Tomato
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 11% 8% 11% 21% 1% 5% 20% 15% 0%
Orange
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 12% 4% 8% 6% 16% 0% 2% 15% 4% 3%
Contains more Iron +170%
Contains more Phosphorus +71.4%
Contains more Potassium +30.9%
Contains more Zinc +142.9%
Contains more Copper +31.1%
Contains more Manganese +356%
Contains more Calcium +300%
Contains less Sodium -100%
Contains more Selenium +∞%
Equal in Magnesium - 10

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Tomato
Tomato
5
:
5
Orange
Orange
Contains more Vitamin A +270.2%
Contains more Vitamin E +200%
Contains more Vitamin B3 +110.6%
Contains more Vitamin B6 +33.3%
Contains more Vitamin K +∞%
Contains more Vitamin C +288.3%
Contains more Vitamin B1 +135.1%
Contains more Vitamin B2 +110.5%
Contains more Vitamin B5 +180.9%
Contains more Folate +100%
Tomato
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 50% 11% 0% 46% 10% 5% 12% 6% 19% 12% 0% 20%
Orange
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 14% 4% 0% 178% 22% 10% 6% 15% 14% 23% 0% 0%
Contains more Vitamin A +270.2%
Contains more Vitamin E +200%
Contains more Vitamin B3 +110.6%
Contains more Vitamin B6 +33.3%
Contains more Vitamin K +∞%
Contains more Vitamin C +288.3%
Contains more Vitamin B1 +135.1%
Contains more Vitamin B2 +110.5%
Contains more Vitamin B5 +180.9%
Contains more Folate +100%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Tomato
Tomato
3
:
2
Orange
Orange
Contains more Fats +66.7%
Contains more Other +15.9%
Contains more Carbs +202.1%
Equal in Protein - 0.94
Equal in Water - 86.75
Tomato
4% 95%
Protein: 0.88 g
Fats: 0.2 g
Carbs: 3.89 g
Water: 94.52 g
Other: 0.51 g
Orange
12% 87%
Protein: 0.94 g
Fats: 0.12 g
Carbs: 11.75 g
Water: 86.75 g
Other: 0.44 g
Contains more Fats +66.7%
Contains more Other +15.9%
Contains more Carbs +202.1%
Equal in Protein - 0.94
Equal in Water - 86.75

Fat Type Comparison

Fat type breakdown side-by-side comparison
Tomato
Tomato
2
:
1
Orange
Orange
Contains more Monounsaturated Fat +34.8%
Contains more Polyunsaturated fat +232%
Contains less Saturated Fat -46.4%
Tomato
20% 22% 58%
Saturated Fat: 0.028 g
Monounsaturated Fat: 0.031 g
Polyunsaturated fat: 0.083 g
Orange
24% 37% 40%
Saturated Fat: 0.015 g
Monounsaturated Fat: 0.023 g
Polyunsaturated fat: 0.025 g
Contains more Monounsaturated Fat +34.8%
Contains more Polyunsaturated fat +232%
Contains less Saturated Fat -46.4%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Tomato Orange
Lower in Sugar ok
Lower in Glycemic Index ok
Rich in minerals ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Cholesterol Equal
Lower in price Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Tomato Orange Opinion
Net carbs 2.69g 9.35g Orange
Protein 0.88g 0.94g Orange
Fats 0.2g 0.12g Tomato
Carbs 3.89g 11.75g Orange
Calories 18kcal 47kcal Orange
Fructose 1.37g Tomato
Sugar 2.63g 9.35g Tomato
Fiber 1.2g 2.4g Orange
Calcium 10mg 40mg Orange
Iron 0.27mg 0.1mg Tomato
Magnesium 11mg 10mg Tomato
Phosphorus 24mg 14mg Tomato
Potassium 237mg 181mg Tomato
Sodium 5mg 0mg Orange
Zinc 0.17mg 0.07mg Tomato
Copper 0.059mg 0.045mg Tomato
Manganese 0.114mg 0.025mg Tomato
Selenium 0µg 0.5µg Orange
Vitamin A 833IU 225IU Tomato
Vitamin A RAE 42µg 11µg Tomato
Vitamin E 0.54mg 0.18mg Tomato
Vitamin C 13.7mg 53.2mg Orange
Vitamin B1 0.037mg 0.087mg Orange
Vitamin B2 0.019mg 0.04mg Orange
Vitamin B3 0.594mg 0.282mg Tomato
Vitamin B5 0.089mg 0.25mg Orange
Vitamin B6 0.08mg 0.06mg Tomato
Folate 15µg 30µg Orange
Vitamin K 7.9µg 0µg Tomato
Tryptophan 0.006mg 0.009mg Orange
Threonine 0.027mg 0.015mg Tomato
Isoleucine 0.018mg 0.025mg Orange
Leucine 0.025mg 0.023mg Tomato
Lysine 0.027mg 0.047mg Orange
Methionine 0.006mg 0.02mg Orange
Phenylalanine 0.027mg 0.031mg Orange
Valine 0.018mg 0.04mg Orange
Histidine 0.014mg 0.018mg Orange
Saturated Fat 0.028g 0.015g Orange
Monounsaturated Fat 0.031g 0.023g Tomato
Polyunsaturated fat 0.083g 0.025g Tomato

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Tomato Orange
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
16%
Tomato
24%
Orange
Minerals Daily Need Coverage Score
9%
Tomato
7%
Orange

Comparison summary

Which food is lower in Sugar?
Tomato
Tomato is lower in Sugar (difference - 6.72g)
Which food is lower in glycemic index?
Tomato
Tomato is lower in glycemic index (difference - 22)
Which food is richer in minerals?
Tomato
Tomato is relatively richer in minerals
Which food contains less Sodium?
Orange
Orange contains less Sodium (difference - 5mg)
Which food is lower in Saturated Fat?
Orange
Orange is lower in Saturated Fat (difference - 0.013g)
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)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Tomato - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170457/nutrients
  2. Orange - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169097/nutrients

All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.