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Tomato vs. Rice — In-Depth Nutrition Comparison

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The main differences between Tomato and Rice

  • Tomato is richer in Vitamin C, Vitamin K, and Potassium, yet Rice is richer in Manganese, Selenium, Iron, Folate, Vitamin B1, Vitamin B5, and Vitamin B3.
  • Daily need coverage for Manganese from Rice is 16% higher.

Food types used in this article are Tomatoes, red, ripe, raw, year round average and Rice, white, long-grain, regular, enriched, cooked.

Infographic

Tomato vs Rice 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
1
:
8
Rice
Rice
Contains more Potassium +577.1%
Contains more Iron +344.4%
Contains more Phosphorus +79.2%
Contains less Sodium -80%
Contains more Zinc +188.2%
Contains more Copper +16.9%
Contains more Manganese +314%
Contains more Selenium +∞%
Equal in Calcium - 10
Equal in Magnesium - 12
Tomato
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 11% 8% 11% 21% 1% 5% 20% 15% 0%
Rice
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 45% 9% 19% 4% 1% 14% 24% 62% 41%
Contains more Potassium +577.1%
Contains more Iron +344.4%
Contains more Phosphorus +79.2%
Contains less Sodium -80%
Contains more Zinc +188.2%
Contains more Copper +16.9%
Contains more Manganese +314%
Contains more Selenium +∞%
Equal in Calcium - 10
Equal in Magnesium - 12

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
Rice
Rice
Contains more Vitamin A +∞%
Contains more Vitamin E +1250%
Contains more Vitamin C +∞%
Contains more Vitamin B2 +46.2%
Contains more Vitamin K +∞%
Contains more Vitamin B1 +340.5%
Contains more Vitamin B3 +148.5%
Contains more Vitamin B5 +338.2%
Contains more Vitamin B6 +16.3%
Contains more Folate +286.7%
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%
Rice
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 1% 0% 0% 41% 3% 28% 24% 22% 44% 0% 0%
Contains more Vitamin A +∞%
Contains more Vitamin E +1250%
Contains more Vitamin C +∞%
Contains more Vitamin B2 +46.2%
Contains more Vitamin K +∞%
Contains more Vitamin B1 +340.5%
Contains more Vitamin B3 +148.5%
Contains more Vitamin B5 +338.2%
Contains more Vitamin B6 +16.3%
Contains more Folate +286.7%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Tomato
Tomato
2
:
3
Rice
Rice
Contains more Water +38.1%
Contains more Other +21.4%
Contains more Protein +205.7%
Contains more Fats +40%
Contains more Carbs +624.2%
Tomato
4% 95%
Protein: 0.88 g
Fats: 0.2 g
Carbs: 3.89 g
Water: 94.52 g
Other: 0.51 g
Rice
3% 28% 68%
Protein: 2.69 g
Fats: 0.28 g
Carbs: 28.17 g
Water: 68.44 g
Other: 0.42 g
Contains more Water +38.1%
Contains more Other +21.4%
Contains more Protein +205.7%
Contains more Fats +40%
Contains more Carbs +624.2%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Tomato
Tomato
2
:
1
Rice
Rice
Contains less Saturated Fat -63.6%
Contains more Monounsaturated Fat +183.9%
Equal in Polyunsaturated fat - 0.076
Tomato
20% 22% 58%
Saturated Fat: 0.028 g
Monounsaturated Fat: 0.031 g
Polyunsaturated fat: 0.083 g
Rice
32% 37% 32%
Saturated Fat: 0.077 g
Monounsaturated Fat: 0.088 g
Polyunsaturated fat: 0.076 g
Contains less Saturated Fat -63.6%
Contains more Monounsaturated Fat +183.9%
Equal in Polyunsaturated fat - 0.076

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Tomato Rice Opinion
Net carbs 2.69g 27.77g Rice
Protein 0.88g 2.69g Rice
Fats 0.2g 0.28g Rice
Carbs 3.89g 28.17g Rice
Calories 18kcal 130kcal Rice
Fructose 1.37g Tomato
Sugar 2.63g 0.05g Rice
Fiber 1.2g 0.4g Tomato
Calcium 10mg 10mg
Iron 0.27mg 1.2mg Rice
Magnesium 11mg 12mg Rice
Phosphorus 24mg 43mg Rice
Potassium 237mg 35mg Tomato
Sodium 5mg 1mg Rice
Zinc 0.17mg 0.49mg Rice
Copper 0.059mg 0.069mg Rice
Manganese 0.114mg 0.472mg Rice
Selenium 0µg 7.5µg Rice
Vitamin A 833IU 0IU Tomato
Vitamin A RAE 42µg 0µg Tomato
Vitamin E 0.54mg 0.04mg Tomato
Vitamin C 13.7mg 0mg Tomato
Vitamin B1 0.037mg 0.163mg Rice
Vitamin B2 0.019mg 0.013mg Tomato
Vitamin B3 0.594mg 1.476mg Rice
Vitamin B5 0.089mg 0.39mg Rice
Vitamin B6 0.08mg 0.093mg Rice
Folate 15µg 58µg Rice
Vitamin K 7.9µg 0µg Tomato
Tryptophan 0.006mg 0.031mg Rice
Threonine 0.027mg 0.096mg Rice
Isoleucine 0.018mg 0.116mg Rice
Leucine 0.025mg 0.222mg Rice
Lysine 0.027mg 0.097mg Rice
Methionine 0.006mg 0.063mg Rice
Phenylalanine 0.027mg 0.144mg Rice
Valine 0.018mg 0.164mg Rice
Histidine 0.014mg 0.063mg Rice
Saturated Fat 0.028g 0.077g Tomato
Monounsaturated Fat 0.031g 0.088g Rice
Polyunsaturated fat 0.083g 0.076g Tomato

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Tomato Rice
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
13%
Rice
Minerals Daily Need Coverage Score
9%
Tomato
22%
Rice

Comparison summary

Which food is lower in Saturated Fat?
Tomato
Tomato is lower in Saturated Fat (difference - 0.049g)
Which food is lower in glycemic index?
Tomato
Tomato is lower in glycemic index (difference - 37)
Which food is cheaper?
Tomato
Tomato is cheaper (difference - $0.6)
Which food is lower in Sugar?
Rice
Rice is lower in Sugar (difference - 2.58g)
Which food contains less Sodium?
Rice
Rice contains less Sodium (difference - 4mg)
Which food is richer in minerals?
Rice
Rice is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
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. Rice - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168878/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.