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Arborio rice vs. Tomato — In-Depth Nutrition Comparison

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Important differences between arborio rice and tomatoes

  • Arborio rice has more iron, selenium, folate, vitamin B1, manganese, vitamin B5, and vitamin B3; however, tomatoes have more vitamin A, vitamin C, and potassium.
  • Tomatoes' daily need coverage for vitamin A is 17% more.
  • Arborio rice has a higher glycemic index than tomatoes.

The food varieties used in the comparison are Rice, white, short-grain, enriched, cooked and Tomatoes, red, ripe, raw, year round average.

Infographic

Arborio rice vs Tomato 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 5.7% 0.3% 2.3% 55% 24% 11% 14% 0% 47% 41%
Tomato
3
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 7.9% 3% 21% 10% 20% 4.6% 10% 0.65% 15% 0%
Contains more IronIron +440.7%
Contains more CopperCopper +22%
Contains more ZincZinc +135.3%
Contains more PhosphorusPhosphorus +37.5%
Contains less SodiumSodium -100%
Contains more ManganeseManganese +213.2%
Contains more SeleniumSelenium +∞%
Contains more MagnesiumMagnesium +37.5%
Contains more CalciumCalcium +900%
Contains more PotassiumPotassium +811.5%

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.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 0% 0% 0% 41% 3.7% 28% 24% 14% 0% 0% 44% 0%
Tomato
7
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 46% 14% 11% 0% 9.3% 4.4% 11% 5.3% 18% 0% 20% 11% 3.7%
Contains more Vitamin B1Vitamin B1 +343.2%
Contains more Vitamin B3Vitamin B3 +151.3%
Contains more Vitamin B5Vitamin B5 +346.1%
Contains more FolateFolate +293.3%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B2Vitamin B2 +18.8%
Contains more Vitamin B6Vitamin B6 +35.6%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
2% 29% 69%
Protein: 2.36 g
Fats: 0.19 g
Carbs: 28.73 g
Water: 68.53 g
Other: 0.19 g
Tomato
3
4% 95%
Protein: 0.88 g
Fats: 0.2 g
Carbs: 3.89 g
Water: 94.52 g
Other: 0.51 g
Contains more ProteinProtein +168.2%
Contains more CarbsCarbs +638.6%
Contains more WaterWater +37.9%
Contains more OtherOther +168.4%
~equal in Fats ~0.2g

Fat Type Comparison

Fat type breakdown side-by-side comparison
32% 36% 31%
Saturated fat: Sat. Fat 0.051 g
Monounsaturated fat: Mono. Fat 0.058 g
Polyunsaturated fat: Poly. Fat 0.05 g
Tomato
2
20% 22% 58%
Saturated fat: Sat. Fat 0.028 g
Monounsaturated fat: Mono. Fat 0.031 g
Polyunsaturated fat: Poly. Fat 0.083 g
Contains more Mono. FatMonounsaturated fat +87.1%
Contains less Sat. FatSaturated fat -45.1%
Contains more Poly. FatPolyunsaturated fat +66%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Arborio rice Tomato DV% diff.
Vitamin C 0mg 13.7mg 15%
Iron 1.46mg 0.27mg 15%
Selenium 7.5µg 0µg 14%
Vitamin B1 0.164mg 0.037mg 11%
Manganese 0.357mg 0.114mg 11%
Folate 59µg 15µg 11%
Carbs 28.73g 3.89g 8%
Vitamin K 7.9µg 7%
Vitamin B5 0.397mg 0.089mg 6%
Vitamin B3 1.493mg 0.594mg 6%
Calories 130kcal 18kcal 6%
Potassium 26mg 237mg 6%
Fiber 1.2g 5%
Vitamin A 0µg 42µg 5%
Vitamin E 0.54mg 4%
Protein 2.36g 0.88g 3%
Vitamin B6 0.059mg 0.08mg 2%
Fructose 1.37g 2%
Zinc 0.4mg 0.17mg 2%
Copper 0.072mg 0.059mg 1%
Phosphorus 33mg 24mg 1%
Choline 6.7mg 1%
Calcium 1mg 10mg 1%
Magnesium 8mg 11mg 1%
Fats 0.19g 0.2g 0%
Net carbs 28.73g 2.69g N/A
Sugar 2.63g N/A
Sodium 0mg 5mg 0%
Vitamin B2 0.016mg 0.019mg 0%
Saturated fat 0.051g 0.028g 0%
Monounsaturated fat 0.058g 0.031g 0%
Polyunsaturated fat 0.05g 0.083g 0%
Tryptophan 0.027mg 0.006mg 0%
Threonine 0.084mg 0.027mg 0%
Isoleucine 0.102mg 0.018mg 0%
Leucine 0.195mg 0.025mg 0%
Lysine 0.085mg 0.027mg 0%
Methionine 0.056mg 0.006mg 0%
Phenylalanine 0.126mg 0.027mg 0%
Valine 0.144mg 0.018mg 0%
Histidine 0.056mg 0.014mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Arborio rice Tomato
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
12%
Arborio rice
12%
Tomato
Minerals Daily Need Coverage Score
20%
Arborio rice
9%
Tomato

Comparison summary

Which food is lower in Saturated fat?
Tomato
Tomato is lower in Saturated fat (difference - 0.023g)
Which food is lower in glycemic index?
Tomato
Tomato is lower in glycemic index (difference - 46)
Which food is cheaper?
Tomato
Tomato is cheaper (difference - $0.6)
Which food is lower in Sugar?
Arborio rice
Arborio rice is lower in Sugar (difference - 2.63g)
Which food contains less Sodium?
Arborio rice
Arborio rice contains less Sodium (difference - 5mg)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
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.
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. Arborio rice - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168882/nutrients
  2. Tomato - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170457/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.