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Wheat Bread vs. Tomato — In-Depth Nutrition Comparison

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The main differences between Wheat Bread and Tomato

  • Wheat Bread is richer than Tomato in Selenium, Manganese, Iron, Vitamin B3, Vitamin B1, Vitamin B2, Phosphorus, Folate, and Calcium.
  • Daily need coverage for Selenium from Wheat Bread is 61% higher.
  • Wheat Bread contains 120 times more Sodium than Tomato. Wheat Bread contains 601mg of Sodium, while Tomato contains 5mg.

Food types used in this article are Bread, wheat, toasted and Tomatoes, red, ripe, raw, year round average.

Infographic

Wheat Bread vs Tomato infographic
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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.
Contains more Calcium +1550%
Contains more Iron +1414.8%
Contains more Magnesium +436.4%
Contains more Phosphorus +683.3%
Contains more Zinc +764.7%
Contains more Copper +235.6%
Contains more Manganese +1107.9%
Contains more Selenium +∞%
Contains less Sodium -99.2%
Equal in Potassium - 237
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 50% 154% 43% 81% 20% 79% 41% 66% 180% 183%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 11% 8% 11% 21% 1% 5% 20% 15% 0%
Contains more Calcium +1550%
Contains more Iron +1414.8%
Contains more Magnesium +436.4%
Contains more Phosphorus +683.3%
Contains more Zinc +764.7%
Contains more Copper +235.6%
Contains more Manganese +1107.9%
Contains more Selenium +∞%
Contains less Sodium -99.2%
Equal in Potassium - 237

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.
:
4
Tomato
Contains more Vitamin B1 +1086.5%
Contains more Vitamin B2 +1910.5%
Contains more Vitamin B3 +952.2%
Contains more Vitamin B5 +412.4%
Contains more Vitamin B6 +91.3%
Contains more Folate +473.3%
Contains more Vitamin A +∞%
Contains more Vitamin E +125%
Contains more Vitamin C +6750%
Contains more Vitamin K +38.6%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 5% 0% 1% 110% 89% 118% 28% 36% 65% 0% 15%
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%
Contains more Vitamin B1 +1086.5%
Contains more Vitamin B2 +1910.5%
Contains more Vitamin B3 +952.2%
Contains more Vitamin B5 +412.4%
Contains more Vitamin B6 +91.3%
Contains more Folate +473.3%
Contains more Vitamin A +∞%
Contains more Vitamin E +125%
Contains more Vitamin C +6750%
Contains more Vitamin K +38.6%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Protein +1372.7%
Contains more Fats +2035%
Contains more Carbs +1333.7%
Contains more Other +443.1%
Contains more Water +290.1%
13% 4% 56% 24% 3%
Protein: 12.96 g
Fats: 4.27 g
Carbs: 55.77 g
Water: 24.23 g
Other: 2.77 g
4% 95%
Protein: 0.88 g
Fats: 0.2 g
Carbs: 3.89 g
Water: 94.52 g
Other: 0.51 g
Contains more Protein +1372.7%
Contains more Fats +2035%
Contains more Carbs +1333.7%
Contains more Other +443.1%
Contains more Water +290.1%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains more Monounsaturated Fat +3187.1%
Contains more Polyunsaturated fat +1972.3%
Contains less Saturated Fat -97.2%
27% 27% 46%
Saturated Fat: 0.989 g
Monounsaturated Fat: 1.019 g
Polyunsaturated fat: 1.72 g
20% 22% 58%
Saturated Fat: 0.028 g
Monounsaturated Fat: 0.031 g
Polyunsaturated fat: 0.083 g
Contains more Monounsaturated Fat +3187.1%
Contains more Polyunsaturated fat +1972.3%
Contains less Saturated Fat -97.2%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Wheat Bread Tomato Opinion
Net carbs 51.07g 2.69g Wheat Bread
Protein 12.96g 0.88g Wheat Bread
Fats 4.27g 0.2g Wheat Bread
Carbs 55.77g 3.89g Wheat Bread
Calories 313kcal 18kcal Wheat Bread
Fructose 1.37g Tomato
Sugar 6.42g 2.63g Tomato
Fiber 4.7g 1.2g Wheat Bread
Calcium 165mg 10mg Wheat Bread
Iron 4.09mg 0.27mg Wheat Bread
Magnesium 59mg 11mg Wheat Bread
Phosphorus 188mg 24mg Wheat Bread
Potassium 223mg 237mg Tomato
Sodium 601mg 5mg Tomato
Zinc 1.47mg 0.17mg Wheat Bread
Copper 0.198mg 0.059mg Wheat Bread
Manganese 1.377mg 0.114mg Wheat Bread
Selenium 33.4µg 0µg Wheat Bread
Vitamin A 0IU 833IU Tomato
Vitamin A RAE 0µg 42µg Tomato
Vitamin E 0.24mg 0.54mg Tomato
Vitamin C 0.2mg 13.7mg Tomato
Vitamin B1 0.439mg 0.037mg Wheat Bread
Vitamin B2 0.382mg 0.019mg Wheat Bread
Vitamin B3 6.25mg 0.594mg Wheat Bread
Vitamin B5 0.456mg 0.089mg Wheat Bread
Vitamin B6 0.153mg 0.08mg Wheat Bread
Folate 86µg 15µg Wheat Bread
Vitamin K 5.7µg 7.9µg Tomato
Tryptophan 0.092mg 0.006mg Wheat Bread
Threonine 0.299mg 0.027mg Wheat Bread
Isoleucine 0.258mg 0.018mg Wheat Bread
Leucine 0.461mg 0.025mg Wheat Bread
Lysine 0.215mg 0.027mg Wheat Bread
Methionine 0.105mg 0.006mg Wheat Bread
Phenylalanine 0.315mg 0.027mg Wheat Bread
Valine 0.31mg 0.018mg Wheat Bread
Histidine 0.15mg 0.014mg Wheat Bread
Saturated Fat 0.989g 0.028g Tomato
Monounsaturated Fat 1.019g 0.031g Wheat Bread
Polyunsaturated fat 1.72g 0.083g Wheat Bread
Omega-3 - ALA 0.161g Wheat Bread

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Wheat Bread Tomato
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
38%
Wheat Bread
16%
Tomato
Minerals Daily Need Coverage Score
89%
Wheat Bread
9%
Tomato

Comparison summary

Which food is richer in minerals?
Wheat Bread
Wheat Bread is relatively richer in minerals
Which food is cheaper?
Wheat Bread
Wheat Bread is cheaper (difference - $0.1)
Which food is lower in Sugar?
Tomato
Tomato is lower in Sugar (difference - 3.79g)
Which food contains less Sodium?
Tomato
Tomato contains less Sodium (difference - 596mg)
Which food is lower in Saturated Fat?
Tomato
Tomato is lower in Saturated Fat (difference - 0.961g)
Which food is lower in glycemic index?
Tomato
Tomato is lower in glycemic index (difference - 37)
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. Wheat Bread - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172687/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.