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Broccoli vs Tomato - In-Depth Nutrition Comparison

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How are Broccoli and Tomato different?

  • Broccoli has more Vitamin C, Vitamin K, Folate, Vitamin B5, Vitamin B2, Vitamin B6, Phosphorus, Iron, and Fiber than Tomato.
  • Daily need coverage for Vitamin C from Broccoli is 84% higher.
  • Broccoli contains 13 times more Vitamin K than Tomato. While Broccoli contains 101.6µg of Vitamin K, Tomato contains only 7.9µg.

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

Infographic

Broccoli 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains more Calcium +370%
Contains more Iron +170.4%
Contains more Magnesium +90.9%
Contains more Phosphorus +175%
Contains more Potassium +33.3%
Contains more Zinc +141.2%
Contains less Sodium -84.8%
Contains more Copper +20.4%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 15% 28% 15% 29% 28% 5% 12% 17%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 3% 11% 8% 11% 21% 1% 5% 20%
Contains more Calcium +370%
Contains more Iron +170.4%
Contains more Magnesium +90.9%
Contains more Phosphorus +175%
Contains more Potassium +33.3%
Contains more Zinc +141.2%
Contains less Sodium -84.8%
Contains more Copper +20.4%

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 E +44.4%
Contains more Vitamin C +551.1%
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 Folate +320%
Contains more Vitamin K +1186.1%
Contains more Vitamin A +33.7%
Equal in Vitamin B3 - 0.594
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 38% 16% 0% 298% 18% 27% 12% 35% 41% 48% 0% 254%
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 E +44.4%
Contains more Vitamin C +551.1%
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 Folate +320%
Contains more Vitamin K +1186.1%
Contains more Vitamin A +33.7%
Equal in Vitamin B3 - 0.594

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Protein +220.5%
Contains more Fats +85%
Contains more Carbs +70.7%
Contains more Other +70.6%
Equal in Water - 94.52
3% 7% 89%
Protein: 2.82 g
Fats: 0.37 g
Carbs: 6.64 g
Water: 89.3 g
Other: 0.87 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 +220.5%
Contains more Fats +85%
Contains more Carbs +70.7%
Contains more Other +70.6%
Equal in Water - 94.52

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains less Saturated Fat -28.2%
Contains more Monounsaturated Fat +181.8%
Contains more Polyunsaturated fat +118.4%
44% 13% 43%
Saturated Fat: 0.039 g
Monounsaturated Fat: 0.011 g
Polyunsaturated fat: 0.038 g
20% 22% 58%
Saturated Fat: 0.028 g
Monounsaturated Fat: 0.031 g
Polyunsaturated fat: 0.083 g
Contains less Saturated Fat -28.2%
Contains more Monounsaturated Fat +181.8%
Contains more Polyunsaturated fat +118.4%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Contains more Sucrose +∞%
Contains more Lactose +∞%
Contains more Maltose +∞%
Contains more Glucose +155.1%
Contains more Fructose +101.5%
6% 29% 40% 12% 12%
Starch: 0 g
Sucrose: 0.1 g
Glucose: 0.49 g
Fructose: 0.68 g
Lactose: 0.21 g
Maltose: 0.21 g
Galactose: 0 g
48% 52%
Starch: 0 g
Sucrose: 0 g
Glucose: 1.25 g
Fructose: 1.37 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more Sucrose +∞%
Contains more Lactose +∞%
Contains more Maltose +∞%
Contains more Glucose +155.1%
Contains more Fructose +101.5%

Comparison summary table

Pay attention to 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
Lower in glycemic index ok
Lower in Sugar ok
Rich in minerals ok
Rich in vitamins ok
Lower in Cholesterol Equal
Lower in price Equal

All nutrients comparison - raw data values

Nutrient Broccoli Tomato Opinion
Net carbs 4.04g 2.69g Broccoli
Protein 2.82g 0.88g Broccoli
Fats 0.37g 0.2g Broccoli
Carbs 6.64g 3.89g Broccoli
Calories 34kcal 18kcal Broccoli
Fructose 0.68g 1.37g Tomato
Sugar 1.7g 2.63g Broccoli
Fiber 2.6g 1.2g Broccoli
Calcium 47mg 10mg Broccoli
Iron 0.73mg 0.27mg Broccoli
Magnesium 21mg 11mg Broccoli
Phosphorus 66mg 24mg Broccoli
Potassium 316mg 237mg Broccoli
Sodium 33mg 5mg Tomato
Zinc 0.41mg 0.17mg Broccoli
Copper 0.049mg 0.059mg Tomato
Vitamin A 623IU 833IU Tomato
Vitamin A RAE 31µg 42µg Tomato
Vitamin E 0.78mg 0.54mg Broccoli
Vitamin C 89.2mg 13.7mg Broccoli
Vitamin B1 0.071mg 0.037mg Broccoli
Vitamin B2 0.117mg 0.019mg Broccoli
Vitamin B3 0.639mg 0.594mg Broccoli
Vitamin B5 0.573mg 0.089mg Broccoli
Vitamin B6 0.175mg 0.08mg Broccoli
Folate 63µg 15µg Broccoli
Vitamin K 101.6µg 7.9µg Broccoli
Tryptophan 0.033mg 0.006mg Broccoli
Threonine 0.088mg 0.027mg Broccoli
Isoleucine 0.079mg 0.018mg Broccoli
Leucine 0.129mg 0.025mg Broccoli
Lysine 0.135mg 0.027mg Broccoli
Methionine 0.038mg 0.006mg Broccoli
Phenylalanine 0.117mg 0.027mg Broccoli
Valine 0.125mg 0.018mg Broccoli
Histidine 0.059mg 0.014mg Broccoli
Saturated Fat 0.039g 0.028g Tomato
Monounsaturated Fat 0.011g 0.031g Tomato
Polyunsaturated fat 0.038g 0.083g Tomato

Which food is preferable for your diet?

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

People also compare

Vitamins & Minerals Daily Need Coverage Score

The summary scores show how much of your all daily needs across all vitamins or minerals this food would cover if you took three 100 grams servings of it (approximation of 3 serving sizes)
Vitamins Daily Need Coverage Score
65%
Broccoli
16%
Tomato
Minerals Daily Need Coverage Score
18%
Broccoli
10%
Tomato

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 lower in glycemic index?
Tomato
Tomato is lower in glycemic index (difference - 9)
Which food is lower in Sugar?
Broccoli
Broccoli is lower in Sugar (difference - 0.93g)
Which food is richer in minerals?
Broccoli
Broccoli is relatively richer in minerals
Which food is richer in vitamins?
Broccoli
Broccoli is relatively richer in vitamins
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)

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

  1. Broccoli - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170379/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.