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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
:
2
Tomato
Contains more Iron +170.4%
Contains more Calcium +370%
Contains more Potassium +33.3%
Contains more Magnesium +90.9%
Contains more Zinc +141.2%
Contains more Phosphorus +175%
Contains more Copper +20.4%
Contains less Sodium -84.8%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 28% 15% 28% 15% 17% 12% 29% 5%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 11% 3% 21% 8% 20% 5% 11% 1%
Contains more Iron +170.4%
Contains more Calcium +370%
Contains more Potassium +33.3%
Contains more Magnesium +90.9%
Contains more Zinc +141.2%
Contains more Phosphorus +175%
Contains more Copper +20.4%
Contains less Sodium -84.8%

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 C +551.1%
Contains more Vitamin E +44.4%
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 Vitamin K +1186.1%
Contains more Folate +320%
Contains more Vitamin A +33.7%
Equal in Vitamin B3 - 0.594
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 298% 38% 16% 0% 18% 27% 12% 35% 41% 0% 254% 48%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 46% 50% 11% 0% 10% 5% 12% 6% 19% 0% 20% 12%
Contains more Vitamin C +551.1%
Contains more Vitamin E +44.4%
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 Vitamin K +1186.1%
Contains more Folate +320%
Contains more Vitamin A +33.7%
Equal in Vitamin B3 - 0.594

Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
65
Broccoli
16
Tomato
Mineral Summary Score
18
Broccoli
10
Tomato

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
17%
Broccoli
5%
Tomato
Carbohydrates
7%
Broccoli
4%
Tomato
Fats
2%
Broccoli
1%
Tomato

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

Which food is preferable for your diet?

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

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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 Sugar?
Broccoli
Broccoli is lower in Sugar (difference - 0.93g)
Which food is lower in glycemic index?
Broccoli
Broccoli is lower in glycemic index (difference - 6)
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)

All nutrients comparison - raw data values

Nutrient Broccoli Tomato Opinion
Calories 34 18 Broccoli
Protein 2.82 0.88 Broccoli
Fats 0.37 0.2 Broccoli
Vitamin C 89.2 13.7 Broccoli
Carbs 6.64 3.89 Broccoli
Cholesterol 0 0
Vitamin D 0 0
Iron 0.73 0.27 Broccoli
Calcium 47 10 Broccoli
Potassium 316 237 Broccoli
Magnesium 21 11 Broccoli
Sugar 1.7 2.63 Broccoli
Fiber 2.6 1.2 Broccoli
Copper 0.049 0.059 Tomato
Zinc 0.41 0.17 Broccoli
Starch 0 0
Phosphorus 66 24 Broccoli
Sodium 33 5 Tomato
Vitamin A 623 833 Tomato
Vitamin E 0.78 0.54 Broccoli
Vitamin D 0 0
Vitamin B1 0.071 0.037 Broccoli
Vitamin B2 0.117 0.019 Broccoli
Vitamin B3 0.639 0.594 Broccoli
Vitamin B5 0.573 0.089 Broccoli
Vitamin B6 0.175 0.08 Broccoli
Vitamin B12 0 0
Vitamin K 101.6 7.9 Broccoli
Folate 63 15 Broccoli
Trans Fat 0 0
Saturated Fat 0.039 0.028 Tomato
Monounsaturated Fat 0.011 0.031 Tomato
Polyunsaturated fat 0.038 0.083 Tomato
Tryptophan 0.033 0.006 Broccoli
Threonine 0.088 0.027 Broccoli
Isoleucine 0.079 0.018 Broccoli
Leucine 0.129 0.025 Broccoli
Lysine 0.135 0.027 Broccoli
Methionine 0.038 0.006 Broccoli
Phenylalanine 0.117 0.027 Broccoli
Valine 0.125 0.018 Broccoli
Histidine 0.059 0.014 Broccoli
Fructose 0.68 1.37 Tomato

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.