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Carrot vs Tomato - In-Depth Nutrition Comparison

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Summary of differences between Carrot and Tomato

  • Carrot has more Vitamin A RAE, and Fiber, however Tomato is higher in Vitamin C.
  • Carrot covers your daily need of Vitamin A RAE 88% more than Tomato.
  • Carrot has 3 times more Calcium than Tomato. While Carrot has 33mg of Calcium, Tomato has only 10mg.
  • Tomato has less Sugar.

These are the specific foods used in this comparison Carrots, raw and Tomatoes, red, ripe, raw, year round average.

Infographic

Carrot 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Carrot
6
:
2
Tomato
Contains more Calcium +230%
Contains more Iron +11.1%
Contains more Phosphorus +45.8%
Contains more Potassium +35%
Contains more Zinc +41.2%
Contains less Sodium -92.8%
Contains more Copper +31.1%
Equal in Iron - 0.27
Equal in Magnesium - 11
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 10% 12% 9% 15% 29% 9% 7% 15%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 3% 11% 8% 11% 21% 1% 5% 20%
Contains more Calcium +230%
Contains more Iron +11.1%
Contains more Phosphorus +45.8%
Contains more Potassium +35%
Contains more Zinc +41.2%
Contains less Sodium -92.8%
Contains more Copper +31.1%
Equal in Iron - 0.27
Equal in Magnesium - 11

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
Carrot
9
:
1
Tomato
Contains more Vitamin A +1905.5%
Contains more Vitamin E +22.2%
Contains more Vitamin B1 +78.4%
Contains more Vitamin B2 +205.3%
Contains more Vitamin B3 +65.5%
Contains more Vitamin B5 +206.7%
Contains more Vitamin B6 +72.5%
Contains more Folate +26.7%
Contains more Vitamin K +67.1%
Contains more Vitamin C +132.2%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1003% 14% 0% 20% 17% 14% 19% 17% 32% 15% 0% 33%
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 A +1905.5%
Contains more Vitamin E +22.2%
Contains more Vitamin B1 +78.4%
Contains more Vitamin B2 +205.3%
Contains more Vitamin B3 +65.5%
Contains more Vitamin B5 +206.7%
Contains more Vitamin B6 +72.5%
Contains more Folate +26.7%
Contains more Vitamin K +67.1%
Contains more Vitamin C +132.2%

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.
Carrot Tomato
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in glycemic index ok
Rich in minerals ok
Rich in vitamins ok
Lower in Cholesterol Equal
Lower in price Equal

All nutrients comparison - raw data values

Nutrient Carrot Tomato Opinion
Net carbs 6.78g 2.69g Carrot
Protein 0.93g 0.88g Carrot
Fats 0.24g 0.2g Carrot
Carbs 9.58g 3.89g Carrot
Calories 41kcal 18kcal Carrot
Starch 1.43g 0g Carrot
Fructose 0.55g 1.37g Tomato
Sugar 4.74g 2.63g Tomato
Fiber 2.8g 1.2g Carrot
Calcium 33mg 10mg Carrot
Iron 0.3mg 0.27mg Carrot
Magnesium 12mg 11mg Carrot
Phosphorus 35mg 24mg Carrot
Potassium 320mg 237mg Carrot
Sodium 69mg 5mg Tomato
Zinc 0.24mg 0.17mg Carrot
Copper 0.045mg 0.059mg Tomato
Vitamin A 16706IU 833IU Carrot
Vitamin E 0.66mg 0.54mg Carrot
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 5.9mg 13.7mg Tomato
Vitamin B1 0.066mg 0.037mg Carrot
Vitamin B2 0.058mg 0.019mg Carrot
Vitamin B3 0.983mg 0.594mg Carrot
Vitamin B5 0.273mg 0.089mg Carrot
Vitamin B6 0.138mg 0.08mg Carrot
Folate 19µg 15µg Carrot
Vitamin B12 0µg 0µg
Vitamin K 13.2µg 7.9µg Carrot
Tryptophan 0.012mg 0.006mg Carrot
Threonine 0.191mg 0.027mg Carrot
Isoleucine 0.077mg 0.018mg Carrot
Leucine 0.102mg 0.025mg Carrot
Lysine 0.101mg 0.027mg Carrot
Methionine 0.02mg 0.006mg Carrot
Phenylalanine 0.061mg 0.027mg Carrot
Valine 0.069mg 0.018mg Carrot
Histidine 0.04mg 0.014mg Carrot
Cholesterol 0mg 0mg
Trans Fat 0g 0g
Saturated Fat 0.037g 0.028g Tomato
Monounsaturated Fat 0.014g 0.031g Tomato
Polyunsaturated fat 0.117g 0.083g Carrot

Which food is preferable for your diet?

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

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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
98
Carrot
16
Tomato
Mineral Summary Score
13
Carrot
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
6%
Carrot
5%
Tomato
Carbohydrates
10%
Carrot
4%
Tomato
Fats
1%
Carrot
1%
Tomato

Comparison summary

Which food is lower in Sugar?
Tomato
Tomato is lower in Sugar (difference - 2.11g)
Which food contains less Sodium?
Tomato
Tomato contains less Sodium (difference - 64mg)
Which food is lower in Saturated Fat?
Tomato
Tomato is lower in Saturated Fat (difference - 0.009g)
Which food is lower in glycemic index?
Tomato
Tomato is lower in glycemic index (difference - 16)
Which food is richer in minerals?
Carrot
Carrot is relatively richer in minerals
Which food is richer in vitamins?
Carrot
Carrot 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. Carrot - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170393/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.