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Maize vs Tomato - In-Depth Nutrition Comparison

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What are the main differences between Maize and Tomato?

  • Maize is richer in Vitamin B5, Vitamin B1, Phosphorus, Vitamin B3, Folate, and Magnesium, while Tomato is higher in Vitamin C, and Vitamin K.
  • Maize's daily need coverage for Vitamin B5 is 13% higher.
  • Tomato has 4 times less Vitamin B1 than Maize. Maize has 0.155mg of Vitamin B1, while Tomato has 0.037mg.

We used Corn, sweet, yellow, raw and Tomatoes, red, ripe, raw, year round average types in this comparison.

Infographic

Maize 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
Maize
5
:
3
Tomato
Contains more Iron +92.6%
Contains more Magnesium +236.4%
Contains more Phosphorus +270.8%
Contains more Potassium +13.9%
Contains more Zinc +170.6%
Contains more Calcium +400%
Contains less Sodium -66.7%
Equal in Copper - 0.059
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 1% 20% 27% 39% 24% 2% 13% 18%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 3% 11% 8% 11% 21% 1% 5% 20%
Contains more Iron +92.6%
Contains more Magnesium +236.4%
Contains more Phosphorus +270.8%
Contains more Potassium +13.9%
Contains more Zinc +170.6%
Contains more Calcium +400%
Contains less Sodium -66.7%
Equal in Copper - 0.059

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
Maize
6
:
4
Tomato
Contains more Vitamin B1 +318.9%
Contains more Vitamin B2 +189.5%
Contains more Vitamin B3 +198%
Contains more Vitamin B5 +705.6%
Contains more Vitamin B6 +16.3%
Contains more Folate +180%
Contains more Vitamin A +345.5%
Contains more Vitamin E +671.4%
Contains more Vitamin C +101.5%
Contains more Vitamin K +2533.3%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 12% 2% 0% 23% 39% 13% 34% 44% 22% 32% 0% 1%
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 +318.9%
Contains more Vitamin B2 +189.5%
Contains more Vitamin B3 +198%
Contains more Vitamin B5 +705.6%
Contains more Vitamin B6 +16.3%
Contains more Folate +180%
Contains more Vitamin A +345.5%
Contains more Vitamin E +671.4%
Contains more Vitamin C +101.5%
Contains more Vitamin K +2533.3%

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

All nutrients comparison - raw data values

Nutrient Maize Tomato Opinion
Net carbs 16.7g 2.69g Maize
Protein 3.27g 0.88g Maize
Fats 1.35g 0.2g Maize
Carbs 18.7g 3.89g Maize
Calories 86kcal 18kcal Maize
Starch 5.7g 0g Maize
Fructose 1.94g 1.37g Maize
Sugar 6.26g 2.63g Tomato
Fiber 2g 1.2g Maize
Calcium 2mg 10mg Tomato
Iron 0.52mg 0.27mg Maize
Magnesium 37mg 11mg Maize
Phosphorus 89mg 24mg Maize
Potassium 270mg 237mg Maize
Sodium 15mg 5mg Tomato
Zinc 0.46mg 0.17mg Maize
Copper 0.054mg 0.059mg Tomato
Vitamin A 187IU 833IU Tomato
Vitamin E 0.07mg 0.54mg Tomato
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 6.8mg 13.7mg Tomato
Vitamin B1 0.155mg 0.037mg Maize
Vitamin B2 0.055mg 0.019mg Maize
Vitamin B3 1.77mg 0.594mg Maize
Vitamin B5 0.717mg 0.089mg Maize
Vitamin B6 0.093mg 0.08mg Maize
Folate 42µg 15µg Maize
Vitamin B12 0µg 0µg
Vitamin K 0.3µg 7.9µg Tomato
Tryptophan 0.023mg 0.006mg Maize
Threonine 0.129mg 0.027mg Maize
Isoleucine 0.129mg 0.018mg Maize
Leucine 0.348mg 0.025mg Maize
Lysine 0.137mg 0.027mg Maize
Methionine 0.067mg 0.006mg Maize
Phenylalanine 0.15mg 0.027mg Maize
Valine 0.185mg 0.018mg Maize
Histidine 0.089mg 0.014mg Maize
Cholesterol 0mg 0mg
Trans Fat 0g 0g
Saturated Fat 0.325g 0.028g Tomato
Monounsaturated Fat 0.432g 0.031g Maize
Polyunsaturated fat 0.487g 0.083g Maize

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Maize 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
18
Maize
16
Tomato
Mineral Summary Score
18
Maize
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
20%
Maize
5%
Tomato
Carbohydrates
19%
Maize
4%
Tomato
Fats
6%
Maize
1%
Tomato

Comparison summary

Which food is lower in Sugar?
Tomato
Tomato is lower in Sugar (difference - 3.63g)
Which food contains less Sodium?
Tomato
Tomato contains less Sodium (difference - 10mg)
Which food is lower in Saturated Fat?
Tomato
Tomato is lower in Saturated Fat (difference - 0.297g)
Which food is lower in glycemic index?
Tomato
Tomato is lower in glycemic index (difference - 29)
Which food is cheaper?
Tomato
Tomato is cheaper (difference - $0.8)
Which food is richer in minerals?
Maize
Maize is relatively richer in minerals
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

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. Maize - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169998/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.