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  6. Oat vs. Tomato

Oat vs. Tomato — In-Depth Nutrition Comparison

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What are the differences between Oat and Tomato?

  • Oat is higher in Manganese, Phosphorus, Copper, Vitamin B1, Iron, Magnesium, Fiber, Zinc, and Vitamin B5, however, Tomato is richer in Vitamin C.
  • Oat's daily need coverage for Manganese is 209% more.
  • Tomato contains 23 times less Zinc than Oat. Oat contains 3.97mg of Zinc, while Tomato contains 0.17mg.

We used Oats and Tomatoes, red, ripe, raw, year round average types in this article.

Infographic

Oat 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" charts below show how much of the daily needs can be covered by 300 grams of the food.
Oat
Oat
9
:
1
Tomato
Tomato
Contains more Calcium +440%
Contains more Iron +1648.1%
Contains more Magnesium +1509.1%
Contains more Phosphorus +2079.2%
Contains more Potassium +81%
Contains less Sodium -60%
Contains more Zinc +2235.3%
Contains more Copper +961%
Contains more Manganese +4212.3%
Oat
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 17% 177% 127% 225% 38% 1% 109% 209% 642% 0%
Tomato
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 11% 8% 11% 21% 1% 5% 20% 15% 0%
Contains more Calcium +440%
Contains more Iron +1648.1%
Contains more Magnesium +1509.1%
Contains more Phosphorus +2079.2%
Contains more Potassium +81%
Contains less Sodium -60%
Contains more Zinc +2235.3%
Contains more Copper +961%
Contains more Manganese +4212.3%

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.
Oat
Oat
6
:
4
Tomato
Tomato
Contains more Vitamin B1 +1962.2%
Contains more Vitamin B2 +631.6%
Contains more Vitamin B3 +61.8%
Contains more Vitamin B5 +1415.7%
Contains more Vitamin B6 +48.8%
Contains more Folate +273.3%
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Oat
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 0% 0% 0% 191% 33% 19% 81% 28% 43% 0% 0%
Tomato
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 +1962.2%
Contains more Vitamin B2 +631.6%
Contains more Vitamin B3 +61.8%
Contains more Vitamin B5 +1415.7%
Contains more Vitamin B6 +48.8%
Contains more Folate +273.3%
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Oat
Oat
4
:
1
Tomato
Tomato
Contains more Protein +1819.3%
Contains more Fats +3350%
Contains more Carbs +1603.6%
Contains more Other +237.3%
Contains more Water +1049.9%
Oat
17% 7% 66% 8% 2%
Protein: 16.89 g
Fats: 6.9 g
Carbs: 66.27 g
Water: 8.22 g
Other: 1.72 g
Tomato
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 +1819.3%
Contains more Fats +3350%
Contains more Carbs +1603.6%
Contains more Other +237.3%
Contains more Water +1049.9%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Oat
Oat
2
:
1
Tomato
Tomato
Contains more Monounsaturated Fat +6925.8%
Contains more Polyunsaturated fat +2954.2%
Contains less Saturated Fat -97.7%
Oat
21% 37% 43%
Saturated Fat: 1.217 g
Monounsaturated Fat: 2.178 g
Polyunsaturated fat: 2.535 g
Tomato
20% 22% 58%
Saturated Fat: 0.028 g
Monounsaturated Fat: 0.031 g
Polyunsaturated fat: 0.083 g
Contains more Monounsaturated Fat +6925.8%
Contains more Polyunsaturated fat +2954.2%
Contains less Saturated Fat -97.7%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Oat Tomato Opinion
Net carbs 55.67g 2.69g Oat
Protein 16.89g 0.88g Oat
Fats 6.9g 0.2g Oat
Carbs 66.27g 3.89g Oat
Calories 389kcal 18kcal Oat
Fructose 1.37g Tomato
Sugar 2.63g Oat
Fiber 10.6g 1.2g Oat
Calcium 54mg 10mg Oat
Iron 4.72mg 0.27mg Oat
Magnesium 177mg 11mg Oat
Phosphorus 523mg 24mg Oat
Potassium 429mg 237mg Oat
Sodium 2mg 5mg Oat
Zinc 3.97mg 0.17mg Oat
Copper 0.626mg 0.059mg Oat
Manganese 4.916mg 0.114mg Oat
Vitamin A 0IU 833IU Tomato
Vitamin A RAE 0µg 42µg Tomato
Vitamin E 0.54mg Tomato
Vitamin C 0mg 13.7mg Tomato
Vitamin B1 0.763mg 0.037mg Oat
Vitamin B2 0.139mg 0.019mg Oat
Vitamin B3 0.961mg 0.594mg Oat
Vitamin B5 1.349mg 0.089mg Oat
Vitamin B6 0.119mg 0.08mg Oat
Folate 56µg 15µg Oat
Vitamin K 7.9µg Tomato
Tryptophan 0.234mg 0.006mg Oat
Threonine 0.575mg 0.027mg Oat
Isoleucine 0.694mg 0.018mg Oat
Leucine 1.284mg 0.025mg Oat
Lysine 0.701mg 0.027mg Oat
Methionine 0.312mg 0.006mg Oat
Phenylalanine 0.895mg 0.027mg Oat
Valine 0.937mg 0.018mg Oat
Histidine 0.405mg 0.014mg Oat
Saturated Fat 1.217g 0.028g Tomato
Monounsaturated Fat 2.178g 0.031g Oat
Polyunsaturated fat 2.535g 0.083g Oat

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Oat 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
33%
Oat
16%
Tomato
Minerals Daily Need Coverage Score
154%
Oat
9%
Tomato

Comparison summary

Which food is lower in Saturated Fat?
Tomato
Tomato is lower in Saturated Fat (difference - 1.189g)
Which food is lower in glycemic index?
Tomato
Tomato is lower in glycemic index (difference - 36)
Which food is cheaper?
Tomato
Tomato is cheaper (difference - $0.2)
Which food is lower in Sugar?
Oat
Oat is lower in Sugar (difference - 2.63g)
Which food contains less Sodium?
Oat
Oat contains less Sodium (difference - 3mg)
Which food is richer in minerals?
Oat
Oat 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

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. Oat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169705/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.