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  6. Orange vs. Tomato

Orange vs. Tomato — In-Depth Nutrition Comparison

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How are Orange and Tomato different?

  • Orange is higher in Vitamin C, however, Tomato is richer in Vitamin K.
  • Daily need coverage for Vitamin C from Orange is 44% higher.
  • Orange contains 4 times more Calcium than Tomato. While Orange contains 40mg of Calcium, Tomato contains only 10mg.
  • Tomato has less Sugar.

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

Infographic

Orange 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.
Orange
Orange
3
:
7
Tomato
Tomato
Contains more Calcium +300%
Contains less Sodium -100%
Contains more Selenium +∞%
Contains more Iron +170%
Contains more Phosphorus +71.4%
Contains more Potassium +30.9%
Contains more Zinc +142.9%
Contains more Copper +31.1%
Contains more Manganese +356%
Equal in Magnesium - 11
Orange
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 12% 4% 8% 6% 16% 0% 2% 15% 4% 3%
Tomato
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 11% 8% 11% 21% 1% 5% 20% 15% 0%
Contains more Calcium +300%
Contains less Sodium -100%
Contains more Selenium +∞%
Contains more Iron +170%
Contains more Phosphorus +71.4%
Contains more Potassium +30.9%
Contains more Zinc +142.9%
Contains more Copper +31.1%
Contains more Manganese +356%
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" charts below show how much of the daily needs can be covered by 300 grams of the food.
Orange
Orange
5
:
5
Tomato
Tomato
Contains more Vitamin C +288.3%
Contains more Vitamin B1 +135.1%
Contains more Vitamin B2 +110.5%
Contains more Vitamin B5 +180.9%
Contains more Folate +100%
Contains more Vitamin A +270.2%
Contains more Vitamin E +200%
Contains more Vitamin B3 +110.6%
Contains more Vitamin B6 +33.3%
Contains more Vitamin K +∞%
Orange
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 14% 4% 0% 178% 22% 10% 6% 15% 14% 23% 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 C +288.3%
Contains more Vitamin B1 +135.1%
Contains more Vitamin B2 +110.5%
Contains more Vitamin B5 +180.9%
Contains more Folate +100%
Contains more Vitamin A +270.2%
Contains more Vitamin E +200%
Contains more Vitamin B3 +110.6%
Contains more Vitamin B6 +33.3%
Contains more Vitamin K +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Orange
Orange
2
:
3
Tomato
Tomato
Contains more Carbs +202.1%
Contains more Fats +66.7%
Contains more Other +15.9%
Equal in Protein - 0.88
Equal in Water - 94.52
Orange
12% 87%
Protein: 0.94 g
Fats: 0.12 g
Carbs: 11.75 g
Water: 86.75 g
Other: 0.44 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 Carbs +202.1%
Contains more Fats +66.7%
Contains more Other +15.9%
Equal in Protein - 0.88
Equal in Water - 94.52

Fat Type Comparison

Fat type breakdown side-by-side comparison
Orange
Orange
1
:
2
Tomato
Tomato
Contains less Saturated Fat -46.4%
Contains more Monounsaturated Fat +34.8%
Contains more Polyunsaturated fat +232%
Orange
24% 37% 40%
Saturated Fat: 0.015 g
Monounsaturated Fat: 0.023 g
Polyunsaturated fat: 0.025 g
Tomato
20% 22% 58%
Saturated Fat: 0.028 g
Monounsaturated Fat: 0.031 g
Polyunsaturated fat: 0.083 g
Contains less Saturated Fat -46.4%
Contains more Monounsaturated Fat +34.8%
Contains more Polyunsaturated fat +232%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Orange Tomato Opinion
Net carbs 9.35g 2.69g Orange
Protein 0.94g 0.88g Orange
Fats 0.12g 0.2g Tomato
Carbs 11.75g 3.89g Orange
Calories 47kcal 18kcal Orange
Fructose 1.37g Tomato
Sugar 9.35g 2.63g Tomato
Fiber 2.4g 1.2g Orange
Calcium 40mg 10mg Orange
Iron 0.1mg 0.27mg Tomato
Magnesium 10mg 11mg Tomato
Phosphorus 14mg 24mg Tomato
Potassium 181mg 237mg Tomato
Sodium 0mg 5mg Orange
Zinc 0.07mg 0.17mg Tomato
Copper 0.045mg 0.059mg Tomato
Manganese 0.025mg 0.114mg Tomato
Selenium 0.5µg 0µg Orange
Vitamin A 225IU 833IU Tomato
Vitamin A RAE 11µg 42µg Tomato
Vitamin E 0.18mg 0.54mg Tomato
Vitamin C 53.2mg 13.7mg Orange
Vitamin B1 0.087mg 0.037mg Orange
Vitamin B2 0.04mg 0.019mg Orange
Vitamin B3 0.282mg 0.594mg Tomato
Vitamin B5 0.25mg 0.089mg Orange
Vitamin B6 0.06mg 0.08mg Tomato
Folate 30µg 15µg Orange
Vitamin K 0µg 7.9µg Tomato
Tryptophan 0.009mg 0.006mg Orange
Threonine 0.015mg 0.027mg Tomato
Isoleucine 0.025mg 0.018mg Orange
Leucine 0.023mg 0.025mg Tomato
Lysine 0.047mg 0.027mg Orange
Methionine 0.02mg 0.006mg Orange
Phenylalanine 0.031mg 0.027mg Orange
Valine 0.04mg 0.018mg Orange
Histidine 0.018mg 0.014mg Orange
Saturated Fat 0.015g 0.028g Orange
Monounsaturated Fat 0.023g 0.031g Tomato
Polyunsaturated fat 0.025g 0.083g Tomato

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Orange 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
24%
Orange
16%
Tomato
Minerals Daily Need Coverage Score
7%
Orange
9%
Tomato

Comparison summary

Which food is lower in Sugar?
Tomato
Tomato is lower in Sugar (difference - 6.72g)
Which food is lower in glycemic index?
Tomato
Tomato is lower in glycemic index (difference - 22)
Which food is richer in minerals?
Tomato
Tomato is relatively richer in minerals
Which food contains less Sodium?
Orange
Orange contains less Sodium (difference - 5mg)
Which food is lower in Saturated Fat?
Orange
Orange is lower in Saturated Fat (difference - 0.013g)
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)
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. Orange - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169097/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.