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  6. Quinoa vs. Tomato

Quinoa vs. Tomato — In-Depth Nutrition Comparison

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What are the main differences between Quinoa and Tomato?

  • Quinoa is richer in Manganese, Phosphorus, Iron, Copper, Magnesium, Zinc, Vitamin B2, and Folate, while Tomato is higher in Vitamin C, and Vitamin K.
  • Quinoa's daily need coverage for Manganese is 22% higher.
  • Tomato has 6 times less Zinc than Quinoa. Quinoa has 1.09mg of Zinc, while Tomato has 0.17mg.

We used Quinoa, cooked and Tomatoes, red, ripe, raw, year round average types in this comparison.

Infographic

Quinoa 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.
Quinoa
Quinoa
8
:
2
Tomato
Tomato
Contains more Calcium +70%
Contains more Iron +451.9%
Contains more Magnesium +481.8%
Contains more Phosphorus +533.3%
Contains more Zinc +541.2%
Contains more Copper +225.4%
Contains more Manganese +453.5%
Contains more Selenium +∞%
Contains more Potassium +37.8%
Contains less Sodium -28.6%
Quinoa
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 6% 56% 46% 66% 16% 1% 30% 64% 83% 16%
Tomato
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 11% 8% 11% 21% 1% 5% 20% 15% 0%
Contains more Calcium +70%
Contains more Iron +451.9%
Contains more Magnesium +481.8%
Contains more Phosphorus +533.3%
Contains more Zinc +541.2%
Contains more Copper +225.4%
Contains more Manganese +453.5%
Contains more Selenium +∞%
Contains more Potassium +37.8%
Contains less Sodium -28.6%

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.
Quinoa
Quinoa
5
:
5
Tomato
Tomato
Contains more Vitamin E +16.7%
Contains more Vitamin B1 +189.2%
Contains more Vitamin B2 +478.9%
Contains more Vitamin B6 +53.8%
Contains more Folate +180%
Contains more Vitamin A +16560%
Contains more Vitamin C +∞%
Contains more Vitamin B3 +44.2%
Contains more Vitamin K +∞%
Quinoa
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 13% 0% 0% 27% 26% 8% 0% 29% 32% 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 E +16.7%
Contains more Vitamin B1 +189.2%
Contains more Vitamin B2 +478.9%
Contains more Vitamin B6 +53.8%
Contains more Folate +180%
Contains more Vitamin A +16560%
Contains more Vitamin C +∞%
Contains more Vitamin B3 +44.2%
Contains more Vitamin K +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Quinoa
Quinoa
4
:
1
Tomato
Tomato
Contains more Protein +400%
Contains more Fats +860%
Contains more Carbs +447.6%
Contains more Other +51%
Contains more Water +32%
Quinoa
4% 2% 21% 72%
Protein: 4.4 g
Fats: 1.92 g
Carbs: 21.3 g
Water: 71.61 g
Other: 0.77 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 +400%
Contains more Fats +860%
Contains more Carbs +447.6%
Contains more Other +51%
Contains more Water +32%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Quinoa
Quinoa
2
:
1
Tomato
Tomato
Contains more Monounsaturated Fat +1603.2%
Contains more Polyunsaturated fat +1198.8%
Contains less Saturated Fat -87.9%
Quinoa
13% 29% 59%
Saturated Fat: 0.231 g
Monounsaturated Fat: 0.528 g
Polyunsaturated fat: 1.078 g
Tomato
20% 22% 58%
Saturated Fat: 0.028 g
Monounsaturated Fat: 0.031 g
Polyunsaturated fat: 0.083 g
Contains more Monounsaturated Fat +1603.2%
Contains more Polyunsaturated fat +1198.8%
Contains less Saturated Fat -87.9%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Quinoa
Quinoa
1
:
2
Tomato
Tomato
Contains more Starch +∞%
Contains more Glucose +∞%
Contains more Fructose +∞%
Quinoa
100%
Starch: 17.63 g
Sucrose: 0 g
Glucose: 0 g
Fructose: 0 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Tomato
48% 52%
Starch: 0 g
Sucrose: 0 g
Glucose: 1.25 g
Fructose: 1.37 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more Starch +∞%
Contains more Glucose +∞%
Contains more Fructose +∞%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Quinoa Tomato Opinion
Net carbs 18.5g 2.69g Quinoa
Protein 4.4g 0.88g Quinoa
Fats 1.92g 0.2g Quinoa
Carbs 21.3g 3.89g Quinoa
Calories 120kcal 18kcal Quinoa
Starch 17.63g 0g Quinoa
Fructose 1.37g Tomato
Sugar 0.87g 2.63g Quinoa
Fiber 2.8g 1.2g Quinoa
Calcium 17mg 10mg Quinoa
Iron 1.49mg 0.27mg Quinoa
Magnesium 64mg 11mg Quinoa
Phosphorus 152mg 24mg Quinoa
Potassium 172mg 237mg Tomato
Sodium 7mg 5mg Tomato
Zinc 1.09mg 0.17mg Quinoa
Copper 0.192mg 0.059mg Quinoa
Manganese 0.631mg 0.114mg Quinoa
Selenium 2.8µg 0µg Quinoa
Vitamin A 5IU 833IU Tomato
Vitamin A RAE 0µg 42µg Tomato
Vitamin E 0.63mg 0.54mg Quinoa
Vitamin C 0mg 13.7mg Tomato
Vitamin B1 0.107mg 0.037mg Quinoa
Vitamin B2 0.11mg 0.019mg Quinoa
Vitamin B3 0.412mg 0.594mg Tomato
Vitamin B5 0.089mg Tomato
Vitamin B6 0.123mg 0.08mg Quinoa
Folate 42µg 15µg Quinoa
Vitamin K 0µg 7.9µg Tomato
Tryptophan 0.052mg 0.006mg Quinoa
Threonine 0.131mg 0.027mg Quinoa
Isoleucine 0.157mg 0.018mg Quinoa
Leucine 0.261mg 0.025mg Quinoa
Lysine 0.239mg 0.027mg Quinoa
Methionine 0.096mg 0.006mg Quinoa
Phenylalanine 0.185mg 0.027mg Quinoa
Valine 0.185mg 0.018mg Quinoa
Histidine 0.127mg 0.014mg Quinoa
Saturated Fat 0.231g 0.028g Tomato
Omega-3 - DHA 0.015g 0g Quinoa
Monounsaturated Fat 0.528g 0.031g Quinoa
Polyunsaturated fat 1.078g 0.083g Quinoa

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Quinoa 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
11%
Quinoa
16%
Tomato
Minerals Daily Need Coverage Score
38%
Quinoa
9%
Tomato

Comparison summary

Which food contains less Sodium?
Tomato
Tomato contains less Sodium (difference - 2mg)
Which food is lower in Saturated Fat?
Tomato
Tomato is lower in Saturated Fat (difference - 0.203g)
Which food is lower in glycemic index?
Tomato
Tomato is lower in glycemic index (difference - 30)
Which food is lower in Sugar?
Quinoa
Quinoa is lower in Sugar (difference - 1.76g)
Which food is cheaper?
Quinoa
Quinoa is cheaper (difference - $0.4)
Which food is richer in minerals?
Quinoa
Quinoa 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. Quinoa - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168917/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.