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Rice vs. Tomato — In-Depth Nutrition Comparison

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The main differences between Rice and Tomato

  • Rice is richer in Manganese, Selenium, Iron, Folate, Vitamin B1, Vitamin B5, and Vitamin B3, yet Tomato is richer in Vitamin C, Vitamin K, and Potassium.
  • Daily need coverage for Manganese from Rice is 16% higher.

Food types used in this article are Rice, white, long-grain, regular, enriched, cooked and Tomatoes, red, ripe, raw, year round average.

Infographic

Rice 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.
Rice
Rice
8
:
1
Tomato
Tomato
Contains more Iron +344.4%
Contains more Phosphorus +79.2%
Contains less Sodium -80%
Contains more Zinc +188.2%
Contains more Copper +16.9%
Contains more Manganese +314%
Contains more Selenium +∞%
Contains more Potassium +577.1%
Equal in Calcium - 10
Equal in Magnesium - 11
Rice
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 45% 9% 19% 4% 1% 14% 24% 62% 41%
Tomato
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 11% 8% 11% 21% 1% 5% 20% 15% 0%
Contains more Iron +344.4%
Contains more Phosphorus +79.2%
Contains less Sodium -80%
Contains more Zinc +188.2%
Contains more Copper +16.9%
Contains more Manganese +314%
Contains more Selenium +∞%
Contains more Potassium +577.1%
Equal in Calcium - 10
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.
Rice
Rice
5
:
5
Tomato
Tomato
Contains more Vitamin B1 +340.5%
Contains more Vitamin B3 +148.5%
Contains more Vitamin B5 +338.2%
Contains more Vitamin B6 +16.3%
Contains more Folate +286.7%
Contains more Vitamin A +∞%
Contains more Vitamin E +1250%
Contains more Vitamin C +∞%
Contains more Vitamin B2 +46.2%
Contains more Vitamin K +∞%
Rice
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 1% 0% 0% 41% 3% 28% 24% 22% 44% 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 +340.5%
Contains more Vitamin B3 +148.5%
Contains more Vitamin B5 +338.2%
Contains more Vitamin B6 +16.3%
Contains more Folate +286.7%
Contains more Vitamin A +∞%
Contains more Vitamin E +1250%
Contains more Vitamin C +∞%
Contains more Vitamin B2 +46.2%
Contains more Vitamin K +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Rice
Rice
3
:
2
Tomato
Tomato
Contains more Protein +205.7%
Contains more Fats +40%
Contains more Carbs +624.2%
Contains more Water +38.1%
Contains more Other +21.4%
Rice
3% 28% 68%
Protein: 2.69 g
Fats: 0.28 g
Carbs: 28.17 g
Water: 68.44 g
Other: 0.42 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 +205.7%
Contains more Fats +40%
Contains more Carbs +624.2%
Contains more Water +38.1%
Contains more Other +21.4%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Rice
Rice
1
:
2
Tomato
Tomato
Contains more Monounsaturated Fat +183.9%
Contains less Saturated Fat -63.6%
Equal in Polyunsaturated fat - 0.083
Rice
32% 37% 32%
Saturated Fat: 0.077 g
Monounsaturated Fat: 0.088 g
Polyunsaturated fat: 0.076 g
Tomato
20% 22% 58%
Saturated Fat: 0.028 g
Monounsaturated Fat: 0.031 g
Polyunsaturated fat: 0.083 g
Contains more Monounsaturated Fat +183.9%
Contains less Saturated Fat -63.6%
Equal in Polyunsaturated fat - 0.083

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Rice 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 Rice Tomato Opinion
Net carbs 27.77g 2.69g Rice
Protein 2.69g 0.88g Rice
Fats 0.28g 0.2g Rice
Carbs 28.17g 3.89g Rice
Calories 130kcal 18kcal Rice
Fructose 1.37g Tomato
Sugar 0.05g 2.63g Rice
Fiber 0.4g 1.2g Tomato
Calcium 10mg 10mg
Iron 1.2mg 0.27mg Rice
Magnesium 12mg 11mg Rice
Phosphorus 43mg 24mg Rice
Potassium 35mg 237mg Tomato
Sodium 1mg 5mg Rice
Zinc 0.49mg 0.17mg Rice
Copper 0.069mg 0.059mg Rice
Manganese 0.472mg 0.114mg Rice
Selenium 7.5µg 0µg Rice
Vitamin A 0IU 833IU Tomato
Vitamin A RAE 0µg 42µg Tomato
Vitamin E 0.04mg 0.54mg Tomato
Vitamin C 0mg 13.7mg Tomato
Vitamin B1 0.163mg 0.037mg Rice
Vitamin B2 0.013mg 0.019mg Tomato
Vitamin B3 1.476mg 0.594mg Rice
Vitamin B5 0.39mg 0.089mg Rice
Vitamin B6 0.093mg 0.08mg Rice
Folate 58µg 15µg Rice
Vitamin K 0µg 7.9µg Tomato
Tryptophan 0.031mg 0.006mg Rice
Threonine 0.096mg 0.027mg Rice
Isoleucine 0.116mg 0.018mg Rice
Leucine 0.222mg 0.025mg Rice
Lysine 0.097mg 0.027mg Rice
Methionine 0.063mg 0.006mg Rice
Phenylalanine 0.144mg 0.027mg Rice
Valine 0.164mg 0.018mg Rice
Histidine 0.063mg 0.014mg Rice
Saturated Fat 0.077g 0.028g Tomato
Monounsaturated Fat 0.088g 0.031g Rice
Polyunsaturated fat 0.076g 0.083g Tomato

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Rice 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
13%
Rice
16%
Tomato
Minerals Daily Need Coverage Score
22%
Rice
9%
Tomato

Comparison summary

Which food is lower in Saturated Fat?
Tomato
Tomato is lower in Saturated Fat (difference - 0.049g)
Which food is lower in glycemic index?
Tomato
Tomato is lower in glycemic index (difference - 37)
Which food is cheaper?
Tomato
Tomato is cheaper (difference - $0.6)
Which food is lower in Sugar?
Rice
Rice is lower in Sugar (difference - 2.58g)
Which food contains less Sodium?
Rice
Rice contains less Sodium (difference - 4mg)
Which food is richer in minerals?
Rice
Rice 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. Rice - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168878/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.