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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
7
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 8.6% 3% 3.1% 45% 23% 13% 18% 0.13% 62% 41%
Tomato
1
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 7.9% 3% 21% 10% 20% 4.6% 10% 0.65% 15% 0%
Contains more IronIron +344.4%
Contains more CopperCopper +16.9%
Contains more ZincZinc +188.2%
Contains more PhosphorusPhosphorus +79.2%
Contains less SodiumSodium -80%
Contains more ManganeseManganese +314%
Contains more SeleniumSelenium +∞%
Contains more PotassiumPotassium +577.1%
~equal in Magnesium ~11mg
~equal in Calcium ~10mg

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
5
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 0% 0.8% 0% 41% 3% 28% 23% 21% 0% 0% 44% 1.1%
Tomato
6
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 46% 50% 11% 0% 9.3% 4.4% 11% 5.3% 18% 0% 20% 11% 3.7%
Contains more Vitamin B1Vitamin B1 +340.5%
Contains more Vitamin B3Vitamin B3 +148.5%
Contains more Vitamin B5Vitamin B5 +338.2%
Contains more Vitamin B6Vitamin B6 +16.3%
Contains more FolateFolate +286.7%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +1250%
Contains more Vitamin B2Vitamin B2 +46.2%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +219%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Rice
3
3% 28% 68%
Protein: 2.69 g
Fats: 0.28 g
Carbs: 28.17 g
Water: 68.44 g
Other: 0.42 g
Tomato
2
4% 95%
Protein: 0.88 g
Fats: 0.2 g
Carbs: 3.89 g
Water: 94.52 g
Other: 0.51 g
Contains more ProteinProtein +205.7%
Contains more FatsFats +40%
Contains more CarbsCarbs +624.2%
Contains more WaterWater +38.1%
Contains more OtherOther +21.4%

Fat Type Comparison

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

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
Calories 130kcal 18kcal Rice
Protein 2.69g 0.88g Rice
Fats 0.28g 0.2g Rice
Vitamin C 0mg 13.7mg Tomato
Net carbs 27.77g 2.69g Rice
Carbs 28.17g 3.89g Rice
Magnesium 12mg 11mg Rice
Calcium 10mg 10mg
Potassium 35mg 237mg Tomato
Iron 1.2mg 0.27mg Rice
Sugar 0.05g 2.63g Rice
Fiber 0.4g 1.2g Tomato
Copper 0.069mg 0.059mg Rice
Zinc 0.49mg 0.17mg Rice
Phosphorus 43mg 24mg Rice
Sodium 1mg 5mg Rice
Vitamin A 0IU 833IU Tomato
Vitamin A 0µg 42µg Tomato
Vitamin E 0.04mg 0.54mg Tomato
Manganese 0.472mg 0.114mg Rice
Selenium 7.5µg 0µg Rice
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
Vitamin K 0µg 7.9µg Tomato
Folate 58µg 15µg Rice
Choline 2.1mg 6.7mg Tomato
Saturated Fat 0.077g 0.028g Tomato
Monounsaturated Fat 0.088g 0.031g Rice
Polyunsaturated fat 0.076g 0.083g 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
Fructose 1.37g Tomato

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Rice Tomato
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
12%
Rice
15%
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.