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Seed vs. Tomato — In-Depth Nutrition Comparison

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A recap on differences between Seed and Tomato

  • Seed is higher than Tomato in Fiber, Phosphorus, Manganese, Selenium, Copper, Iron, Magnesium, Calcium, Vitamin B3, and Vitamin B1.
  • Seed covers your daily Fiber needs 133% more than Tomato.

Food varieties used in this article are Seeds, chia seeds, dried and Tomatoes, red, ripe, raw, year round average.

Infographic

Seed 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.
Seed
Seed
9
:
1
Tomato
Tomato
Contains more Calcium +6210%
Contains more Iron +2759.3%
Contains more Magnesium +2945.5%
Contains more Phosphorus +3483.3%
Contains more Potassium +71.7%
Contains more Zinc +2594.1%
Contains more Copper +1466.1%
Contains more Manganese +2288.6%
Contains more Selenium +∞%
Contains less Sodium -68.8%
Seed
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 190% 290% 240% 369% 36% 3% 125% 308% 356% 302%
Tomato
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 11% 8% 11% 21% 1% 5% 20% 15% 0%
Contains more Calcium +6210%
Contains more Iron +2759.3%
Contains more Magnesium +2945.5%
Contains more Phosphorus +3483.3%
Contains more Potassium +71.7%
Contains more Zinc +2594.1%
Contains more Copper +1466.1%
Contains more Manganese +2288.6%
Contains more Selenium +∞%
Contains less Sodium -68.8%

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.
Seed
Seed
4
:
7
Tomato
Tomato
Contains more Vitamin B1 +1575.7%
Contains more Vitamin B2 +794.7%
Contains more Vitamin B3 +1386.5%
Contains more Folate +226.7%
Contains more Vitamin A +1442.6%
Contains more Vitamin C +756.3%
Equal in Vitamin E - 0.54
Seed
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 4% 10% 0% 6% 155% 40% 166% 0% 0% 37% 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 +1575.7%
Contains more Vitamin B2 +794.7%
Contains more Vitamin B3 +1386.5%
Contains more Folate +226.7%
Contains more Vitamin A +1442.6%
Contains more Vitamin C +756.3%
Equal in Vitamin E - 0.54

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Seed
Seed
4
:
1
Tomato
Tomato
Contains more Protein +1779.5%
Contains more Fats +15270%
Contains more Carbs +982.8%
Contains more Other +841.2%
Contains more Water +1529.7%
Seed
17% 31% 42% 6% 5%
Protein: 16.54 g
Fats: 30.74 g
Carbs: 42.12 g
Water: 5.8 g
Other: 4.8 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 +1779.5%
Contains more Fats +15270%
Contains more Carbs +982.8%
Contains more Other +841.2%
Contains more Water +1529.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Seed
Seed
2
:
1
Tomato
Tomato
Contains more Monounsaturated Fat +7348.4%
Contains more Polyunsaturated fat +28412%
Contains less Saturated Fat -99.2%
Seed
11% 8% 81%
Saturated Fat: 3.33 g
Monounsaturated Fat: 2.309 g
Polyunsaturated fat: 23.665 g
Tomato
20% 22% 58%
Saturated Fat: 0.028 g
Monounsaturated Fat: 0.031 g
Polyunsaturated fat: 0.083 g
Contains more Monounsaturated Fat +7348.4%
Contains more Polyunsaturated fat +28412%
Contains less Saturated Fat -99.2%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Seed Tomato Opinion
Net carbs 7.72g 2.69g Seed
Protein 16.54g 0.88g Seed
Fats 30.74g 0.2g Seed
Carbs 42.12g 3.89g Seed
Calories 486kcal 18kcal Seed
Fructose 1.37g Tomato
Sugar 2.63g Seed
Fiber 34.4g 1.2g Seed
Calcium 631mg 10mg Seed
Iron 7.72mg 0.27mg Seed
Magnesium 335mg 11mg Seed
Phosphorus 860mg 24mg Seed
Potassium 407mg 237mg Seed
Sodium 16mg 5mg Tomato
Zinc 4.58mg 0.17mg Seed
Copper 0.924mg 0.059mg Seed
Manganese 2.723mg 0.114mg Seed
Selenium 55.2µg 0µg Seed
Vitamin A 54IU 833IU Tomato
Vitamin A RAE 42µg Tomato
Vitamin E 0.5mg 0.54mg Tomato
Vitamin C 1.6mg 13.7mg Tomato
Vitamin B1 0.62mg 0.037mg Seed
Vitamin B2 0.17mg 0.019mg Seed
Vitamin B3 8.83mg 0.594mg Seed
Vitamin B5 0.089mg Tomato
Vitamin B6 0.08mg Tomato
Folate 49µg 15µg Seed
Vitamin K 7.9µg Tomato
Tryptophan 0.436mg 0.006mg Seed
Threonine 0.709mg 0.027mg Seed
Isoleucine 0.801mg 0.018mg Seed
Leucine 1.371mg 0.025mg Seed
Lysine 0.97mg 0.027mg Seed
Methionine 0.588mg 0.006mg Seed
Phenylalanine 1.016mg 0.027mg Seed
Valine 0.95mg 0.018mg Seed
Histidine 0.531mg 0.014mg Seed
Trans Fat 0.14g 0g Tomato
Saturated Fat 3.33g 0.028g Tomato
Monounsaturated Fat 2.309g 0.031g Seed
Polyunsaturated fat 23.665g 0.083g Seed
Omega-6 - Linoleic acid 5.835g Seed
Omega-3 - ALA 17.83g Seed

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Seed 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
35%
Seed
16%
Tomato
Minerals Daily Need Coverage Score
221%
Seed
9%
Tomato

Comparison summary

Which food contains less Sodium?
Tomato
Tomato contains less Sodium (difference - 11mg)
Which food is lower in Saturated Fat?
Tomato
Tomato is lower in Saturated Fat (difference - 3.302g)
Which food is lower in Sugar?
Seed
Seed is lower in Sugar (difference - 2.63g)
Which food is lower in glycemic index?
Seed
Seed is lower in glycemic index (difference - 8)
Which food is cheaper?
Seed
Seed is cheaper (difference - $0.4)
Which food is richer in minerals?
Seed
Seed 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. Seed - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170554/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.