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  6. Tomato vs. Broccoli

Tomato vs. Broccoli — In-Depth Nutrition Comparison

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How are Tomato and Broccoli different?

  • Broccoli has more Vitamin C, Vitamin K, Folate, Vitamin B5, Vitamin B2, Vitamin B6, Phosphorus, Iron, and Fiber than Tomato.
  • Daily need coverage for Vitamin C from Broccoli is 84% higher.

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

Infographic

Tomato vs Broccoli 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.
Tomato
Tomato
2
:
8
Broccoli
Broccoli
Contains less Sodium -84.8%
Contains more Copper +20.4%
Contains more Calcium +370%
Contains more Iron +170.4%
Contains more Magnesium +90.9%
Contains more Phosphorus +175%
Contains more Potassium +33.3%
Contains more Zinc +141.2%
Contains more Manganese +84.2%
Contains more Selenium +∞%
Tomato
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 11% 8% 11% 21% 1% 5% 20% 15% 0%
Broccoli
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 15% 28% 15% 29% 28% 5% 12% 17% 28% 14%
Contains less Sodium -84.8%
Contains more Copper +20.4%
Contains more Calcium +370%
Contains more Iron +170.4%
Contains more Magnesium +90.9%
Contains more Phosphorus +175%
Contains more Potassium +33.3%
Contains more Zinc +141.2%
Contains more Manganese +84.2%
Contains more Selenium +∞%

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.
Tomato
Tomato
1
:
9
Broccoli
Broccoli
Contains more Vitamin A +33.7%
Contains more Vitamin E +44.4%
Contains more Vitamin C +551.1%
Contains more Vitamin B1 +91.9%
Contains more Vitamin B2 +515.8%
Contains more Vitamin B5 +543.8%
Contains more Vitamin B6 +118.8%
Contains more Folate +320%
Contains more Vitamin K +1186.1%
Equal in Vitamin B3 - 0.639
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%
Broccoli
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 38% 16% 0% 298% 18% 27% 12% 35% 41% 48% 0% 254%
Contains more Vitamin A +33.7%
Contains more Vitamin E +44.4%
Contains more Vitamin C +551.1%
Contains more Vitamin B1 +91.9%
Contains more Vitamin B2 +515.8%
Contains more Vitamin B5 +543.8%
Contains more Vitamin B6 +118.8%
Contains more Folate +320%
Contains more Vitamin K +1186.1%
Equal in Vitamin B3 - 0.639

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Tomato
Tomato
1
:
4
Broccoli
Broccoli
Contains more Protein +220.5%
Contains more Fats +85%
Contains more Carbs +70.7%
Contains more Other +70.6%
Equal in Water - 89.3
Tomato
4% 95%
Protein: 0.88 g
Fats: 0.2 g
Carbs: 3.89 g
Water: 94.52 g
Other: 0.51 g
Broccoli
3% 7% 89%
Protein: 2.82 g
Fats: 0.37 g
Carbs: 6.64 g
Water: 89.3 g
Other: 0.87 g
Contains more Protein +220.5%
Contains more Fats +85%
Contains more Carbs +70.7%
Contains more Other +70.6%
Equal in Water - 89.3

Fat Type Comparison

Fat type breakdown side-by-side comparison
Tomato
Tomato
3
:
0
Broccoli
Broccoli
Contains less Saturated Fat -28.2%
Contains more Monounsaturated Fat +181.8%
Contains more Polyunsaturated fat +118.4%
Tomato
20% 22% 58%
Saturated Fat: 0.028 g
Monounsaturated Fat: 0.031 g
Polyunsaturated fat: 0.083 g
Broccoli
44% 13% 43%
Saturated Fat: 0.039 g
Monounsaturated Fat: 0.011 g
Polyunsaturated fat: 0.038 g
Contains less Saturated Fat -28.2%
Contains more Monounsaturated Fat +181.8%
Contains more Polyunsaturated fat +118.4%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Tomato
Tomato
2
:
3
Broccoli
Broccoli
Contains more Glucose +155.1%
Contains more Fructose +101.5%
Contains more Sucrose +∞%
Contains more Lactose +∞%
Contains more Maltose +∞%
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
Broccoli
6% 29% 40% 12% 12%
Starch: 0 g
Sucrose: 0.1 g
Glucose: 0.49 g
Fructose: 0.68 g
Lactose: 0.21 g
Maltose: 0.21 g
Galactose: 0 g
Contains more Glucose +155.1%
Contains more Fructose +101.5%
Contains more Sucrose +∞%
Contains more Lactose +∞%
Contains more Maltose +∞%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Tomato Broccoli Opinion
Net carbs 2.69g 4.04g Broccoli
Protein 0.88g 2.82g Broccoli
Fats 0.2g 0.37g Broccoli
Carbs 3.89g 6.64g Broccoli
Calories 18kcal 34kcal Broccoli
Fructose 1.37g 0.68g Tomato
Sugar 2.63g 1.7g Broccoli
Fiber 1.2g 2.6g Broccoli
Calcium 10mg 47mg Broccoli
Iron 0.27mg 0.73mg Broccoli
Magnesium 11mg 21mg Broccoli
Phosphorus 24mg 66mg Broccoli
Potassium 237mg 316mg Broccoli
Sodium 5mg 33mg Tomato
Zinc 0.17mg 0.41mg Broccoli
Copper 0.059mg 0.049mg Tomato
Manganese 0.114mg 0.21mg Broccoli
Selenium 0µg 2.5µg Broccoli
Vitamin A 833IU 623IU Tomato
Vitamin A RAE 42µg 31µg Tomato
Vitamin E 0.54mg 0.78mg Broccoli
Vitamin C 13.7mg 89.2mg Broccoli
Vitamin B1 0.037mg 0.071mg Broccoli
Vitamin B2 0.019mg 0.117mg Broccoli
Vitamin B3 0.594mg 0.639mg Broccoli
Vitamin B5 0.089mg 0.573mg Broccoli
Vitamin B6 0.08mg 0.175mg Broccoli
Folate 15µg 63µg Broccoli
Vitamin K 7.9µg 101.6µg Broccoli
Tryptophan 0.006mg 0.033mg Broccoli
Threonine 0.027mg 0.088mg Broccoli
Isoleucine 0.018mg 0.079mg Broccoli
Leucine 0.025mg 0.129mg Broccoli
Lysine 0.027mg 0.135mg Broccoli
Methionine 0.006mg 0.038mg Broccoli
Phenylalanine 0.027mg 0.117mg Broccoli
Valine 0.018mg 0.125mg Broccoli
Histidine 0.014mg 0.059mg Broccoli
Saturated Fat 0.028g 0.039g Tomato
Monounsaturated Fat 0.031g 0.011g Tomato
Polyunsaturated fat 0.083g 0.038g Tomato

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Tomato Broccoli
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
16%
Tomato
65%
Broccoli
Minerals Daily Need Coverage Score
9%
Tomato
19%
Broccoli

Comparison summary

Which food contains less Sodium?
Tomato
Tomato contains less Sodium (difference - 28mg)
Which food is lower in Saturated Fat?
Tomato
Tomato is lower in Saturated Fat (difference - 0.011g)
Which food is lower in glycemic index?
Tomato
Tomato is lower in glycemic index (difference - 9)
Which food is lower in Sugar?
Broccoli
Broccoli is lower in Sugar (difference - 0.93g)
Which food is richer in minerals?
Broccoli
Broccoli is relatively richer in minerals
Which food is richer in vitamins?
Broccoli
Broccoli is relatively richer in vitamins
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)

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. Tomato - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170457/nutrients
  2. Broccoli - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170379/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.