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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
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Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
Tomato
2
:
Contains more Copper +20.4%
Contains less Sodium -84.8%
Contains more Iron +170.4%
Contains more Calcium +370%
Contains more Potassium +33.3%
Contains more Magnesium +90.9%
Contains more Zinc +141.2%
Contains more Phosphorus +175%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 11% 3% 21% 8% 20% 5% 11% 1%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 28% 15% 28% 15% 17% 12% 29% 5%
Contains more Copper +20.4%
Contains less Sodium -84.8%
Contains more Iron +170.4%
Contains more Calcium +370%
Contains more Potassium +33.3%
Contains more Magnesium +90.9%
Contains more Zinc +141.2%
Contains more Phosphorus +175%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
Tomato
1
:
Contains more Vitamin A +33.7%
Contains more Vitamin C +551.1%
Contains more Vitamin E +44.4%
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 Vitamin K +1186.1%
Contains more Folate +320%
Equal in Vitamin B3 - 0.639
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 46% 50% 11% 0% 10% 5% 12% 6% 19% 0% 20% 12%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 298% 38% 16% 0% 18% 27% 12% 35% 41% 0% 254% 48%
Contains more Vitamin A +33.7%
Contains more Vitamin C +551.1%
Contains more Vitamin E +44.4%
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 Vitamin K +1186.1%
Contains more Folate +320%
Equal in Vitamin B3 - 0.639

Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
16
Tomato
65
Broccoli
Mineral Summary Score
10
Tomato
18
Broccoli

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
5%
Tomato
17%
Broccoli
Carbohydrates
4%
Tomato
7%
Broccoli
Fats
1%
Tomato
2%
Broccoli

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Tomato Broccoli
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Sugar ok
Lower in glycemic index ok
Rich in minerals ok
Rich in vitamins ok
Lower in Cholesterol Equal
Lower in price Equal

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Tomato Broccoli
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet ok

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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 Sugar?
Broccoli
Broccoli is lower in Sugar (difference - 0.93g)
Which food is lower in glycemic index?
Broccoli
Broccoli is lower in glycemic index (difference - 6)
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)

All nutrients comparison - raw data values

Nutrient Tomato Broccoli Opinion
Calories 18 34 Broccoli
Protein 0.88 2.82 Broccoli
Fats 0.2 0.37 Broccoli
Vitamin C 13.7 89.2 Broccoli
Carbs 3.89 6.64 Broccoli
Cholesterol 0 0
Vitamin D 0 0
Iron 0.27 0.73 Broccoli
Calcium 10 47 Broccoli
Potassium 237 316 Broccoli
Magnesium 11 21 Broccoli
Sugar 2.63 1.7 Broccoli
Fiber 1.2 2.6 Broccoli
Copper 0.059 0.049 Tomato
Zinc 0.17 0.41 Broccoli
Starch 0 0
Phosphorus 24 66 Broccoli
Sodium 5 33 Tomato
Vitamin A 833 623 Tomato
Vitamin E 0.54 0.78 Broccoli
Vitamin D 0 0
Vitamin B1 0.037 0.071 Broccoli
Vitamin B2 0.019 0.117 Broccoli
Vitamin B3 0.594 0.639 Broccoli
Vitamin B5 0.089 0.573 Broccoli
Vitamin B6 0.08 0.175 Broccoli
Vitamin B12 0 0
Vitamin K 7.9 101.6 Broccoli
Folate 15 63 Broccoli
Trans Fat 0 0
Saturated Fat 0.028 0.039 Tomato
Monounsaturated Fat 0.031 0.011 Tomato
Polyunsaturated fat 0.083 0.038 Tomato
Tryptophan 0.006 0.033 Broccoli
Threonine 0.027 0.088 Broccoli
Isoleucine 0.018 0.079 Broccoli
Leucine 0.025 0.129 Broccoli
Lysine 0.027 0.135 Broccoli
Methionine 0.006 0.038 Broccoli
Phenylalanine 0.027 0.117 Broccoli
Valine 0.018 0.125 Broccoli
Histidine 0.014 0.059 Broccoli
Fructose 1.37 0.68 Tomato

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods 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.