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  6. Tomato vs. Palm oil

Tomato vs. Palm oil — In-Depth Nutrition Comparison

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The main differences between Tomato and Palm oil

  • Tomato is richer in Vitamin C, Potassium, Copper, and Vitamin B6, yet Palm oil is richer in Vitamin E .
  • Daily need coverage for Saturated Fat from Palm oil is 246% higher.
  • Tomato contains less Saturated Fat.

Food types used in this article are Tomatoes, red, ripe, raw, year round average and Oil, palm.

Infographic

Tomato vs Palm oil 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
8
:
1
Palm oil
Palm oil
Contains more Calcium +∞%
Contains more Iron +2600%
Contains more Magnesium +∞%
Contains more Phosphorus +∞%
Contains more Potassium +∞%
Contains more Zinc +∞%
Contains more Copper +∞%
Contains less Sodium -100%
Tomato
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 11% 8% 11% 21% 1% 5% 20% 15% 0%
Palm oil
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 0% 1% 0% 0% 0% 0% 0% 0% 0% 0%
Contains more Calcium +∞%
Contains more Iron +2600%
Contains more Magnesium +∞%
Contains more Phosphorus +∞%
Contains more Potassium +∞%
Contains more Zinc +∞%
Contains more Copper +∞%
Contains less Sodium -100%

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
9
:
2
Palm oil
Palm oil
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +∞%
Contains more Vitamin B2 +∞%
Contains more Vitamin B3 +∞%
Contains more Vitamin B5 +∞%
Contains more Vitamin B6 +∞%
Contains more Folate +∞%
Contains more Vitamin E +2851.9%
Equal in Vitamin K - 8
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%
Palm oil
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 319% 0% 0% 0% 0% 0% 0% 0% 0% 0% 20%
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +∞%
Contains more Vitamin B2 +∞%
Contains more Vitamin B3 +∞%
Contains more Vitamin B5 +∞%
Contains more Vitamin B6 +∞%
Contains more Folate +∞%
Contains more Vitamin E +2851.9%
Equal in Vitamin K - 8

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Tomato
Tomato
4
:
1
Palm oil
Palm oil
Contains more Protein +∞%
Contains more Carbs +∞%
Contains more Water +∞%
Contains more Other +∞%
Contains more Fats +49900%
Tomato
4% 95%
Protein: 0.88 g
Fats: 0.2 g
Carbs: 3.89 g
Water: 94.52 g
Other: 0.51 g
Palm oil
100%
Protein: 0 g
Fats: 100 g
Carbs: 0 g
Water: 0 g
Other: 0 g
Contains more Protein +∞%
Contains more Carbs +∞%
Contains more Water +∞%
Contains more Other +∞%
Contains more Fats +49900%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Tomato
Tomato
1
:
2
Palm oil
Palm oil
Contains less Saturated Fat -99.9%
Contains more Monounsaturated Fat +119254.8%
Contains more Polyunsaturated fat +11104.8%
Tomato
20% 22% 58%
Saturated Fat: 0.028 g
Monounsaturated Fat: 0.031 g
Polyunsaturated fat: 0.083 g
Palm oil
52% 39% 10%
Saturated Fat: 49.3 g
Monounsaturated Fat: 37 g
Polyunsaturated fat: 9.3 g
Contains less Saturated Fat -99.9%
Contains more Monounsaturated Fat +119254.8%
Contains more Polyunsaturated fat +11104.8%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Tomato Palm oil Opinion
Net carbs 2.69g 0g Tomato
Protein 0.88g 0g Tomato
Fats 0.2g 100g Palm oil
Carbs 3.89g 0g Tomato
Calories 18kcal 884kcal Palm oil
Fructose 1.37g Tomato
Sugar 2.63g 0g Palm oil
Fiber 1.2g 0g Tomato
Calcium 10mg 0mg Tomato
Iron 0.27mg 0.01mg Tomato
Magnesium 11mg 0mg Tomato
Phosphorus 24mg 0mg Tomato
Potassium 237mg 0mg Tomato
Sodium 5mg 0mg Palm oil
Zinc 0.17mg 0mg Tomato
Copper 0.059mg 0mg Tomato
Manganese 0.114mg Tomato
Vitamin A 833IU 0IU Tomato
Vitamin A RAE 42µg 0µg Tomato
Vitamin E 0.54mg 15.94mg Palm oil
Vitamin C 13.7mg 0mg Tomato
Vitamin B1 0.037mg 0mg Tomato
Vitamin B2 0.019mg 0mg Tomato
Vitamin B3 0.594mg 0mg Tomato
Vitamin B5 0.089mg 0mg Tomato
Vitamin B6 0.08mg 0mg Tomato
Folate 15µg 0µg Tomato
Vitamin K 7.9µg 8µg Palm oil
Tryptophan 0.006mg 0mg Tomato
Threonine 0.027mg 0mg Tomato
Isoleucine 0.018mg 0mg Tomato
Leucine 0.025mg 0mg Tomato
Lysine 0.027mg 0mg Tomato
Methionine 0.006mg 0mg Tomato
Phenylalanine 0.027mg 0mg Tomato
Valine 0.018mg 0mg Tomato
Histidine 0.014mg 0mg Tomato
Saturated Fat 0.028g 49.3g Tomato
Monounsaturated Fat 0.031g 37g Palm oil
Polyunsaturated fat 0.083g 9.3g Palm oil

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Tomato Palm oil
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
28%
Palm oil
Minerals Daily Need Coverage Score
9%
Tomato
0%
Palm oil

Comparison summary

Which food is lower in Saturated Fat?
Tomato
Tomato is lower in Saturated Fat (difference - 49.272g)
Which food is cheaper?
Tomato
Tomato is cheaper (difference - $1.6)
Which food is richer in minerals?
Tomato
Tomato is relatively richer in minerals
Which food is richer in vitamins?
Tomato
Tomato is relatively richer in vitamins
Which food is lower in Sugar?
Palm oil
Palm oil is lower in Sugar (difference - 2.63g)
Which food contains less Sodium?
Palm oil
Palm oil contains less Sodium (difference - 5mg)
Which food is lower in glycemic index?
Palm oil
Palm oil is lower in glycemic index (difference - 23)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Palm oil - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171015/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.