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Tomato vs. Rice — In-Depth Nutrition Comparison

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The main differences between Tomato and Rice

  • Tomato is richer in Vitamin C, Vitamin K, and Potassium, yet Rice is richer in Manganese, Selenium, Iron, Folate, Vitamin B1, Vitamin B5, and Vitamin B3.
  • Daily need coverage for Manganese from Rice is 16% higher.

Food types used in this article are Tomatoes, red, ripe, raw, year round average and Rice, white, long-grain, regular, enriched, cooked.

Infographic

Tomato vs Rice 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
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%
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%
Contains more PotassiumPotassium +577.1%
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 +∞%
~equal in Magnesium ~12mg
~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.
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%
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%
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%
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%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

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

Fat Type Comparison

Fat type breakdown side-by-side comparison
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
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
Contains less Sat. FatSaturated Fat -63.6%
Contains more Mono. FatMonounsaturated Fat +183.9%
~equal in Polyunsaturated fat ~0.076g

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Tomato Rice
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 Tomato Rice Opinion
Calories 18kcal 130kcal Rice
Protein 0.88g 2.69g Rice
Fats 0.2g 0.28g Rice
Vitamin C 13.7mg 0mg Tomato
Net carbs 2.69g 27.77g Rice
Carbs 3.89g 28.17g Rice
Magnesium 11mg 12mg Rice
Calcium 10mg 10mg
Potassium 237mg 35mg Tomato
Iron 0.27mg 1.2mg Rice
Sugar 2.63g 0.05g Rice
Fiber 1.2g 0.4g Tomato
Copper 0.059mg 0.069mg Rice
Zinc 0.17mg 0.49mg Rice
Phosphorus 24mg 43mg Rice
Sodium 5mg 1mg Rice
Vitamin A 833IU 0IU Tomato
Vitamin A 42µg 0µg Tomato
Vitamin E 0.54mg 0.04mg Tomato
Manganese 0.114mg 0.472mg Rice
Selenium 0µg 7.5µg Rice
Vitamin B1 0.037mg 0.163mg Rice
Vitamin B2 0.019mg 0.013mg Tomato
Vitamin B3 0.594mg 1.476mg Rice
Vitamin B5 0.089mg 0.39mg Rice
Vitamin B6 0.08mg 0.093mg Rice
Vitamin K 7.9µg 0µg Tomato
Folate 15µg 58µg Rice
Choline 6.7mg 2.1mg Tomato
Saturated Fat 0.028g 0.077g Tomato
Monounsaturated Fat 0.031g 0.088g Rice
Polyunsaturated fat 0.083g 0.076g Tomato
Tryptophan 0.006mg 0.031mg Rice
Threonine 0.027mg 0.096mg Rice
Isoleucine 0.018mg 0.116mg Rice
Leucine 0.025mg 0.222mg Rice
Lysine 0.027mg 0.097mg Rice
Methionine 0.006mg 0.063mg Rice
Phenylalanine 0.027mg 0.144mg Rice
Valine 0.018mg 0.164mg Rice
Histidine 0.014mg 0.063mg Rice
Fructose 1.37g Tomato

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Tomato Rice
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
15%
Tomato
12%
Rice
Minerals Daily Need Coverage Score
9%
Tomato
22%
Rice

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. Tomato - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170457/nutrients
  2. Rice - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168878/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.