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Tomato vs. Flour — In-Depth Nutrition Comparison

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Significant differences between Tomato and Flour

  • Tomato has more Vitamin C, however, Flour is richer in Vitamin B1, Selenium, Iron, Folate, Vitamin B2, Vitamin B3, Manganese, Phosphorus, and Copper.
  • Flour covers your daily Vitamin B1 needs 62% more than Tomato.

Specific food types used in this comparison are Tomatoes, red, ripe, raw, year round average and Wheat flour, white, all-purpose, enriched, bleached.

Infographic

Tomato vs Flour 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" 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%
Flour
9
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 16% 4.5% 9.4% 174% 48% 19% 46% 0.26% 89% 185%
Contains more PotassiumPotassium +121.5%
Contains more MagnesiumMagnesium +100%
Contains more CalciumCalcium +50%
Contains more IronIron +1618.5%
Contains more CopperCopper +144.1%
Contains more ZincZinc +311.8%
Contains more PhosphorusPhosphorus +350%
Contains less SodiumSodium -60%
Contains more ManganeseManganese +498.2%
Contains more SeleniumSelenium +∞%

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
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 46% 50% 11% 0% 9.3% 4.4% 11% 5.3% 18% 0% 20% 11% 3.7%
Flour
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 0% 0% 1.2% 0% 196% 114% 111% 26% 10% 0% 0.75% 137% 5.7%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +800%
Contains more Vitamin B6Vitamin B6 +81.8%
Contains more Vitamin KVitamin K +2533.3%
Contains more Vitamin B1Vitamin B1 +2021.6%
Contains more Vitamin B2Vitamin B2 +2500%
Contains more Vitamin B3Vitamin B3 +893.9%
Contains more Vitamin B5Vitamin B5 +392.1%
Contains more FolateFolate +1120%
Contains more CholineCholine +55.2%
~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
Flour
3
10% 76% 12%
Protein: 10.33 g
Fats: 0.98 g
Carbs: 76.31 g
Water: 11.92 g
Other: 0.46 g
Contains more WaterWater +693%
Contains more ProteinProtein +1073.9%
Contains more FatsFats +390%
Contains more CarbsCarbs +1861.7%
~equal in Other ~0.46g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Tomato
1
20% 22% 58%
Saturated Fat: Sat. Fat 0.028 g
Monounsaturated Fat: Mono. Fat 0.031 g
Polyunsaturated fat: Poly. Fat 0.083 g
Flour
2
24% 13% 63%
Saturated Fat: Sat. Fat 0.155 g
Monounsaturated Fat: Mono. Fat 0.087 g
Polyunsaturated fat: Poly. Fat 0.413 g
Contains less Sat. FatSaturated Fat -81.9%
Contains more Mono. FatMonounsaturated Fat +180.6%
Contains more Poly. FatPolyunsaturated fat +397.6%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Tomato Flour
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 Flour Opinion
Calories 18kcal 364kcal Flour
Protein 0.88g 10.33g Flour
Fats 0.2g 0.98g Flour
Vitamin C 13.7mg 0mg Tomato
Net carbs 2.69g 73.61g Flour
Carbs 3.89g 76.31g Flour
Magnesium 11mg 22mg Flour
Calcium 10mg 15mg Flour
Potassium 237mg 107mg Tomato
Iron 0.27mg 4.64mg Flour
Sugar 2.63g 0.27g Flour
Fiber 1.2g 2.7g Flour
Copper 0.059mg 0.144mg Flour
Zinc 0.17mg 0.7mg Flour
Phosphorus 24mg 108mg Flour
Sodium 5mg 2mg Flour
Vitamin A 833IU 0IU Tomato
Vitamin A 42µg 0µg Tomato
Vitamin E 0.54mg 0.06mg Tomato
Manganese 0.114mg 0.682mg Flour
Selenium 0µg 33.9µg Flour
Vitamin B1 0.037mg 0.785mg Flour
Vitamin B2 0.019mg 0.494mg Flour
Vitamin B3 0.594mg 5.904mg Flour
Vitamin B5 0.089mg 0.438mg Flour
Vitamin B6 0.08mg 0.044mg Tomato
Vitamin K 7.9µg 0.3µg Tomato
Folate 15µg 183µg Flour
Choline 6.7mg 10.4mg Flour
Saturated Fat 0.028g 0.155g Tomato
Monounsaturated Fat 0.031g 0.087g Flour
Polyunsaturated fat 0.083g 0.413g Flour
Tryptophan 0.006mg 0.127mg Flour
Threonine 0.027mg 0.281mg Flour
Isoleucine 0.018mg 0.357mg Flour
Leucine 0.025mg 0.71mg Flour
Lysine 0.027mg 0.228mg Flour
Methionine 0.006mg 0.183mg Flour
Phenylalanine 0.027mg 0.52mg Flour
Valine 0.018mg 0.415mg Flour
Histidine 0.014mg 0.23mg Flour
Fructose 1.37g Tomato

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Tomato Flour
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
46%
Flour
Minerals Daily Need Coverage Score
9%
Tomato
59%
Flour

Comparison summary

Which food is lower in Saturated Fat?
Tomato
Tomato is lower in Saturated Fat (difference - 0.127g)
Which food is lower in glycemic index?
Tomato
Tomato is lower in glycemic index (difference - 49)
Which food is cheaper?
Tomato
Tomato is cheaper (difference - $0.6)
Which food is lower in Sugar?
Flour
Flour is lower in Sugar (difference - 2.36g)
Which food contains less Sodium?
Flour
Flour contains less Sodium (difference - 3mg)
Which food is richer in minerals?
Flour
Flour 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. Flour - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168894/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.