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Vegetable vs Tomato - In-Depth Nutrition Comparison

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Summary of differences between Vegetable and Tomato

  • Vegetable has more Vitamin A RAE, Vitamin K, Fiber, Manganese, Vitamin B2, and Iron, however Tomato is higher in Vitamin C.
  • Vegetable covers your daily need of Vitamin A RAE 19% more than Tomato.
  • Vegetable has 6 times more Vitamin B2 than Tomato. While Vegetable has 0.12mg of Vitamin B2, Tomato has only 0.019mg.

These are the specific foods used in this comparison Vegetables, mixed, frozen, cooked, boiled, drained, without salt and Tomatoes, red, ripe, raw, year round average.

Infographic

Vegetable vs Tomato 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
Contains more Calcium +150%
Contains more Iron +203.7%
Contains more Magnesium +100%
Contains more Phosphorus +112.5%
Contains more Zinc +188.2%
Contains more Copper +40.7%
Contains more Potassium +40.2%
Contains less Sodium -85.7%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 8% 31% 16% 22% 15% 5% 14% 28%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 3% 11% 8% 11% 21% 1% 5% 20%
Contains more Calcium +150%
Contains more Iron +203.7%
Contains more Magnesium +100%
Contains more Phosphorus +112.5%
Contains more Zinc +188.2%
Contains more Copper +40.7%
Contains more Potassium +40.2%
Contains less Sodium -85.7%

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
:
3
Tomato
Contains more Vitamin A +413.4%
Contains more Vitamin B1 +91.9%
Contains more Vitamin B2 +531.6%
Contains more Vitamin B3 +43.3%
Contains more Vitamin B5 +69.7%
Contains more Folate +26.7%
Contains more Vitamin K +197.5%
Contains more Vitamin E +42.1%
Contains more Vitamin C +328.1%
Equal in Vitamin B6 - 0.08
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 257% 8% 0% 11% 18% 28% 16% 10% 18% 15% 0% 59%
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%
Contains more Vitamin A +413.4%
Contains more Vitamin B1 +91.9%
Contains more Vitamin B2 +531.6%
Contains more Vitamin B3 +43.3%
Contains more Vitamin B5 +69.7%
Contains more Folate +26.7%
Contains more Vitamin K +197.5%
Contains more Vitamin E +42.1%
Contains more Vitamin C +328.1%
Equal in Vitamin B6 - 0.08

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.
Vegetable Tomato
Rich in minerals ok
Rich in vitamins ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in glycemic index ok
Lower in price ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Vegetable Tomato Opinion
Net carbs 8.69g 2.69g Vegetable
Protein 2.86g 0.88g Vegetable
Fats 0.15g 0.2g Tomato
Carbs 13.09g 3.89g Vegetable
Calories 65kcal 18kcal Vegetable
Starch g 0g Tomato
Fructose g 1.37g Tomato
Sugar 3.12g 2.63g Tomato
Fiber 4.4g 1.2g Vegetable
Calcium 25mg 10mg Vegetable
Iron 0.82mg 0.27mg Vegetable
Magnesium 22mg 11mg Vegetable
Phosphorus 51mg 24mg Vegetable
Potassium 169mg 237mg Tomato
Sodium 35mg 5mg Tomato
Zinc 0.49mg 0.17mg Vegetable
Copper 0.083mg 0.059mg Vegetable
Vitamin A 4277IU 833IU Vegetable
Vitamin E 0.38mg 0.54mg Tomato
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 3.2mg 13.7mg Tomato
Vitamin B1 0.071mg 0.037mg Vegetable
Vitamin B2 0.12mg 0.019mg Vegetable
Vitamin B3 0.851mg 0.594mg Vegetable
Vitamin B5 0.151mg 0.089mg Vegetable
Vitamin B6 0.074mg 0.08mg Tomato
Folate 19µg 15µg Vegetable
Vitamin B12 0µg 0µg
Vitamin K 23.5µg 7.9µg Vegetable
Tryptophan 0.029mg 0.006mg Vegetable
Threonine 0.115mg 0.027mg Vegetable
Isoleucine 0.139mg 0.018mg Vegetable
Leucine 0.19mg 0.025mg Vegetable
Lysine 0.17mg 0.027mg Vegetable
Methionine 0.034mg 0.006mg Vegetable
Phenylalanine 0.12mg 0.027mg Vegetable
Valine 0.149mg 0.018mg Vegetable
Histidine 0.073mg 0.014mg Vegetable
Cholesterol 0mg 0mg
Trans Fat 0g 0g
Saturated Fat 0.031g 0.028g Tomato
Monounsaturated Fat 0.01g 0.031g Tomato
Polyunsaturated fat 0.072g 0.083g Tomato

Which food is preferable for your diet?

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

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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
36
Vegetable
16
Tomato
Mineral Summary Score
17
Vegetable
10
Tomato

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
17%
Vegetable
5%
Tomato
Carbohydrates
13%
Vegetable
4%
Tomato
Fats
1%
Vegetable
1%
Tomato

Comparison summary

Which food is richer in minerals?
Vegetable
Vegetable is relatively richer in minerals
Which food is richer in vitamins?
Vegetable
Vegetable is relatively richer in vitamins
Which food is lower in Sugar?
Tomato
Tomato is lower in Sugar (difference - 0.49g)
Which food contains less Sodium?
Tomato
Tomato contains less Sodium (difference - 30mg)
Which food is lower in Saturated Fat?
Tomato
Tomato is lower in Saturated Fat (difference - 0.003g)
Which food is lower in glycemic index?
Tomato
Tomato is lower in glycemic index (difference - 43)
Which food is cheaper?
Tomato
Tomato is cheaper (difference - $0.1)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Vegetable - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170472/nutrients
  2. Tomato - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170457/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.