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  6. Flour vs. Tomato

Flour vs. Tomato — In-Depth Nutrition Comparison

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Significant differences between Flour and Tomato

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

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

Infographic

Flour vs Tomato 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.
Flour
Flour
9
:
1
Tomato
Tomato
Contains more Calcium +50%
Contains more Iron +1618.5%
Contains more Magnesium +100%
Contains more Phosphorus +350%
Contains less Sodium -60%
Contains more Zinc +311.8%
Contains more Copper +144.1%
Contains more Manganese +498.2%
Contains more Selenium +∞%
Contains more Potassium +121.5%
Flour
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 174% 16% 47% 10% 1% 20% 48% 89% 185%
Tomato
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 11% 8% 11% 21% 1% 5% 20% 15% 0%
Contains more Calcium +50%
Contains more Iron +1618.5%
Contains more Magnesium +100%
Contains more Phosphorus +350%
Contains less Sodium -60%
Contains more Zinc +311.8%
Contains more Copper +144.1%
Contains more Manganese +498.2%
Contains more Selenium +∞%
Contains more Potassium +121.5%

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.
Flour
Flour
5
:
5
Tomato
Tomato
Contains more Vitamin B1 +2021.6%
Contains more Vitamin B2 +2500%
Contains more Vitamin B3 +893.9%
Contains more Vitamin B5 +392.1%
Contains more Folate +1120%
Contains more Vitamin A +∞%
Contains more Vitamin E +800%
Contains more Vitamin C +∞%
Contains more Vitamin B6 +81.8%
Contains more Vitamin K +2533.3%
Flour
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 2% 0% 0% 197% 114% 111% 27% 11% 138% 0% 1%
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%
Contains more Vitamin B1 +2021.6%
Contains more Vitamin B2 +2500%
Contains more Vitamin B3 +893.9%
Contains more Vitamin B5 +392.1%
Contains more Folate +1120%
Contains more Vitamin A +∞%
Contains more Vitamin E +800%
Contains more Vitamin C +∞%
Contains more Vitamin B6 +81.8%
Contains more Vitamin K +2533.3%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Flour
Flour
3
:
2
Tomato
Tomato
Contains more Protein +1073.9%
Contains more Fats +390%
Contains more Carbs +1861.7%
Contains more Water +693%
Contains more Other +10.9%
Flour
10% 76% 12%
Protein: 10.33 g
Fats: 0.98 g
Carbs: 76.31 g
Water: 11.92 g
Other: 0.46 g
Tomato
4% 95%
Protein: 0.88 g
Fats: 0.2 g
Carbs: 3.89 g
Water: 94.52 g
Other: 0.51 g
Contains more Protein +1073.9%
Contains more Fats +390%
Contains more Carbs +1861.7%
Contains more Water +693%
Contains more Other +10.9%

Fat Type Comparison

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

Comparison summary table

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

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Flour Tomato
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
50%
Flour
16%
Tomato
Minerals Daily Need Coverage Score
59%
Flour
9%
Tomato

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. Flour - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168894/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.