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Flour vs. Tomato — In-Depth Nutrition Comparison

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Significant differences between flour and tomatoes

  • Flour has more vitamin B1, selenium, iron, folate, vitamin B2, vitamin B3, manganese, and phosphorus; however, tomatoes are richer in vitamin A and vitamin C.
  • Flour covers your daily vitamin B1 needs 62% more than tomatoes.
  • Flour has a higher glycemic index. The glycemic index of flour is 72, while the glycemic index of tomatoes is 23.

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
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%
Tomato
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%
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 +∞%
Contains more PotassiumPotassium +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
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 0% 0% 0% 1.2% 196% 114% 111% 26% 10% 0% 0.75% 137%
Tomato
Tomato
5
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 46% 0% 14% 11% 9.3% 4.4% 11% 5.3% 18% 0% 20% 11%
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 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%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Flour Tomato DV% diff.
Selenium 33.9µg 0µg 62%
Vitamin B1 0.785mg 0.037mg 62%
Iron 4.64mg 0.27mg 55%
Folate 183µg 15µg 42%
Vitamin B2 0.494mg 0.019mg 37%
Vitamin B3 5.904mg 0.594mg 33%
Manganese 0.682mg 0.114mg 25%
Carbs 76.31g 3.89g 24%
Protein 10.33g 0.88g 19%
Calories 364kcal 18kcal 17%
Vitamin C 0mg 13.7mg 15%
Phosphorus 108mg 24mg 12%
Copper 0.144mg 0.059mg 9%
Vitamin B5 0.438mg 0.089mg 7%
Fiber 2.7g 1.2g 6%
Vitamin K 0.3µg 7.9µg 6%
Zinc 0.7mg 0.17mg 5%
Vitamin A 0µg 42µg 5%
Potassium 107mg 237mg 4%
Magnesium 22mg 11mg 3%
Vitamin E 0.06mg 0.54mg 3%
Vitamin B6 0.044mg 0.08mg 3%
Polyunsaturated fat 0.413g 0.083g 2%
Fructose 1.37g 2%
Fats 0.98g 0.2g 1%
Calcium 15mg 10mg 1%
Choline 10.4mg 6.7mg 1%
Saturated fat 0.155g 0.028g 1%
Protein per 100 calories 2.8g 4.9g N/A
Calories per 10 g protein 352kcal 205kcal N/A
Weight per 100 calories 27g 556g N/A
Net carbs 73.61g 2.69g N/A
Sugar 0.27g 2.63g N/A
Sodium 2mg 5mg 0%
Monounsaturated fat 0.087g 0.031g 0%
Tryptophan 0.127mg 0.006mg 0%
Threonine 0.281mg 0.027mg 0%
Isoleucine 0.357mg 0.018mg 0%
Leucine 0.71mg 0.025mg 0%
Lysine 0.228mg 0.027mg 0%
Methionine 0.183mg 0.006mg 0%
Phenylalanine 0.52mg 0.027mg 0%
Valine 0.415mg 0.018mg 0%
Histidine 0.23mg 0.014mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Flour
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
Tomato
Tomato
2
4% 95%
Protein: 0.88 g
Fats: 0.2 g
Carbs: 3.89 g
Water: 94.52 g
Other: 0.51 g
Contains more ProteinProtein +1073.9%
Contains more FatsFats +390%
Contains more CarbsCarbs +1861.7%
Contains more WaterWater +693%
Contains more OtherOther +10.9%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Flour
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
Tomato
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
Contains more Mono. FatMonounsaturated fat +180.6%
Contains more Poly. FatPolyunsaturated fat +397.6%
Contains less Sat. FatSaturated fat -81.9%

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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.