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Rice vs. Tomato — In-Depth Nutrition Comparison

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The main differences between rice and tomatoes

  • Rice is richer in manganese, selenium, iron, folate, vitamin B1, and vitamin B5, yet tomatoes are richer in vitamin A, vitamin C, vitamin K, and potassium.
  • Daily need coverage for vitamin A for tomatoes is 17% higher.
  • Tomatoes have a lower glycemic index than rice.

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

Infographic

Rice 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.
Rice
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%
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 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 +∞%
Contains more PotassiumPotassium +577.1%
~equal in Magnesium ~11mg
~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.
Rice
Rice
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% 0.8% 41% 3% 28% 23% 21% 0% 0% 44%
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 +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%
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 +∞%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Rice Tomato DV% diff.
Manganese 0.472mg 0.114mg 16%
Vitamin C 0mg 13.7mg 15%
Selenium 7.5µg 0µg 14%
Iron 1.2mg 0.27mg 12%
Vitamin B1 0.163mg 0.037mg 11%
Folate 58µg 15µg 11%
Carbs 28.17g 3.89g 8%
Vitamin K 0µg 7.9µg 7%
Calories 130kcal 18kcal 6%
Potassium 35mg 237mg 6%
Vitamin B3 1.476mg 0.594mg 6%
Vitamin B5 0.39mg 0.089mg 6%
Vitamin A 0µg 42µg 5%
Protein 2.69g 0.88g 4%
Fiber 0.4g 1.2g 3%
Zinc 0.49mg 0.17mg 3%
Phosphorus 43mg 24mg 3%
Vitamin E 0.04mg 0.54mg 3%
Fructose 1.37g 2%
Copper 0.069mg 0.059mg 1%
Vitamin B6 0.093mg 0.08mg 1%
Choline 2.1mg 6.7mg 1%
Protein per 100 calories 2.1g 4.9g N/A
Calories per 10 g protein 483kcal 205kcal N/A
Weight per 100 calories 77g 556g N/A
Fats 0.28g 0.2g 0%
Net carbs 27.77g 2.69g N/A
Magnesium 12mg 11mg 0%
Calcium 10mg 10mg 0%
Sugar 0.05g 2.63g N/A
Sodium 1mg 5mg 0%
Vitamin B2 0.013mg 0.019mg 0%
Saturated fat 0.077g 0.028g 0%
Monounsaturated fat 0.088g 0.031g 0%
Polyunsaturated fat 0.076g 0.083g 0%
Tryptophan 0.031mg 0.006mg 0%
Threonine 0.096mg 0.027mg 0%
Isoleucine 0.116mg 0.018mg 0%
Leucine 0.222mg 0.025mg 0%
Lysine 0.097mg 0.027mg 0%
Methionine 0.063mg 0.006mg 0%
Phenylalanine 0.144mg 0.027mg 0%
Valine 0.164mg 0.018mg 0%
Histidine 0.063mg 0.014mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Rice
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
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 +205.7%
Contains more FatsFats +40%
Contains more CarbsCarbs +624.2%
Contains more WaterWater +38.1%
Contains more OtherOther +21.4%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Rice
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
Tomato
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
Contains more Mono. FatMonounsaturated fat +183.9%
Contains less Sat. FatSaturated fat -63.6%
~equal in Polyunsaturated fat ~0.083g

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