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Tomato vs. Rice — In-Depth Nutrition Comparison

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The main differences between tomatoes and rice

  • Tomatoes are richer in vitamin A, vitamin C, vitamin K, and potassium, yet rice is richer in manganese, selenium, iron, folate, vitamin B1, and vitamin B5.
  • 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 Tomatoes, red, ripe, raw, year round average and Rice, white, long-grain, regular, enriched, cooked.

Infographic

Tomato vs Rice 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.
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%
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%
Contains more PotassiumPotassium +577.1%
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 +∞%
~equal in Magnesium ~12mg
~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.
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%
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%
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 +∞%
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%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

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

Macronutrient Comparison

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

Fat Type Comparison

Fat type breakdown side-by-side comparison
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
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
Contains less Sat. FatSaturated fat -63.6%
Contains more Mono. FatMonounsaturated fat +183.9%
~equal in Polyunsaturated fat ~0.076g

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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. Tomato - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170457/nutrients
  2. Rice - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168878/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.