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Tomato vs. Flour — In-Depth Nutrition Comparison

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Significant differences between tomatoes and flour

  • Tomatoes have more vitamin A and vitamin C; however, flour is richer in vitamin B1, selenium, iron, folate, vitamin B2, vitamin B3, manganese, and phosphorus.
  • 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 Tomatoes, red, ripe, raw, year round average and Wheat flour, white, all-purpose, enriched, bleached.

Infographic

Tomato vs Flour 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%
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%
Contains more PotassiumPotassium +121.5%
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 +∞%

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%
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%
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%
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%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Tomato Flour DV% diff.
Selenium 0µg 33.9µg 62%
Vitamin B1 0.037mg 0.785mg 62%
Iron 0.27mg 4.64mg 55%
Folate 15µg 183µg 42%
Vitamin B2 0.019mg 0.494mg 37%
Vitamin B3 0.594mg 5.904mg 33%
Manganese 0.114mg 0.682mg 25%
Carbs 3.89g 76.31g 24%
Protein 0.88g 10.33g 19%
Calories 18kcal 364kcal 17%
Vitamin C 13.7mg 0mg 15%
Phosphorus 24mg 108mg 12%
Copper 0.059mg 0.144mg 9%
Vitamin B5 0.089mg 0.438mg 7%
Fiber 1.2g 2.7g 6%
Vitamin K 7.9µg 0.3µg 6%
Zinc 0.17mg 0.7mg 5%
Vitamin A 42µg 0µg 5%
Potassium 237mg 107mg 4%
Magnesium 11mg 22mg 3%
Vitamin E 0.54mg 0.06mg 3%
Vitamin B6 0.08mg 0.044mg 3%
Polyunsaturated fat 0.083g 0.413g 2%
Fructose 1.37g 2%
Fats 0.2g 0.98g 1%
Calcium 10mg 15mg 1%
Choline 6.7mg 10.4mg 1%
Saturated fat 0.028g 0.155g 1%
Protein per 100 calories 4.9g 2.8g N/A
Calories per 10 g protein 205kcal 352kcal N/A
Weight per 100 calories 556g 27g N/A
Net carbs 2.69g 73.61g N/A
Sugar 2.63g 0.27g N/A
Sodium 5mg 2mg 0%
Monounsaturated fat 0.031g 0.087g 0%
Tryptophan 0.006mg 0.127mg 0%
Threonine 0.027mg 0.281mg 0%
Isoleucine 0.018mg 0.357mg 0%
Leucine 0.025mg 0.71mg 0%
Lysine 0.027mg 0.228mg 0%
Methionine 0.006mg 0.183mg 0%
Phenylalanine 0.027mg 0.52mg 0%
Valine 0.018mg 0.415mg 0%
Histidine 0.014mg 0.23mg 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
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
Contains more WaterWater +693%
Contains more ProteinProtein +1073.9%
Contains more FatsFats +390%
Contains more CarbsCarbs +1861.7%
~equal in Other ~0.46g

Fat Type Comparison

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

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