Brown Rice vs. Tomato
Nutrition comparison of Cooked Brown Rice and Tomato
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
cooked
brown rice
versus
tomato
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in brown rice and tomato:
- Brown rice has more thiamin, riboflavin, niacin and pantothenic acid.
- Tomato has signficantly less carbohydrates than brown rice.
- Tomato is a great source of Vitamin C and potassium.
USDA sources for nutritional information: Brown Rice (Rice, brown, long-grain, cooked (Includes foods for USDA's Food Distribution Program)) and Tomato (Tomatoes, red, ripe, raw, year round average) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Brown rice is high in calories and tomato has 85% less calories than brown rice - brown rice has 123 calories per 100 grams and tomato has 18 calories.
For macronutrient ratios, brown rice is lighter in protein, heavier in carbs and similar to tomato for fat. Brown rice has a macronutrient ratio of 9:84:7 and for tomato, 17:75:9 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Brown Rice | Tomato | |
|---|---|---|
| Protein | 9% | 17% |
| Carbohydrates | 84% | 75% |
| Fat | 7% | 9% |
| Alcohol | ~ | ~ |
carbohydrates
Tomato has signficantly less carbohydrates than brown rice - brown rice has 25.6g of total carbs per 100 grams and tomato has 3.9g of carbohydrates.
dietary fiber
Brown rice has 33% more dietary fiber than tomato - brown rice has 1.6g of dietary fiber per 100 grams and tomato has 1.2g of dietary fiber.
sugar
Brown rice and tomato contain similar amounts of sugar - brown rice has 0.24g of sugar per 100 grams and tomato has 2.6g of sugar.
Protein
protein
Brown rice has 211% more protein than tomato - brown rice has 2.7g of protein per 100 grams and tomato has 0.88g of protein.
Fat
saturated fat
Both brown rice and tomato are low in saturated fat - brown rice has 0.26g of saturated fat per 100 grams and tomato has 0.03g of saturated fat.
Vitamins
Vitamin C
Tomato is a great source of Vitamin C and it has more Vitamin C than brown rice - tomato has 13.7mg of Vitamin C per 100 grams and brown rice does not contain significant amounts.
Vitamin A
Tomato has more Vitamin A than brown rice - tomato has 42ug of Vitamin A per 100 grams and brown rice does not contain significant amounts.
Vitamin E
Brown rice and tomato contain similar amounts of Vitamin E - brown rice has 0.17mg of Vitamin E per 100 grams and tomato has 0.54mg of Vitamin E.
Vitamin K
Brown rice and tomato contain similar amounts of Vitamin K - brown rice has 0.2ug of Vitamin K per 100 grams and tomato has 7.9ug of Vitamin K.
The B Vitamins
Brown rice has more thiamin, riboflavin, niacin and pantothenic acid. Both brown rice and tomato contain significant amounts of Vitamin B6 and folate.
| Brown Rice | Tomato | |
|---|---|---|
| Thiamin | 0.178 MG | 0.037 MG |
| Riboflavin | 0.069 MG | 0.019 MG |
| Niacin | 2.561 MG | 0.594 MG |
| Pantothenic acid | 0.38 MG | 0.089 MG |
| Vitamin B6 | 0.123 MG | 0.08 MG |
| Folate | 9 UG | 15 UG |
Minerals
calcium
Brown rice and tomato contain similar amounts of calcium - brown rice has 3mg of calcium per 100 grams and tomato has 10mg of calcium.
iron
Brown rice and tomato contain similar amounts of iron - brown rice has 0.56mg of iron per 100 grams and tomato has 0.27mg of iron.
potassium
Tomato is a great source of potassium and it has 176% more potassium than brown rice - brown rice has 86mg of potassium per 100 grams and tomato has 237mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, brown rice has more alpha linoleic acid (ALA) than tomato per 100 grams.
| Brown Rice | Tomato | |
|---|---|---|
| alpha linoleic acid | 0.011 G | 0.003 G |
| Total | 0.011 G | 0.003 G |
omega 6s
Comparing omega-6 fatty acids, brown rice has more linoleic acid than tomato per 100 grams.
| Brown Rice | Tomato | |
|---|---|---|
| other omega 6 | 0.004 G | ~ |
| linoleic acid | 0.355 G | 0.08 G |
| Total | 0.359 G | 0.08 G |
Customize your serving size
The comparison below is by common portions, e.g. cups, packages. You can also see a more concrete comparison by weight at equal weight (by grams) comparison.
Note: The specific food items compared are: Brown Rice (Rice, brown, long-grain, cooked (Includes foods for USDA's Food Distribution Program)) and Tomato (Tomatoes, red, ripe, raw, year round average) .
Cooked Brown Rice g
()
|
Daily Values (%) |
Tomato g
()
|
|||||
|---|---|---|---|---|---|---|---|
| KCAL % |
|
5% | calories | 5% |
|
KCAL % | |
| G % |
|
5% | carbohydrates | 5% |
|
G % | |
| G % |
|
5% | dietary fiber | 5% |
|
G % | |
| G | 5% | sugar | 5% | G | |||
| G % |
|
5% | total fat | 5% |
|
G % | |
| G % |
|
5% | saturated fat | 5% |
|
G % | |
| G | 5% | monounsaturated fat | 5% | G | |||
| G | 5% | polyunsaturated fat | 5% | G | |||
| G | 5% | trans fat | 5% | G | |||
| MG | 5% | cholesterol | 5% | MG | |||
| MG % |
|
5% | sodium | 5% |
|
MG % | |
| 5% | Vitamins and Minerals | 5% | |||||
| UG % |
|
5% | Vitamin A | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin C | 5% |
|
MG % | |
| IU % |
|
5% | Vitamin D | 5% |
|
IU % | |
| MG % |
|
5% | calcium | 5% |
|
MG % | |
| MG % |
|
5% | iron | 5% |
|
MG % | |
| MG % |
|
5% | magnesium | 5% |
|
MG % | |
| MG % |
|
5% | potassium | 5% |
|
MG % | |
| MG % |
|
5% | thiamin (Vit B1) | 5% |
|
MG % | |
| MG % |
|
5% | riboflavin (Vit B2) | 5% |
|
MG % | |
| MG % |
|
5% | niacin (Vit B3) | 5% |
|
MG % | |
| MG % |
|
5% | Vitamin B6 | 5% |
|
MG % | |
| MG % |
|
5% | pantothenic acid (Vit B5) | 5% |
|
MG % | |
| UG % |
|
5% | folate (Vit B9) | 5% |
|
UG % | |
| UG % |
|
5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin E | 5% |
|
MG % | |
| UG % |
|
5% | Vitamin K | 5% |
|
UG % | |
| G % |
|
5% | protein | 5% |
|
G % | |
| UG % |
|
5% | biotin (Vit B7) | 5% |
|
UG % | |
| MG % |
|
5% | choline | 5% |
|
MG % | |
| MG % |
|
5% | chlorine | 5% |
|
MG % | |
| UG % |
|
5% | chromium | 5% |
|
UG % | |
| MG % |
|
5% | copper | 5% |
|
MG % | |
| UG % |
|
5% | fluoride | 5% |
|
UG % | |
| UG % |
|
5% | iodine | 5% |
|
UG % | |
| MG % |
|
5% | manganese | 5% |
|
MG % | |
| UG % |
|
5% | molybdenum | 5% |
|
UG % | |
| MG % |
|
5% | phosphorus | 5% |
|
MG % | |
| UG % |
|
5% | selenium | 5% |
|
UG % | |
| MG % |
|
5% | zinc | 5% |
|
MG % | |
| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | G | |||
FAQ
Does brown rice or tomato contain more calories in 100 grams?Brown rice is high in calories and tomato has 90% less calories than brown rice - brown rice has 123 calories in 100g and tomato has 18 calories.
Does brown rice or tomato have more carbohydrates?
By weight, tomato has signficantly fewer carbohydrates than brown rice - brown rice has 25.6g of carbs for 100g and tomato has 3.9g of carbohydrates.