Egg White vs. Tomato
Nutrition comparison of Egg White and Tomato
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
egg white
versus
tomato
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in egg white and tomato:
- Egg white is a great source of protein.
- Tomato has 65% less calories than egg white.
- Tomato has more thiamin, niacin, Vitamin B6 and folate, however, egg white contains more riboflavin and Vitamin B12.
- Tomato is a great source of Vitamin C and potassium.
USDA sources for nutritional information: Egg White (Egg, white, raw, fresh) and Tomato (Tomatoes, red, ripe, raw, year round average) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Tomato has 65% less calories than egg white - tomato has 18 calories per 100 grams and egg white has 52 calories.
For macronutrient ratios, egg white is much heavier in protein, much lighter in carbs and similar to tomato for fat. Egg white has a macronutrient ratio of 89:5:6 and for tomato, 17:75:9 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Egg White | Tomato | |
|---|---|---|
| Protein | 89% | 17% |
| Carbohydrates | 5% | 75% |
| Fat | 6% | 9% |
| Alcohol | ~ | ~ |
carbohydrates
Both tomato and egg white are low in carbohydrates - tomato has 3.9g of total carbs per 100 grams and egg white has 0.73g of carbohydrates.
The carbs in tomato are made of 69% sugar and 31% dietary fiber, whereas the carbs in egg white comprise of 100% sugar.
dietary fiber
Tomato has more dietary fiber than egg white - tomato has 1.2g of dietary fiber per 100 grams and egg white does not contain significant amounts.
sugar
Tomato and egg white contain similar amounts of sugar - tomato has 2.6g of sugar per 100 grams and egg white has 0.71g of sugar.
Protein
protein
Egg white is a great source of protein and it has 11 times more protein than tomato - tomato has 0.88g of protein per 100 grams and egg white has 10.9g of protein.
Fat
saturated fat
Both tomato and egg white are low in saturated fat - tomato has 0.03g of saturated fat per 100 grams and egg white does not contain significant amounts.
Vitamins
Vitamin C
Tomato is a great source of Vitamin C and it has more Vitamin C than egg white - tomato has 13.7mg of Vitamin C per 100 grams and egg white does not contain significant amounts.
Vitamin A
Tomato has more Vitamin A than egg white - tomato has 42ug of Vitamin A per 100 grams and egg white does not contain significant amounts.
Vitamin E
Tomato has more Vitamin E than egg white - tomato has 0.54mg of Vitamin E per 100 grams and egg white does not contain significant amounts.
Vitamin K
Tomato has more Vitamin K than egg white - tomato has 7.9ug of Vitamin K per 100 grams and egg white does not contain significant amounts.
The B Vitamins
Tomato has more thiamin, niacin, Vitamin B6 and folate, however, egg white contains more riboflavin and Vitamin B12. Both egg white and tomato contain significant amounts of pantothenic acid.
| Egg White | Tomato | |
|---|---|---|
| Thiamin | 0.004 MG | 0.037 MG |
| Riboflavin | 0.439 MG | 0.019 MG |
| Niacin | 0.105 MG | 0.594 MG |
| Pantothenic acid | 0.19 MG | 0.089 MG |
| Vitamin B6 | 0.005 MG | 0.08 MG |
| Folate | 4 UG | 15 UG |
| Vitamin B12 | 0.09 UG | ~ |
Minerals
calcium
Tomato and egg white contain similar amounts of calcium - tomato has 10mg of calcium per 100 grams and egg white has 7mg of calcium.
iron
Tomato and egg white contain similar amounts of iron - tomato has 0.27mg of iron per 100 grams and egg white has 0.08mg of iron.
potassium
Tomato is a great source of potassium and it has 45% more potassium than egg white - tomato has 237mg of potassium per 100 grams and egg white has 163mg of potassium.
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.
Egg White 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 tomato or egg white contain more calories in 100 grams?Tomato has 70% less calories than egg white - tomato has 18 calories in 100g and egg white has 52 calories.
Is tomato or egg white better for protein?
Egg white is a great source of protein and it has 11 times more protein than tomato - tomato has 0.88g of protein per 100 grams and egg white has 10.9g of protein.
Does tomato or egg white have more carbohydrates?
By weight, both tomato and egg white are low in carbohydrates - tomato has 3.9g of carbs for 100g and egg white has 0.73g of carbohydrates. the carbs in tomato are made of 70% sugar and 30% dietary fiber, whereas the carbs in egg white comprise of 100% sugar.