Pasta vs. Tomato
Nutrition comparison of Pasta and Tomato
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
pasta
versus
tomato
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in pasta and tomato:
- Both pasta and tomato are high in potassium.
- Pasta has more thiamin, riboflavin, niacin, pantothenic acid and folate.
- Pasta is an excellent source of dietary fiber, iron and protein.
- Tomato is a great source of Vitamin C.
USDA sources for nutritional information: Pasta (Pasta, dry, enriched) and Tomato (Tomatoes, red, ripe, raw, year round average) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Pasta is high in calories and tomato has 95% less calories than pasta - pasta has 371 calories per 100 grams and tomato has 18 calories.
For macronutrient ratios, pasta is heavier in carbs, lighter in fat and similar to tomato for protein. Pasta has a macronutrient ratio of 14:82:4 and for tomato, 17:75:9 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Pasta | Tomato | |
|---|---|---|
| Protein | 14% | 17% |
| Carbohydrates | 82% | 75% |
| Fat | 4% | 9% |
| Alcohol | ~ | ~ |
carbohydrates
Pasta is high in carbohydrates and tomato has 95% less carbohydrates than pasta - pasta has 74.7g of total carbs per 100 grams and tomato has 3.9g of carbohydrates.
dietary fiber
Pasta is an excellent source of dietary fiber and it has 167% more dietary fiber than tomato - pasta has 3.2g of dietary fiber per 100 grams and tomato has 1.2g of dietary fiber.
sugar
Pasta and tomato contain similar amounts of sugar - pasta has 2.7g of sugar per 100 grams and tomato has 2.6g of sugar.
Protein
protein
Pasta is an excellent source of protein and it has 13 times more protein than tomato - pasta has 13g of protein per 100 grams and tomato has 0.88g of protein.
Fat
saturated fat
Both pasta and tomato are low in saturated fat - pasta has 0.28g 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 pasta - tomato has 13.7mg of Vitamin C per 100 grams and pasta does not contain significant amounts.
Vitamin A
Tomato has more Vitamin A than pasta - tomato has 42ug of Vitamin A per 100 grams and pasta does not contain significant amounts.
Vitamin E
Pasta and tomato contain similar amounts of Vitamin E - pasta has 0.11mg of Vitamin E per 100 grams and tomato has 0.54mg of Vitamin E.
Vitamin K
Pasta and tomato contain similar amounts of Vitamin K - pasta has 0.1ug of Vitamin K per 100 grams and tomato has 7.9ug of Vitamin K.
The B Vitamins
Pasta has more thiamin, riboflavin, niacin, pantothenic acid and folate. Both pasta and tomato contain significant amounts of Vitamin B6.
| Pasta | Tomato | |
|---|---|---|
| Thiamin | 0.891 MG | 0.037 MG |
| Riboflavin | 0.4 MG | 0.019 MG |
| Niacin | 7.177 MG | 0.594 MG |
| Pantothenic acid | 0.431 MG | 0.089 MG |
| Vitamin B6 | 0.142 MG | 0.08 MG |
| Folate | 237 UG | 15 UG |
Minerals
calcium
Pasta has 110% more calcium than tomato - pasta has 21mg of calcium per 100 grams and tomato has 10mg of calcium.
iron
Pasta is an excellent source of iron and it has 11 times more iron than tomato - pasta has 3.3mg of iron per 100 grams and tomato has 0.27mg of iron.
potassium
Both pasta and tomato are high in potassium. Pasta is very similar to pasta for potassium - pasta has 223mg of potassium per 100 grams and tomato has 237mg of potassium.
Antioxidants and Phytonutrients
carotenoids
Carotenoids are micronutrients commonly found in plants and some animal products. An example is beta-carotene, the notable carotenoid which is a popular source of Vitamin A.[4][5]
For specific types of carotenoids,
| Pasta | Tomato | |
|---|---|---|
| lutein + zeaxanthin | 18 UG | 123 UG |
| beta-carotene | ~ | 449 UG |
| alpha-carotene | ~ | 101 UG |
| lycopene | ~ | 2573 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, pasta has more alpha linoleic acid (ALA) than tomato per 100 grams.
| Pasta | Tomato | |
|---|---|---|
| alpha linoleic acid | 0.024 G | 0.003 G |
| Total | 0.024 G | 0.003 G |
omega 6s
Comparing omega-6 fatty acids, pasta has more linoleic acid than tomato per 100 grams.
| Pasta | Tomato | |
|---|---|---|
| linoleic acid | 0.54 G | 0.08 G |
| Total | 0.54 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.
Pasta 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 pasta or tomato contain more calories in 100 grams?Pasta is high in calories and tomato has 100% less calories than pasta - pasta has 371 calories in 100g and tomato has 18 calories.
Does pasta or tomato have more carbohydrates?
By weight, pasta is high in carbohydrates and tomato has 100% fewer carbohydrates than pasta - pasta has 74.7g of carbs for 100g and tomato has 3.9g of carbohydrates.
Does pasta or tomato contain more iron?
Pasta is an abundant source of iron and it has 11 times more iron than tomato - pasta has 3.3mg of iron in 100 grams and tomato has 0.27mg of iron.
Does pasta or tomato contain more potassium?
Both pasta and tomato are high in potassium. Pasta is very similar to pasta for potassium - pasta has 223mg of potassium in 100 grams and tomato has 237mg of potassium.