Broccoli vs. Tomato
Nutrition comparison of Broccoli and Tomato
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
broccoli
versus
tomato
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in broccoli and tomato:
- Both broccoli and tomato are high in Vitamin C and potassium.
- Broccoli has more riboflavin, pantothenic acid, Vitamin B6 and folate.
- Broccoli is a great source of Vitamin K, calcium and dietary fiber.
- Tomato has more alpha-carotene and lycopene than broccoli, however, broccoli contains more lutein + zeaxanthin than tomato.
USDA sources for nutritional information: Broccoli (Broccoli, raw) and Tomato (Tomatoes, red, ripe, raw, year round average) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Broccoli and tomato contain similar amounts of calories - broccoli has 34 calories per 100 grams and tomato has 18 calories.
For macronutrient ratios, broccoli is heavier in protein, lighter in carbs and similar to tomato for fat. Broccoli has a macronutrient ratio of 28:65:7 and for tomato, 17:75:9 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Broccoli | Tomato | |
|---|---|---|
| Protein | 28% | 17% |
| Carbohydrates | 65% | 75% |
| Fat | 7% | 9% |
| Alcohol | ~ | ~ |
carbohydrates
Broccoli and tomato contain similar amounts of carbs - broccoli has 6.6g of total carbs per 100 grams and tomato has 3.9g of carbohydrates.
dietary fiber
Broccoli is a great source of dietary fiber and it has 117% more dietary fiber than tomato - broccoli has 2.6g of dietary fiber per 100 grams and tomato has 1.2g of dietary fiber.
sugar
Broccoli and tomato contain similar amounts of sugar - broccoli has 1.7g of sugar per 100 grams and tomato has 2.6g of sugar.
Protein
protein
Broccoli has 220% more protein than tomato - broccoli has 2.8g of protein per 100 grams and tomato has 0.88g of protein.
Fat
saturated fat
Both broccoli and tomato are low in saturated fat - broccoli has 0.11g of saturated fat per 100 grams and tomato has 0.03g of saturated fat.
Vitamins
Vitamin C
Both broccoli and tomato are high in Vitamin C. Broccoli has 551% more Vitamin C than tomato - broccoli has 89.2mg of Vitamin C per 100 grams and tomato has 13.7mg of Vitamin C.
Vitamin A
Broccoli and tomato contain similar amounts of Vitamin A - broccoli has 31ug of Vitamin A per 100 grams and tomato has 42ug of Vitamin A.
Vitamin E
Broccoli and tomato contain similar amounts of Vitamin E - broccoli has 0.78mg of Vitamin E per 100 grams and tomato has 0.54mg of Vitamin E.
Vitamin K
Broccoli is a great source of Vitamin K and it has 11 times more Vitamin K than tomato - broccoli has 101.6ug of Vitamin K per 100 grams and tomato has 7.9ug of Vitamin K.
The B Vitamins
Broccoli has more riboflavin, pantothenic acid, Vitamin B6 and folate. Both broccoli and tomato contain significant amounts of thiamin and niacin.
| Broccoli | Tomato | |
|---|---|---|
| Thiamin | 0.071 MG | 0.037 MG |
| Riboflavin | 0.117 MG | 0.019 MG |
| Niacin | 0.639 MG | 0.594 MG |
| Pantothenic acid | 0.573 MG | 0.089 MG |
| Vitamin B6 | 0.175 MG | 0.08 MG |
| Folate | 63 UG | 15 UG |
Minerals
calcium
Broccoli is a great source of calcium and it has 370% more calcium than tomato - broccoli has 47mg of calcium per 100 grams and tomato has 10mg of calcium.
iron
Broccoli has 170% more iron than tomato - broccoli has 0.73mg of iron per 100 grams and tomato has 0.27mg of iron.
potassium
Both broccoli and tomato are high in potassium. Broccoli has 33% more potassium than tomato - broccoli has 316mg of potassium per 100 grams and tomato has 237mg of potassium.
Antioxidants and Phytonutrients
flavonoids
Naturally occuring in fruits and vegetables, flavonoids are associated with many health benefits and used in a variety of medicinal and pharmaceutical applications. [2][3]
For specific flavonoid compounds, both broccoli and tomato contain small amounts of myricetin.
| Broccoli | Tomato | |
|---|---|---|
| luteolin | 0.8 mg | ~ |
| kaempferol | 7.84 mg | 0.09 mg |
| myricetin | 0.06 mg | 0.13 mg |
| Quercetin | 3.26 mg | 0.58 mg |
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, tomato has more alpha-carotene and lycopene than broccoli per 100 grams, however, broccoli contains more lutein + zeaxanthin than tomato per 100 grams. Both broccoli and tomato contain significant amounts of beta-carotene.
| Broccoli | Tomato | |
|---|---|---|
| beta-carotene | 361 UG | 449 UG |
| alpha-carotene | 25 UG | 101 UG |
| lutein + zeaxanthin | 1403 UG | 123 UG |
| lycopene | ~ | 2573 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, broccoli has more alpha linoleic acid (ALA) than tomato per 100 grams.
| Broccoli | Tomato | |
|---|---|---|
| alpha linoleic acid | 0.0215 G | 0.003 G |
| Total | 0.0215 G | 0.003 G |
omega 6s
Comparing omega-6 fatty acids, both broccoli and tomato contain significant amounts of linoleic acid.
| Broccoli | Tomato | |
|---|---|---|
| other omega 6 | 0.006 G | ~ |
| linoleic acid | 0.049 G | 0.08 G |
| Total | 0.055 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.
Broccoli g
()
|
Daily Values (%) |
Tomato g
()
|
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|---|---|---|---|---|---|---|---|
| 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 % |
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5% | iron | 5% |
|
MG % | |
| MG % |
|
5% | magnesium | 5% |
|
MG % | |
| MG % |
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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 broccoli or tomato contain more calories in 100 grams?Broccoli and tomato contain similar amounts of calories - broccoli has 34 calories in 100g and tomato has 18 calories.
Does broccoli or tomato have more carbohydrates?
By weight, broccoli and tomato contain similar amounts of carbs - broccoli has 6.6g of carbs for 100g and tomato has 3.9g of carbohydrates.
Does broccoli or tomato contain more potassium?
Both broccoli and tomato are high in potassium. Broccoli has 30% more potassium than tomato - broccoli has 316mg of potassium in 100 grams and tomato has 237mg of potassium.