Cheese vs. Tomato
Nutrition comparison of Cheese and Tomato
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
cheese
versus
tomato
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in cheese and tomato:
- Cheese has more riboflavin, pantothenic acid and Vitamin B12, however, tomato contains more niacin.
- Cheese is an excellent source of Vitamin A, calcium and protein.
- Tomato is a great source of Vitamin C and potassium.
USDA sources for nutritional information: Cheese (Cheese, Mexican blend) and Tomato (Tomatoes, red, ripe, raw, year round average) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Cheese is high in calories and tomato has 95% less calories than cheese - tomato has 18 calories per 100 grams and cheese has 384 calories.
For macronutrient ratios, cheese is heavier in protein, much lighter in carbs and much heavier in fat compared to tomato per calorie. Cheese has a macronutrient ratio of 25:0:75 and for tomato, 17:75:9 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Cheese | Tomato | |
|---|---|---|
| Protein | 25% | 17% |
| Carbohydrates | ~ | 75% |
| Fat | 75% | 9% |
| Alcohol | ~ | ~ |
carbohydrates
Both tomato and cheese are low in carbohydrates - tomato has 3.9g of total carbs per 100 grams and cheese has 0.13g of carbohydrates.
dietary fiber
Tomato has more dietary fiber than cheese - tomato has 1.2g of dietary fiber per 100 grams and cheese does not contain significant amounts.
sugar
Cheese has less sugar than tomato - tomato has 2.6g of sugar per 100 grams and cheese does not contain significant amounts.
Protein
protein
Cheese is an excellent source of protein and it has 25 times more protein than tomato - tomato has 0.88g of protein per 100 grams and cheese has 23.5g of protein.
Fat
saturated fat
Cheese is high in saturated fat and tomato has 100% less saturated fat than cheese - tomato has 0.03g of saturated fat per 100 grams and cheese has 16.1g of saturated fat.
cholesterol
Tomato has less cholesterol than cheese - cheese has 95mg of cholesterol per 100 grams and tomato does not contain significant amounts.
Vitamins
Vitamin C
Tomato is a great source of Vitamin C and it has more Vitamin C than cheese - tomato has 13.7mg of Vitamin C per 100 grams and cheese does not contain significant amounts.
Vitamin A
Cheese is an excellent source of Vitamin A and it has 314% more Vitamin A than tomato - tomato has 42ug of Vitamin A per 100 grams and cheese has 174ug of Vitamin A.
Vitamin D
Cheese has more Vitamin D than tomato - cheese has 21iu of Vitamin D per 100 grams and tomato does not contain significant amounts.
Vitamin E
Tomato and cheese contain similar amounts of Vitamin E - tomato has 0.54mg of Vitamin E per 100 grams and cheese has 0.25mg of Vitamin E.
Vitamin K
Tomato and cheese contain similar amounts of Vitamin K - tomato has 7.9ug of Vitamin K per 100 grams and cheese has 2.5ug of Vitamin K.
The B Vitamins
Cheese has more riboflavin, pantothenic acid and Vitamin B12, however, tomato contains more niacin. Both cheese and tomato contain significant amounts of thiamin, Vitamin B6 and folate.
| Cheese | Tomato | |
|---|---|---|
| Thiamin | 0.023 MG | 0.037 MG |
| Riboflavin | 0.318 MG | 0.019 MG |
| Niacin | 0.114 MG | 0.594 MG |
| Pantothenic acid | 0.249 MG | 0.089 MG |
| Vitamin B6 | 0.061 MG | 0.08 MG |
| Folate | 13 UG | 15 UG |
| Vitamin B12 | 1.23 UG | ~ |
Minerals
calcium
Cheese is an excellent source of calcium and it has 64 times more calcium than tomato - tomato has 10mg of calcium per 100 grams and cheese has 659mg of calcium.
iron
Tomato and cheese contain similar amounts of iron - tomato has 0.27mg of iron per 100 grams and cheese has 0.59mg of iron.
potassium
Tomato is a great source of potassium and it has 179% more potassium than cheese - tomato has 237mg of potassium per 100 grams and cheese has 85mg 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,
| Cheese | Tomato | |
|---|---|---|
| beta-carotene | 56 UG | 449 UG |
| alpha-carotene | ~ | 101 UG |
| lycopene | ~ | 2573 UG |
| lutein + zeaxanthin | ~ | 123 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, cheese has more alpha linoleic acid (ALA) than tomato per 100 grams.
| Cheese | Tomato | |
|---|---|---|
| alpha linoleic acid | 0.332 G | 0.003 G |
| Total | 0.332 G | 0.003 G |
omega 6s
Comparing omega-6 fatty acids, cheese has more linoleic acid than tomato per 100 grams.
| Cheese | Tomato | |
|---|---|---|
| linoleic acid | 0.532 G | 0.08 G |
| Total | 0.532 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.
Cheese 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 cheese contain more calories in 100 grams?Cheese is high in calories and tomato has 100% less calories than cheese - tomato has 18 calories in 100g and cheese has 384 calories.
Does tomato or cheese have more carbohydrates?
By weight, both tomato and cheese are low in carbohydrates - tomato has 3.9g of carbs for 100g and cheese has 0.13g of carbohydrates.
Does tomato or cheese contain more calcium?
Cheese is a rich source of calcium and it has 64 times more calcium than tomato - tomato has 10mg of calcium in 100 grams and cheese has 659mg of calcium.