Chicken vs. Tomato
Nutrition comparison of Cooked Chicken and Tomato
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
cooked
chicken
versus
tomato
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in chicken and tomato:
- Both tomato and chicken are high in potassium.
- Chicken has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and Vitamin B12, however, tomato contains more folate.
- Chicken is an excellent source of protein.
- Tomato has 110 times less saturated fat than chicken.
- Tomato has signficantly less cholesterol than chicken.
- Tomato is a great source of Vitamin C.
USDA sources for nutritional information: Chicken (Chicken, ground, crumbles, cooked, pan-browned) and Tomato (Tomatoes, red, ripe, raw, year round average) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Chicken is high in calories and tomato has 90% less calories than chicken - tomato has 18 calories per 100 grams and chicken has 189 calories.
For macronutrient ratios, chicken is much heavier in protein, much lighter in carbs and much heavier in fat compared to tomato per calorie. Chicken has a macronutrient ratio of 49:0:51 and for tomato, 17:75:9 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Chicken | Tomato | |
|---|---|---|
| Protein | 49% | 17% |
| Carbohydrates | ~ | 75% |
| Fat | 51% | 9% |
| Alcohol | ~ | ~ |
carbohydrates
Both tomato and chicken are low in carbohydrates - tomato has 3.9g of total carbs per 100 grams and chicken does not contain significant amounts.
dietary fiber
Tomato has more dietary fiber than chicken - tomato has 1.2g of dietary fiber per 100 grams and chicken does not contain significant amounts.
sugar
Chicken has less sugar than tomato - tomato has 2.6g of sugar per 100 grams and chicken does not contain significant amounts.
Protein
protein
Chicken 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 chicken has 23.3g of protein.
Fat
saturated fat
Tomato has 110 times less saturated fat than chicken - tomato has 0.03g of saturated fat per 100 grams and chicken has 3.1g of saturated fat.
trans fat
Both chicken and tomato are low in trans fat - chicken has 0.09g of trans fat per 100 grams and tomato does not contain significant amounts.
cholesterol
Tomato has signficantly less cholesterol than chicken - chicken has 107mg 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 chicken - tomato has 13.7mg of Vitamin C per 100 grams and chicken does not contain significant amounts.
Vitamin A
Tomato has more Vitamin A than chicken - tomato has 42ug of Vitamin A per 100 grams and chicken does not contain significant amounts.
Vitamin E
Tomato and chicken contain similar amounts of Vitamin E - tomato has 0.54mg of Vitamin E per 100 grams and chicken has 0.39mg of Vitamin E.
Vitamin K
Tomato and chicken contain similar amounts of Vitamin K - tomato has 7.9ug of Vitamin K per 100 grams and chicken has 2.1ug of Vitamin K.
The B Vitamins
Chicken has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and Vitamin B12, however, tomato contains more folate.
| Chicken | Tomato | |
|---|---|---|
| Thiamin | 0.121 MG | 0.037 MG |
| Riboflavin | 0.302 MG | 0.019 MG |
| Niacin | 7.107 MG | 0.594 MG |
| Pantothenic acid | 1.327 MG | 0.089 MG |
| Vitamin B6 | 0.538 MG | 0.08 MG |
| Folate | 2 UG | 15 UG |
| Vitamin B12 | 0.51 UG | ~ |
Minerals
calcium
Tomato and chicken contain similar amounts of calcium - tomato has 10mg of calcium per 100 grams and chicken has 8mg of calcium.
iron
Chicken has 244% more iron than tomato - tomato has 0.27mg of iron per 100 grams and chicken has 0.93mg of iron.
potassium
Both tomato and chicken are high in potassium. Chicken has 186% more potassium than tomato - tomato has 237mg of potassium per 100 grams and chicken has 677mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, chicken has more alpha linoleic acid (ALA), DHA and DPA than tomato per 100 grams.
| Chicken | Tomato | |
|---|---|---|
| alpha linoleic acid | 0.1 G | 0.003 G |
| DHA | 0.031 G | ~ |
| EPA | 0.008 G | ~ |
| DPA | 0.016 G | ~ |
| Total | 0.155 G | 0.003 G |
omega 6s
Comparing omega-6 fatty acids, chicken has more linoleic acid than tomato per 100 grams.
| Chicken | Tomato | |
|---|---|---|
| other omega 6 | 0.02 G | ~ |
| linoleic acid | 1.818 G | 0.08 G |
| Total | 1.838 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.
Cooked Chicken 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 chicken contain more calories in 100 grams?Chicken is high in calories and tomato has 90% less calories than chicken - tomato has 18 calories in 100g and chicken has 189 calories.
Is tomato or chicken better for protein?
Chicken is a fantastic source of protein and it has 25 times more protein than tomato - tomato has 0.88g of protein per 100 grams and chicken has 23.3g of protein.
Does tomato or chicken have more carbohydrates?
By weight, both tomato and chicken are low in carbohydrates - tomato has 3.9g of carbs for 100g and chicken has no carbs..
Does tomato or chicken contain more potassium?
Both tomato and chicken are high in potassium. Chicken has 190% more potassium than tomato - tomato has 237mg of potassium in 100 grams and chicken has 677mg of potassium.