Flaxseeds vs. Tomato
Nutrition comparison of Flaxseeds and Tomato
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
flaxseeds
versus
tomato
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in flaxseeds and tomato:
- Both flaxseeds and tomato are high in potassium.
- Flaxseed has more lutein + zeaxanthin than tomato, however, tomato contains more beta-carotene, alpha-carotene and lycopene than flaxseed.
- Flaxseed has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
- Flaxseed is an excellent source of calcium, dietary fiber, iron and protein.
- Tomato has signficantly less carbohydrates than flaxseed.
- Tomato has signficantly less saturated fat than flaxseed.
- Tomato is a great source of Vitamin C.
USDA sources for nutritional information: Flaxseeds (Seeds, flaxseed) and Tomato (Tomatoes, red, ripe, raw, year round average) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Flaxseed is high in calories and tomato has 97% less calories than flaxseed - flaxseed has 534 calories per 100 grams and tomato has 18 calories.
For macronutrient ratios, flaxseeds is lighter in protein, much lighter in carbs and much heavier in fat compared to tomato per calorie. Flaxseeds has a macronutrient ratio of 13:21:66 and for tomato, 17:75:9 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Flaxseeds | Tomato | |
|---|---|---|
| Protein | 13% | 17% |
| Carbohydrates | 21% | 75% |
| Fat | 66% | 9% |
| Alcohol | ~ | ~ |
carbohydrates
Tomato has signficantly less carbohydrates than flaxseed - flaxseed has 28.9g of total carbs per 100 grams and tomato has 3.9g of carbohydrates.
The carbs in flaxseeds are made of 95% dietary fiber and 5% sugar, whereas the carbs in tomato comprise of 69% sugar and 31% dietary fiber.
dietary fiber
Flaxseed is an excellent source of dietary fiber and it has 21 times more dietary fiber than tomato - flaxseed has 27.3g of dietary fiber per 100 grams and tomato has 1.2g of dietary fiber.
sugar
Flaxseeds and tomato contain similar amounts of sugar - flaxseed has 1.6g of sugar per 100 grams and tomato has 2.6g of sugar.
Protein
protein
Flaxseed is an excellent source of protein and it has 19 times more protein than tomato - flaxseed has 18.3g of protein per 100 grams and tomato has 0.88g of protein.
Fat
saturated fat
Tomato has signficantly less saturated fat than flaxseed - flaxseed has 3.7g 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 21 times more Vitamin C than flaxseed - flaxseed has 0.6mg of Vitamin C per 100 grams and tomato has 13.7mg of Vitamin C.
Vitamin A
Tomato has more Vitamin A than flaxseed - tomato has 42ug of Vitamin A per 100 grams and flaxseed does not contain significant amounts.
Vitamin E
Flaxseeds and tomato contain similar amounts of Vitamin E - flaxseed has 0.31mg of Vitamin E per 100 grams and tomato has 0.54mg of Vitamin E.
Vitamin K
Flaxseeds and tomato contain similar amounts of Vitamin K - flaxseed has 4.3ug of Vitamin K per 100 grams and tomato has 7.9ug of Vitamin K.
The B Vitamins
Flaxseed has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
| Flaxseeds | Tomato | |
|---|---|---|
| Thiamin | 1.644 MG | 0.037 MG |
| Riboflavin | 0.161 MG | 0.019 MG |
| Niacin | 3.08 MG | 0.594 MG |
| Pantothenic acid | 0.985 MG | 0.089 MG |
| Vitamin B6 | 0.473 MG | 0.08 MG |
| Folate | 87 UG | 15 UG |
Minerals
calcium
Flaxseed is an excellent source of calcium and it has 24 times more calcium than tomato - flaxseed has 255mg of calcium per 100 grams and tomato has 10mg of calcium.
iron
Flaxseed is an excellent source of iron and it has 20 times more iron than tomato - flaxseed has 5.7mg of iron per 100 grams and tomato has 0.27mg of iron.
potassium
Both flaxseeds and tomato are high in potassium. Flaxseed has 243% more potassium than tomato - flaxseed has 813mg 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, flaxseed has more lutein + zeaxanthin than tomato per 100 grams, however, tomato contains more beta-carotene, alpha-carotene and lycopene than flaxseed per 100 grams.
| Flaxseeds | Tomato | |
|---|---|---|
| lutein + zeaxanthin | 651 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, flaxseed has more alpha linoleic acid (ALA) than tomato per 100 grams.
| Flaxseeds | Tomato | |
|---|---|---|
| alpha linoleic acid | 22.813 G | 0.003 G |
| Total | 22.813 G | 0.003 G |
omega 6s
Comparing omega-6 fatty acids, flaxseed has more linoleic acid than tomato per 100 grams.
| Flaxseeds | Tomato | |
|---|---|---|
| other omega 6 | 0.007 G | ~ |
| linoleic acid | 5.903 G | 0.08 G |
| Total | 5.91 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.
Flaxseeds g
()
|
Daily Values (%) |
Tomato g
()
|
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|---|---|---|---|---|---|---|---|
| KCAL % |
|
5% | calories | 5% |
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KCAL % | |
| G % |
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5% | carbohydrates | 5% |
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G % | |
| G % |
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5% | dietary fiber | 5% |
|
G % | |
| G | 5% | sugar | 5% | G | |||
| G % |
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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 % |
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5% | Vitamin C | 5% |
|
MG % | |
| IU % |
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5% | Vitamin D | 5% |
|
IU % | |
| MG % |
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5% | calcium | 5% |
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MG % | |
| MG % |
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5% | iron | 5% |
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MG % | |
| MG % |
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5% | magnesium | 5% |
|
MG % | |
| MG % |
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5% | potassium | 5% |
|
MG % | |
| MG % |
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5% | thiamin (Vit B1) | 5% |
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MG % | |
| MG % |
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5% | riboflavin (Vit B2) | 5% |
|
MG % | |
| MG % |
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5% | niacin (Vit B3) | 5% |
|
MG % | |
| MG % |
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5% | Vitamin B6 | 5% |
|
MG % | |
| MG % |
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5% | pantothenic acid (Vit B5) | 5% |
|
MG % | |
| UG % |
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5% | folate (Vit B9) | 5% |
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UG % | |
| UG % |
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5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
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5% | Vitamin E | 5% |
|
MG % | |
| UG % |
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5% | Vitamin K | 5% |
|
UG % | |
| G % |
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5% | protein | 5% |
|
G % | |
| UG % |
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5% | biotin (Vit B7) | 5% |
|
UG % | |
| MG % |
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5% | choline | 5% |
|
MG % | |
| MG % |
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5% | chlorine | 5% |
|
MG % | |
| UG % |
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5% | chromium | 5% |
|
UG % | |
| MG % |
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5% | copper | 5% |
|
MG % | |
| UG % |
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5% | fluoride | 5% |
|
UG % | |
| UG % |
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5% | iodine | 5% |
|
UG % | |
| MG % |
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5% | manganese | 5% |
|
MG % | |
| UG % |
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5% | molybdenum | 5% |
|
UG % | |
| MG % |
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5% | phosphorus | 5% |
|
MG % | |
| UG % |
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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 flaxseeds or tomato contain more calories in 100 grams?Flaxseed is high in calories and tomato has 100% less calories than flaxseed - flaxseed has 534 calories in 100g and tomato has 18 calories.
Does flaxseeds or tomato have more carbohydrates?
By weight, tomato has signficantly fewer carbohydrates than flaxseed - flaxseed has 28.9g of carbs for 100g and tomato has 3.9g of carbohydrates. the carbs in flaxseeds are made of 100% dietary fiber and 10% sugar, whereas the carbs in tomato comprise of 70% sugar and 30% dietary fiber.
Does flaxseeds or tomato contain more calcium?
Flaxseed is a rich source of calcium and it has 24 times more calcium than tomato - flaxseed has 255mg of calcium in 100 grams and tomato has 10mg of calcium.
Does flaxseeds or tomato contain more iron?
Flaxseed is an abundant source of iron and it has 20 times more iron than tomato - flaxseed has 5.7mg of iron in 100 grams and tomato has 0.27mg of iron.
Does flaxseeds or tomato contain more potassium?
Both flaxseeds and tomato are high in potassium. Flaxseed has 240% more potassium than tomato - flaxseed has 813mg of potassium in 100 grams and tomato has 237mg of potassium.