Flour vs. Tomato
Nutrition comparison of Flour and Tomato
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
flour
versus
tomato
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in flour and tomato:
- Flour has more thiamin, niacin and pantothenic acid.
- Flour is a great source of dietary fiber and protein.
- Tomato is a great source of Vitamin C and potassium.
USDA sources for nutritional information: Flour (Wheat flour, white, all-purpose, unenriched) and Tomato (Tomatoes, red, ripe, raw, year round average) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Flour is high in calories and tomato has 95% less calories than flour - flour has 364 calories per 100 grams and tomato has 18 calories.
For macronutrient ratios, flour is lighter in protein, heavier in carbs and lighter in fat compared to tomato per calorie. Flour has a macronutrient ratio of 12:86:2 and for tomato, 17:75:9 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Flour | Tomato | |
|---|---|---|
| Protein | 12% | 17% |
| Carbohydrates | 86% | 75% |
| Fat | 2% | 9% |
| Alcohol | ~ | ~ |
carbohydrates
Flour is high in carbohydrates and tomato has 95% less carbohydrates than flour - flour has 76.3g of total carbs per 100 grams and tomato has 3.9g of carbohydrates.
dietary fiber
Flour is a great source of dietary fiber and it has 125% more dietary fiber than tomato - flour has 2.7g of dietary fiber per 100 grams and tomato has 1.2g of dietary fiber.
sugar
Flour and tomato contain similar amounts of sugar - flour has 0.27g of sugar per 100 grams and tomato has 2.6g of sugar.
Protein
protein
Flour is a great source of protein and it has 10 times more protein than tomato - flour has 10.3g of protein per 100 grams and tomato has 0.88g of protein.
Fat
saturated fat
Both flour and tomato are low in saturated fat - flour has 0.16g 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 flour - tomato has 13.7mg of Vitamin C per 100 grams and flour does not contain significant amounts.
Vitamin A
Tomato has more Vitamin A than flour - tomato has 42ug of Vitamin A per 100 grams and flour does not contain significant amounts.
Vitamin E
Flour and tomato contain similar amounts of Vitamin E - flour has 0.06mg of Vitamin E per 100 grams and tomato has 0.54mg of Vitamin E.
Vitamin K
Flour and tomato contain similar amounts of Vitamin K - flour has 0.3ug of Vitamin K per 100 grams and tomato has 7.9ug of Vitamin K.
The B Vitamins
Flour has more thiamin, niacin and pantothenic acid. Both flour and tomato contain significant amounts of riboflavin, Vitamin B6 and folate.
| Flour | Tomato | |
|---|---|---|
| Thiamin | 0.12 MG | 0.037 MG |
| Riboflavin | 0.04 MG | 0.019 MG |
| Niacin | 1.25 MG | 0.594 MG |
| Pantothenic acid | 0.438 MG | 0.089 MG |
| Vitamin B6 | 0.044 MG | 0.08 MG |
| Folate | 26 UG | 15 UG |
Minerals
calcium
Flour and tomato contain similar amounts of calcium - flour has 15mg of calcium per 100 grams and tomato has 10mg of calcium.
iron
Flour has 333% more iron than tomato - flour has 1.2mg of iron per 100 grams and tomato has 0.27mg of iron.
potassium
Tomato is a great source of potassium and it has 121% more potassium than flour - flour has 107mg 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,
| Flour | 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, flour has more alpha linoleic acid (ALA) than tomato per 100 grams.
| Flour | Tomato | |
|---|---|---|
| alpha linoleic acid | 0.022 G | 0.003 G |
| Total | 0.022 G | 0.003 G |
omega 6s
Comparing omega-6 fatty acids, flour has more linoleic acid than tomato per 100 grams.
| Flour | Tomato | |
|---|---|---|
| linoleic acid | 0.391 G | 0.08 G |
| Total | 0.391 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.
Flour 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 flour or tomato contain more calories in 100 grams?Flour is high in calories and tomato has 100% less calories than flour - flour has 364 calories in 100g and tomato has 18 calories.
Does flour or tomato have more carbohydrates?
By weight, flour is high in carbohydrates and tomato has 100% fewer carbohydrates than flour - flour has 76.3g of carbs for 100g and tomato has 3.9g of carbohydrates.