Garlic vs. Tomato
Nutrition comparison of Garlic and Tomato
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
garlic
versus
tomato
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in garlic and tomato:
- Both garlic and tomato are high in Vitamin C and potassium.
- Garlic has more thiamin, riboflavin, pantothenic acid and Vitamin B6, however, tomato contains more folate.
- Garlic has signficantly more iron than tomato.
- Garlic is a great source of dietary fiber.
- Garlic is an excellent source of calcium.
USDA sources for nutritional information: Garlic (Garlic, raw) and Tomato (Tomatoes, red, ripe, raw, year round average) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Garlic is high in calories and tomato has 88% less calories than garlic - garlic has 149 calories per 100 grams and tomato has 18 calories.
For macronutrient ratios, garlic is heavier in carbs, lighter in fat and similar to tomato for protein. Garlic has a macronutrient ratio of 16:82:3 and for tomato, 17:75:9 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Garlic | Tomato | |
|---|---|---|
| Protein | 16% | 17% |
| Carbohydrates | 82% | 75% |
| Fat | 3% | 9% |
| Alcohol | ~ | ~ |
carbohydrates
Garlic is high in carbohydrates and tomato has 88% less carbohydrates than garlic - garlic has 33.1g of total carbs per 100 grams and tomato has 3.9g of carbohydrates.
dietary fiber
Garlic is a great source of dietary fiber and it has 75% more dietary fiber than tomato - garlic has 2.1g of dietary fiber per 100 grams and tomato has 1.2g of dietary fiber.
sugar
Garlic and tomato contain similar amounts of sugar - garlic has 1g of sugar per 100 grams and tomato has 2.6g of sugar.
Protein
protein
Garlic has 623% more protein than tomato - garlic has 6.4g of protein per 100 grams and tomato has 0.88g of protein.
Fat
saturated fat
Both garlic and tomato are low in saturated fat - garlic has 0.09g of saturated fat per 100 grams and tomato has 0.03g of saturated fat.
Vitamins
Vitamin C
Both garlic and tomato are high in Vitamin C. Garlic has 128% more Vitamin C than tomato - garlic has 31.2mg of Vitamin C per 100 grams and tomato has 13.7mg of Vitamin C.
Vitamin A
Tomato has more Vitamin A than garlic - tomato has 42ug of Vitamin A per 100 grams and garlic does not contain significant amounts.
Vitamin E
Garlic and tomato contain similar amounts of Vitamin E - garlic has 0.08mg of Vitamin E per 100 grams and tomato has 0.54mg of Vitamin E.
Vitamin K
Garlic and tomato contain similar amounts of Vitamin K - garlic has 1.7ug of Vitamin K per 100 grams and tomato has 7.9ug of Vitamin K.
The B Vitamins
Garlic has more thiamin, riboflavin, pantothenic acid and Vitamin B6, however, tomato contains more folate. Both garlic and tomato contain significant amounts of niacin.
| Garlic | Tomato | |
|---|---|---|
| Thiamin | 0.2 MG | 0.037 MG |
| Riboflavin | 0.11 MG | 0.019 MG |
| Niacin | 0.7 MG | 0.594 MG |
| Pantothenic acid | 0.596 MG | 0.089 MG |
| Vitamin B6 | 1.235 MG | 0.08 MG |
| Folate | 3 UG | 15 UG |
Minerals
calcium
Garlic is an excellent source of calcium and it has 17 times more calcium than tomato - garlic has 181mg of calcium per 100 grams and tomato has 10mg of calcium.
iron
Garlic has signficantly more iron than tomato - garlic has 1.7mg of iron per 100 grams and tomato has 0.27mg of iron.
potassium
Both garlic and tomato are high in potassium. Garlic has 69% more potassium than tomato - garlic has 401mg 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,
| Garlic | Tomato | |
|---|---|---|
| kaempferol | 0.26 mg | 0.09 mg |
| myricetin | 1.61 mg | 0.13 mg |
| Quercetin | 1.74 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,
| Garlic | Tomato | |
|---|---|---|
| beta-carotene | 5 UG | 449 UG |
| lutein + zeaxanthin | 16 UG | 123 UG |
| alpha-carotene | ~ | 101 UG |
| lycopene | ~ | 2573 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, garlic has more alpha linoleic acid (ALA) than tomato per 100 grams.
| Garlic | Tomato | |
|---|---|---|
| alpha linoleic acid | 0.02 G | 0.003 G |
| Total | 0.02 G | 0.003 G |
omega 6s
Comparing omega-6 fatty acids, garlic has more linoleic acid than tomato per 100 grams.
| Garlic | Tomato | |
|---|---|---|
| linoleic acid | 0.229 G | 0.08 G |
| Total | 0.229 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.
Garlic 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 garlic or tomato contain more calories in 100 grams?Garlic is high in calories and tomato has 90% less calories than garlic - garlic has 149 calories in 100g and tomato has 18 calories.
Does garlic or tomato have more carbohydrates?
By weight, garlic is high in carbohydrates and tomato has 90% fewer carbohydrates than garlic - garlic has 33.1g of carbs for 100g and tomato has 3.9g of carbohydrates.
Does garlic or tomato contain more calcium?
Garlic is a rich source of calcium and it has 17 times more calcium than tomato - garlic has 181mg of calcium in 100 grams and tomato has 10mg of calcium.
Does garlic or tomato contain more potassium?
Both garlic and tomato are high in potassium. Garlic has 70% more potassium than tomato - garlic has 401mg of potassium in 100 grams and tomato has 237mg of potassium.