Nectarine vs. Tomato
Nutrition comparison of Nectarine and Tomato
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
nectarine
versus
tomato
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in nectarine and tomato:
- Both nectarine and tomato are high in potassium.
- Tomato has 59% less calories than nectarine.
- Tomato has 63% less carbohydrates than nectarine.
- Tomato has 67% less sugar than nectarine.
- Tomato has more Vitamin B6 and folate.
- Tomato is a great source of Vitamin C.
USDA sources for nutritional information: Nectarine (Nectarines, raw) and Tomato (Tomatoes, red, ripe, raw, year round average) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Tomato has 59% less calories than nectarine - nectarine has 44 calories per 100 grams and tomato has 18 calories.
For macronutrient ratios, nectarine is lighter in protein, heavier in carbs and lighter in fat compared to tomato per calorie. Nectarine has a macronutrient ratio of 9:86:5 and for tomato, 17:75:9 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Nectarine | Tomato | |
|---|---|---|
| Protein | 9% | 17% |
| Carbohydrates | 86% | 75% |
| Fat | 5% | 9% |
| Alcohol | ~ | ~ |
carbohydrates
Tomato has 63% less carbohydrates than nectarine - nectarine has 10.6g of total carbs per 100 grams and tomato has 3.9g of carbohydrates.
The carbs in nectarine are made of 82% sugar, 18% dietary fiber and 1% starch, whereas the carbs in tomato comprise of 69% sugar and 31% dietary fiber.
dietary fiber
Nectarine has 42% more dietary fiber than tomato - nectarine has 1.7g of dietary fiber per 100 grams and tomato has 1.2g of dietary fiber.
sugar
Tomato has 67% less sugar than nectarine - nectarine has 7.9g of sugar per 100 grams and tomato has 2.6g of sugar.
Protein
protein
Nectarine and tomato contain similar amounts of protein - nectarine has 1.1g of protein per 100 grams and tomato has 0.88g of protein.
Fat
saturated fat
Both nectarine and tomato are low in saturated fat - nectarine has 0.03g 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 154% more Vitamin C than nectarine - nectarine has 5.4mg of Vitamin C per 100 grams and tomato has 13.7mg of Vitamin C.
Vitamin A
Tomato has 147% more Vitamin A than nectarine - nectarine has 17ug of Vitamin A per 100 grams and tomato has 42ug of Vitamin A.
Vitamin E
Nectarine and tomato contain similar amounts of Vitamin E - nectarine has 0.77mg of Vitamin E per 100 grams and tomato has 0.54mg of Vitamin E.
Vitamin K
Nectarine and tomato contain similar amounts of Vitamin K - nectarine has 2.2ug of Vitamin K per 100 grams and tomato has 7.9ug of Vitamin K.
The B Vitamins
Tomato has more Vitamin B6 and folate. Both nectarine and tomato contain significant amounts of thiamin, riboflavin, niacin and pantothenic acid.
| Nectarine | Tomato | |
|---|---|---|
| Thiamin | 0.034 MG | 0.037 MG |
| Riboflavin | 0.027 MG | 0.019 MG |
| Niacin | 1.125 MG | 0.594 MG |
| Pantothenic acid | 0.185 MG | 0.089 MG |
| Vitamin B6 | 0.025 MG | 0.08 MG |
| Folate | 5 UG | 15 UG |
Minerals
calcium
Nectarine and tomato contain similar amounts of calcium - nectarine has 6mg of calcium per 100 grams and tomato has 10mg of calcium.
iron
Nectarine and tomato contain similar amounts of iron - nectarine has 0.28mg of iron per 100 grams and tomato has 0.27mg of iron.
potassium
Both nectarine and tomato are high in potassium. Nectarine is very similar to nectarine for potassium - nectarine has 201mg 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, both nectarine and tomato contain significant amounts of quercetin.
| Nectarine | Tomato | |
|---|---|---|
| Quercetin | 0.69 mg | 0.58 mg |
| kaempferol | ~ | 0.09 mg |
| myricetin | ~ | 0.13 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, both nectarine and tomato contain significant amounts of lutein + zeaxanthin.
| Nectarine | Tomato | |
|---|---|---|
| beta-carotene | 150 UG | 449 UG |
| lutein + zeaxanthin | 130 UG | 123 UG |
| alpha-carotene | ~ | 101 UG |
| lycopene | ~ | 2573 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, both nectarine and tomato contain small amounts of alpha linoleic acid (ALA).
| Nectarine | Tomato | |
|---|---|---|
| alpha linoleic acid | 0.002 G | 0.003 G |
| Total | 0.002 G | 0.003 G |
omega 6s
Comparing omega-6 fatty acids, both nectarine and tomato contain significant amounts of linoleic acid.
| Nectarine | Tomato | |
|---|---|---|
| linoleic acid | 0.111 G | 0.08 G |
| Total | 0.111 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.
Nectarine 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 nectarine or tomato contain more calories in 100 grams?Tomato has 60% less calories than nectarine - nectarine has 44 calories in 100g and tomato has 18 calories.
Does nectarine or tomato have more carbohydrates?
By weight, tomato has 60% fewer carbohydrates than nectarine - nectarine has 10.6g of carbs for 100g and tomato has 3.9g of carbohydrates. the carbs in nectarine are made of 80% sugar, 20% dietary fiber and 0% starch, whereas the carbs in tomato comprise of 70% sugar and 30% dietary fiber.
Does nectarine or tomato contain more potassium?
Both nectarine and tomato are high in potassium. Nectarine is very similar to nectarine for potassium - nectarine has 201mg of potassium in 100 grams and tomato has 237mg of potassium.