Orange vs. Tomato
Nutrition comparison of Orange and Tomato
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
orange
versus
tomato
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in orange and tomato:
- Both orange and tomato are high in Vitamin C.
- Orange has more thiamin and pantothenic acid.
- Orange is a great source of calcium and dietary fiber.
- Tomato has 61% less calories than orange.
- Tomato has 66% less carbohydrates than orange.
- Tomato has 71% less sugar than orange.
- Tomato is a great source of potassium.
USDA sources for nutritional information: Orange (Oranges, raw, Florida) and Tomato (Tomatoes, red, ripe, raw, year round average) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Tomato has 61% less calories than orange - orange has 46 calories per 100 grams and tomato has 18 calories.
For macronutrient ratios, orange is lighter in protein, heavier in carbs and lighter in fat compared to tomato per calorie. Orange has a macronutrient ratio of 6:91:4 and for tomato, 17:75:9 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Orange | Tomato | |
|---|---|---|
| Protein | 6% | 17% |
| Carbohydrates | 91% | 75% |
| Fat | 4% | 9% |
| Alcohol | ~ | ~ |
carbohydrates
Tomato has 66% less carbohydrates than orange - orange has 11.5g of total carbs per 100 grams and tomato has 3.9g of carbohydrates.
The carbs in orange are made of 79% sugar and 21% dietary fiber, whereas the carbs in tomato comprise of 69% sugar and 31% dietary fiber.
dietary fiber
Orange is a great source of dietary fiber and it has 100% more dietary fiber than tomato - orange has 2.4g of dietary fiber per 100 grams and tomato has 1.2g of dietary fiber.
sugar
Tomato has 71% less sugar than orange - orange has 9.1g of sugar per 100 grams and tomato has 2.6g of sugar.
Protein
protein
Orange and tomato contain similar amounts of protein - orange has 0.7g of protein per 100 grams and tomato has 0.88g of protein.
Fat
saturated fat
Both orange and tomato are low in saturated fat - orange has 0.03g of saturated fat per 100 grams and tomato has 0.03g of saturated fat.
Vitamins
Vitamin C
Both orange and tomato are high in Vitamin C. Orange has 228% more Vitamin C than tomato - orange has 45mg of Vitamin C per 100 grams and tomato has 13.7mg of Vitamin C.
Vitamin A
Tomato has 282% more Vitamin A than orange - orange has 11ug of Vitamin A per 100 grams and tomato has 42ug of Vitamin A.
Vitamin E
Orange and tomato contain similar amounts of Vitamin E - orange has 0.18mg of Vitamin E per 100 grams and tomato has 0.54mg of Vitamin E.
Vitamin K
Tomato has more Vitamin K than orange - tomato has 7.9ug of Vitamin K per 100 grams and orange does not contain significant amounts.
The B Vitamins
Orange has more thiamin and pantothenic acid. Both orange and tomato contain significant amounts of riboflavin, niacin, Vitamin B6 and folate.
| Orange | Tomato | |
|---|---|---|
| Thiamin | 0.1 MG | 0.037 MG |
| Riboflavin | 0.04 MG | 0.019 MG |
| Niacin | 0.4 MG | 0.594 MG |
| Pantothenic acid | 0.25 MG | 0.089 MG |
| Vitamin B6 | 0.051 MG | 0.08 MG |
| Folate | 17 UG | 15 UG |
Minerals
calcium
Orange is a great source of calcium and it has 330% more calcium than tomato - orange has 43mg of calcium per 100 grams and tomato has 10mg of calcium.
iron
Orange and tomato contain similar amounts of iron - orange has 0.09mg of iron per 100 grams and tomato has 0.27mg of iron.
potassium
Tomato is a great source of potassium and it has 40% more potassium than orange - orange has 169mg 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, both orange and tomato contain significant amounts of lutein + zeaxanthin.
| Orange | Tomato | |
|---|---|---|
| beta-carotene | 71 UG | 449 UG |
| alpha-carotene | 11 UG | 101 UG |
| lutein + zeaxanthin | 129 UG | 123 UG |
| lycopene | ~ | 2573 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, orange has more alpha linoleic acid (ALA) than tomato per 100 grams.
| Orange | Tomato | |
|---|---|---|
| alpha linoleic acid | 0.011 G | 0.003 G |
| Total | 0.011 G | 0.003 G |
omega 6s
Comparing omega-6 fatty acids, tomato has more linoleic acid than orange per 100 grams.
| Orange | Tomato | |
|---|---|---|
| linoleic acid | 0.031 G | 0.08 G |
| Total | 0.031 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.
Orange 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 orange or tomato contain more calories in 100 grams?Tomato has 60% less calories than orange - orange has 46 calories in 100g and tomato has 18 calories.
Does orange or tomato have more carbohydrates?
By weight, tomato has 70% fewer carbohydrates than orange - orange has 11.5g of carbs for 100g and tomato has 3.9g of carbohydrates. the carbs in orange are made of 80% sugar and 20% dietary fiber, whereas the carbs in tomato comprise of 70% sugar and 30% dietary fiber.