Quinoa vs. Tomato
Nutrition comparison of Cooked Quinoa and Tomato
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
cooked
quinoa
versus
tomato
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in quinoa and tomato:
- Quinoa has more thiamin, riboflavin and folate, however, tomato contains more pantothenic acid.
- Quinoa is a great source of dietary fiber.
- Tomato has 4.4 times less carbohydrates than quinoa.
- Tomato is a great source of Vitamin C and potassium.
USDA sources for nutritional information: Quinoa (Quinoa, cooked) and Tomato (Tomatoes, red, ripe, raw, year round average) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Quinoa is high in calories and tomato has 85% less calories than quinoa - quinoa has 120 calories per 100 grams and tomato has 18 calories.
For macronutrient ratios, quinoa is lighter in carbs, heavier in fat and similar to tomato for protein. Quinoa has a macronutrient ratio of 15:71:15 and for tomato, 17:75:9 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Quinoa | Tomato | |
|---|---|---|
| Protein | 15% | 17% |
| Carbohydrates | 71% | 75% |
| Fat | 15% | 9% |
| Alcohol | ~ | ~ |
carbohydrates
Tomato has 4.4 times less carbohydrates than quinoa - quinoa has 21.3g of total carbs per 100 grams and tomato has 3.9g of carbohydrates.
The carbs in quinoa are made of 83% starch, 13% dietary fiber and 4% sugar, whereas the carbs in tomato comprise of 69% sugar and 31% dietary fiber.
dietary fiber
Quinoa is a great source of dietary fiber and it has 133% more dietary fiber than tomato - quinoa has 2.8g of dietary fiber per 100 grams and tomato has 1.2g of dietary fiber.
sugar
Quinoa and tomato contain similar amounts of sugar - quinoa has 0.87g of sugar per 100 grams and tomato has 2.6g of sugar.
Protein
protein
Quinoa has 400% more protein than tomato - quinoa has 4.4g of protein per 100 grams and tomato has 0.88g of protein.
Fat
saturated fat
Both quinoa and tomato are low in saturated fat - quinoa has 0.23g 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 quinoa - tomato has 13.7mg of Vitamin C per 100 grams and quinoa does not contain significant amounts.
Vitamin A
Tomato has more Vitamin A than quinoa - tomato has 42ug of Vitamin A per 100 grams and quinoa does not contain significant amounts.
Vitamin E
Quinoa and tomato contain similar amounts of Vitamin E - quinoa has 0.63mg of Vitamin E per 100 grams and tomato has 0.54mg of Vitamin E.
Vitamin K
Tomato has more Vitamin K than quinoa - tomato has 7.9ug of Vitamin K per 100 grams and quinoa does not contain significant amounts.
The B Vitamins
Quinoa has more thiamin, riboflavin and folate, however, tomato contains more pantothenic acid. Both quinoa and tomato contain significant amounts of niacin and Vitamin B6.
| Quinoa | Tomato | |
|---|---|---|
| Thiamin | 0.107 MG | 0.037 MG |
| Riboflavin | 0.11 MG | 0.019 MG |
| Niacin | 0.412 MG | 0.594 MG |
| Pantothenic acid | ~ | 0.089 MG |
| Vitamin B6 | 0.123 MG | 0.08 MG |
| Folate | 42 UG | 15 UG |
Minerals
calcium
Quinoa and tomato contain similar amounts of calcium - quinoa has 17mg of calcium per 100 grams and tomato has 10mg of calcium.
iron
Quinoa has 452% more iron than tomato - quinoa has 1.5mg of iron per 100 grams and tomato has 0.27mg of iron.
potassium
Tomato is a great source of potassium and it has 38% more potassium than quinoa - quinoa has 172mg 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,
| Quinoa | Tomato | |
|---|---|---|
| beta-carotene | 3 UG | 449 UG |
| lutein + zeaxanthin | 53 UG | 123 UG |
| alpha-carotene | ~ | 101 UG |
| lycopene | ~ | 2573 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, quinoa has more alpha linoleic acid (ALA) and DHA than tomato per 100 grams.
| Quinoa | Tomato | |
|---|---|---|
| alpha linoleic acid | 0.085 G | 0.003 G |
| DHA | 0.015 G | ~ |
| Total | 0.1 G | 0.003 G |
omega 6s
Comparing omega-6 fatty acids, quinoa has more linoleic acid than tomato per 100 grams.
| Quinoa | Tomato | |
|---|---|---|
| linoleic acid | 0.974 G | 0.08 G |
| other omega 6 | 0.003 G | ~ |
| Total | 0.977 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.
Cooked Quinoa 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 quinoa or tomato contain more calories in 100 grams?Quinoa is high in calories and tomato has 90% less calories than quinoa - quinoa has 120 calories in 100g and tomato has 18 calories.
Does quinoa or tomato have more carbohydrates?
By weight, tomato has 4.4 times fewer carbohydrates than quinoa - quinoa has 21.3g of carbs for 100g and tomato has 3.9g of carbohydrates. the carbs in quinoa are made of 80% starch, 10% dietary fiber and 0% sugar, whereas the carbs in tomato comprise of 70% sugar and 30% dietary fiber.