White Beans vs. Tomato
Nutrition comparison of White Beans and Tomato
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
white beans
versus
tomato
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in white beans and tomato:
- Both tomato and white beans are high in potassium.
- Tomato has 4.4 times less carbohydrates than white bean.
- Tomato is a great source of Vitamin C.
- White bean has more thiamin and folate, however, tomato contains more niacin.
- White bean has signficantly more protein than tomato.
- White bean is a great source of iron.
- White bean is an excellent source of calcium and dietary fiber.
USDA sources for nutritional information: White Beans (Beans, white, mature seeds, canned) and Tomato (Tomatoes, red, ripe, raw, year round average) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
White bean is high in calories and tomato has 84% less calories than white bean - tomato has 18 calories per 100 grams and white bean has 114 calories.
For macronutrient ratios, white beans is heavier in protein, lighter in fat and similar to tomato for carbs. White beans has a macronutrient ratio of 25:73:2 and for tomato, 17:75:9 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| White Beans | Tomato | |
|---|---|---|
| Protein | 25% | 17% |
| Carbohydrates | 73% | 75% |
| Fat | 2% | 9% |
| Alcohol | ~ | ~ |
carbohydrates
Tomato has 4.4 times less carbohydrates than white bean - tomato has 3.9g of total carbs per 100 grams and white bean has 21.2g of carbohydrates.
dietary fiber
White bean is an excellent source of dietary fiber and it has 300% more dietary fiber than tomato - tomato has 1.2g of dietary fiber per 100 grams and white bean has 4.8g of dietary fiber.
sugar
Tomato and white beans contain similar amounts of sugar - tomato has 2.6g of sugar per 100 grams and white bean has 0.29g of sugar.
Protein
protein
White bean has signficantly more protein than tomato - tomato has 0.88g of protein per 100 grams and white bean has 7.3g of protein.
Fat
saturated fat
Both tomato and white beans are low in saturated fat - tomato has 0.03g of saturated fat per 100 grams and white bean has 0.07g of saturated fat.
Vitamins
Vitamin C
Tomato is a great source of Vitamin C and it has more Vitamin C than white bean - tomato has 13.7mg of Vitamin C per 100 grams and white bean does not contain significant amounts.
Vitamin A
Tomato has more Vitamin A than white bean - tomato has 42ug of Vitamin A per 100 grams and white bean does not contain significant amounts.
Vitamin E
Tomato and white beans contain similar amounts of Vitamin E - tomato has 0.54mg of Vitamin E per 100 grams and white bean has 0.79mg of Vitamin E.
Vitamin K
Tomato and white beans contain similar amounts of Vitamin K - tomato has 7.9ug of Vitamin K per 100 grams and white bean has 2.9ug of Vitamin K.
The B Vitamins
White bean has more thiamin and folate, however, tomato contains more niacin. Both white beans and tomato contain significant amounts of riboflavin, pantothenic acid and Vitamin B6.
| White Beans | Tomato | |
|---|---|---|
| Thiamin | 0.096 MG | 0.037 MG |
| Riboflavin | 0.037 MG | 0.019 MG |
| Niacin | 0.113 MG | 0.594 MG |
| Pantothenic acid | 0.185 MG | 0.089 MG |
| Vitamin B6 | 0.075 MG | 0.08 MG |
| Folate | 65 UG | 15 UG |
Minerals
calcium
White bean is an excellent source of calcium and it has 630% more calcium than tomato - tomato has 10mg of calcium per 100 grams and white bean has 73mg of calcium.
iron
White bean is a great source of iron and it has 10 times more iron than tomato - tomato has 0.27mg of iron per 100 grams and white bean has 3mg of iron.
potassium
Both tomato and white beans are high in potassium. White bean has 92% more potassium than tomato - tomato has 237mg of potassium per 100 grams and white bean has 454mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, white bean has more alpha linoleic acid (ALA) than tomato per 100 grams.
| White Beans | Tomato | |
|---|---|---|
| alpha linoleic acid | 0.056 G | 0.003 G |
| Total | 0.056 G | 0.003 G |
omega 6s
Comparing omega-6 fatty acids, both white beans and tomato contain significant amounts of linoleic acid.
| White Beans | Tomato | |
|---|---|---|
| linoleic acid | 0.067 G | 0.08 G |
| Total | 0.067 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.
Note: The specific food items compared are: White Beans (Beans, white, mature seeds, canned) and Tomato (Tomatoes, red, ripe, raw, year round average) .
White Beans g
()
|
Daily Values (%) |
Tomato g
()
|
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|---|---|---|---|---|---|---|---|
| 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 % |
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5% | iron | 5% |
|
MG % | |
| MG % |
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5% | magnesium | 5% |
|
MG % | |
| MG % |
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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 % |
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5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin E | 5% |
|
MG % | |
| UG % |
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5% | Vitamin K | 5% |
|
UG % | |
| G % |
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5% | protein | 5% |
|
G % | |
| UG % |
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5% | biotin (Vit B7) | 5% |
|
UG % | |
| MG % |
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5% | choline | 5% |
|
MG % | |
| MG % |
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5% | chlorine | 5% |
|
MG % | |
| UG % |
|
5% | chromium | 5% |
|
UG % | |
| MG % |
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5% | copper | 5% |
|
MG % | |
| UG % |
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5% | fluoride | 5% |
|
UG % | |
| UG % |
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5% | iodine | 5% |
|
UG % | |
| MG % |
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5% | manganese | 5% |
|
MG % | |
| UG % |
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5% | molybdenum | 5% |
|
UG % | |
| MG % |
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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 tomato or white beans contain more calories in 100 grams?White bean is high in calories and tomato has 80% less calories than white bean - tomato has 18 calories in 100g and white bean has 114 calories.
Does tomato or white beans have more carbohydrates?
By weight, tomato has 4.4 times fewer carbohydrates than white bean - tomato has 3.9g of carbs for 100g and white bean has 21.2g of carbohydrates.
Does tomato or white beans contain more calcium?
White bean is a rich source of calcium and it has 630% more calcium than tomato - tomato has 10mg of calcium in 100 grams and white bean has 73mg of calcium.
Does tomato or white beans contain more potassium?
Both tomato and white beans are high in potassium. White bean has 90% more potassium than tomato - tomato has 237mg of potassium in 100 grams and white bean has 454mg of potassium.