Whole Wheat Flour vs. Tomato
Nutrition comparison of Whole Wheat Flour and Tomato
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
whole wheat flour
versus
tomato
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in whole wheat flour and tomato:
- Both whole wheat flour and tomato are high in potassium.
- Tomato is a great source of Vitamin C.
- Whole wheat flour has more thiamin, riboflavin, niacin, pantothenic acid and Vitamin B6.
- Whole wheat flour is a great source of protein.
- Whole wheat flour is an excellent source of dietary fiber and iron.
USDA sources for nutritional information: Whole Wheat Flour (Wheat flour, whole-grain, soft wheat) and Tomato (Tomatoes, red, ripe, raw, year round average) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Whole wheat flour is high in calories and tomato has 95% less calories than whole wheat flour - whole wheat flour has 332 calories per 100 grams and tomato has 18 calories.
For macronutrient ratios, whole wheat flour is lighter in protein, heavier in carbs and lighter in fat compared to tomato per calorie. Whole wheat flour has a macronutrient ratio of 11:84:5 and for tomato, 17:75:9 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Whole Wheat Flour | Tomato | |
|---|---|---|
| Protein | 11% | 17% |
| Carbohydrates | 84% | 75% |
| Fat | 5% | 9% |
| Alcohol | ~ | ~ |
carbohydrates
Whole wheat flour is high in carbohydrates and tomato has 95% less carbohydrates than whole wheat flour - whole wheat flour has 74.5g of total carbs per 100 grams and tomato has 3.9g of carbohydrates.
dietary fiber
Whole wheat flour is an excellent source of dietary fiber and it has 992% more dietary fiber than tomato - whole wheat flour has 13.1g of dietary fiber per 100 grams and tomato has 1.2g of dietary fiber.
sugar
Whole wheat flour and tomato contain similar amounts of sugar - whole wheat flour has 1g of sugar per 100 grams and tomato has 2.6g of sugar.
Protein
protein
Whole wheat flour is a great source of protein and it has 992% more protein than tomato - whole wheat flour has 9.6g of protein per 100 grams and tomato has 0.88g of protein.
Fat
saturated fat
Both whole wheat flour and tomato are low in saturated fat - whole wheat flour has 0.43g 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 whole wheat flour - tomato has 13.7mg of Vitamin C per 100 grams and whole wheat flour does not contain significant amounts.
Vitamin A
Tomato has more Vitamin A than whole wheat flour - tomato has 42ug of Vitamin A per 100 grams and whole wheat flour does not contain significant amounts.
Vitamin E
Whole wheat flour and tomato contain similar amounts of Vitamin E - whole wheat flour has 0.53mg of Vitamin E per 100 grams and tomato has 0.54mg of Vitamin E.
Vitamin K
Whole wheat flour and tomato contain similar amounts of Vitamin K - whole wheat flour has 1.9ug of Vitamin K per 100 grams and tomato has 7.9ug of Vitamin K.
The B Vitamins
Whole wheat flour has more thiamin, riboflavin, niacin, pantothenic acid and Vitamin B6. Both whole wheat flour and tomato contain significant amounts of folate.
| Whole Wheat Flour | Tomato | |
|---|---|---|
| Thiamin | 0.297 MG | 0.037 MG |
| Riboflavin | 0.188 MG | 0.019 MG |
| Niacin | 5.347 MG | 0.594 MG |
| Pantothenic acid | 1.011 MG | 0.089 MG |
| Vitamin B6 | 0.191 MG | 0.08 MG |
| Folate | 28 UG | 15 UG |
Minerals
calcium
Whole wheat flour has 230% more calcium than tomato - whole wheat flour has 33mg of calcium per 100 grams and tomato has 10mg of calcium.
iron
Whole wheat flour is an excellent source of iron and it has 12 times more iron than tomato - whole wheat flour has 3.7mg of iron per 100 grams and tomato has 0.27mg of iron.
potassium
Both whole wheat flour and tomato are high in potassium. Whole wheat flour has 66% more potassium than tomato - whole wheat flour has 394mg 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 whole wheat flour and tomato contain significant amounts of lutein + zeaxanthin.
| Whole Wheat Flour | Tomato | |
|---|---|---|
| beta-carotene | 5 UG | 449 UG |
| lutein + zeaxanthin | 220 UG | 123 UG |
| alpha-carotene | ~ | 101 UG |
| lycopene | ~ | 2573 UG |
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: Whole Wheat Flour (Wheat flour, whole-grain, soft wheat) and Tomato (Tomatoes, red, ripe, raw, year round average) .
Whole Wheat Flour 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 whole wheat flour or tomato contain more calories in 100 grams?Whole wheat flour is high in calories and tomato has 100% less calories than whole wheat flour - whole wheat flour has 332 calories in 100g and tomato has 18 calories.
Does whole wheat flour or tomato have more carbohydrates?
By weight, whole wheat flour is high in carbohydrates and tomato has 100% fewer carbohydrates than whole wheat flour - whole wheat flour has 74.5g of carbs for 100g and tomato has 3.9g of carbohydrates.
Does whole wheat flour or tomato contain more iron?
Whole wheat flour is an abundant source of iron and it has 12 times more iron than tomato - whole wheat flour has 3.7mg of iron in 100 grams and tomato has 0.27mg of iron.
Does whole wheat flour or tomato contain more potassium?
Both whole wheat flour and tomato are high in potassium. Whole wheat flour has 70% more potassium than tomato - whole wheat flour has 394mg of potassium in 100 grams and tomato has 237mg of potassium.