Wild Rice vs. Tomato
Nutrition comparison of Cooked Wild Rice and Tomato
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
cooked
wild rice
versus
tomato
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in wild rice and tomato:
- Tomato has 4.4 times less carbohydrates than wild rice.
- Tomato is a great source of Vitamin C and potassium.
- Wild rice has more riboflavin and niacin.
USDA sources for nutritional information: Wild Rice (Wild rice, cooked) and Tomato (Tomatoes, red, ripe, raw, year round average) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Wild rice is high in calories and tomato has 82% less calories than wild rice - wild rice has 101 calories per 100 grams and tomato has 18 calories.
For macronutrient ratios, wild rice is heavier in carbs, lighter in fat and similar to tomato for protein. Wild rice has a macronutrient ratio of 15:82:3 and for tomato, 17:75:9 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Wild Rice | Tomato | |
|---|---|---|
| Protein | 15% | 17% |
| Carbohydrates | 82% | 75% |
| Fat | 3% | 9% |
| Alcohol | ~ | ~ |
carbohydrates
Tomato has 4.4 times less carbohydrates than wild rice - wild rice has 21.3g of total carbs per 100 grams and tomato has 3.9g of carbohydrates.
dietary fiber
Wild rice has 50% more dietary fiber than tomato - wild rice has 1.8g of dietary fiber per 100 grams and tomato has 1.2g of dietary fiber.
sugar
Wild rice and tomato contain similar amounts of sugar - wild rice has 0.73g of sugar per 100 grams and tomato has 2.6g of sugar.
Protein
protein
Wild rice has 353% more protein than tomato - wild rice has 4g of protein per 100 grams and tomato has 0.88g of protein.
Fat
saturated fat
Both wild rice and tomato are low in saturated fat - wild rice has 0.05g 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 wild rice - tomato has 13.7mg of Vitamin C per 100 grams and wild rice does not contain significant amounts.
Vitamin A
Tomato has more Vitamin A than wild rice - tomato has 42ug of Vitamin A per 100 grams and wild rice does not contain significant amounts.
Vitamin E
Wild rice and tomato contain similar amounts of Vitamin E - wild rice has 0.24mg of Vitamin E per 100 grams and tomato has 0.54mg of Vitamin E.
Vitamin K
Wild rice and tomato contain similar amounts of Vitamin K - wild rice has 0.5ug of Vitamin K per 100 grams and tomato has 7.9ug of Vitamin K.
The B Vitamins
Wild rice has more riboflavin and niacin. Both wild rice and tomato contain significant amounts of thiamin, pantothenic acid, Vitamin B6 and folate.
| Wild Rice | Tomato | |
|---|---|---|
| Thiamin | 0.052 MG | 0.037 MG |
| Riboflavin | 0.087 MG | 0.019 MG |
| Niacin | 1.287 MG | 0.594 MG |
| Pantothenic acid | 0.154 MG | 0.089 MG |
| Vitamin B6 | 0.135 MG | 0.08 MG |
| Folate | 26 UG | 15 UG |
Minerals
calcium
Wild rice and tomato contain similar amounts of calcium - wild rice has 3mg of calcium per 100 grams and tomato has 10mg of calcium.
iron
Wild rice and tomato contain similar amounts of iron - wild rice has 0.6mg of iron per 100 grams and tomato has 0.27mg of iron.
potassium
Tomato is a great source of potassium and it has 135% more potassium than wild rice - wild rice has 101mg 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 wild rice and tomato contain significant amounts of lutein + zeaxanthin.
| Wild Rice | Tomato | |
|---|---|---|
| beta-carotene | 2 UG | 449 UG |
| lutein + zeaxanthin | 64 UG | 123 UG |
| alpha-carotene | ~ | 101 UG |
| lycopene | ~ | 2573 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, wild rice has more alpha linoleic acid (ALA) than tomato per 100 grams.
| Wild Rice | Tomato | |
|---|---|---|
| alpha linoleic acid | 0.095 G | 0.003 G |
| Total | 0.095 G | 0.003 G |
omega 6s
Comparing omega-6 fatty acids, both wild rice and tomato contain significant amounts of linoleic acid.
| Wild Rice | Tomato | |
|---|---|---|
| linoleic acid | 0.119 G | 0.08 G |
| Total | 0.119 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 Wild Rice 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 wild rice or tomato contain more calories in 100 grams?Wild rice is high in calories and tomato has 80% less calories than wild rice - wild rice has 101 calories in 100g and tomato has 18 calories.
Does wild rice or tomato have more carbohydrates?
By weight, tomato has 4.4 times fewer carbohydrates than wild rice - wild rice has 21.3g of carbs for 100g and tomato has 3.9g of carbohydrates.