Wheat Flour vs. Tomato
Nutrition comparison of 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
wheat flour
versus
tomato
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in wheat flour and tomato:
- Tomato is a great source of Vitamin C and potassium.
- Wheat flour has more thiamin, riboflavin, niacin, pantothenic acid and folate.
- Wheat flour is a great source of dietary fiber and protein.
- Wheat flour is an excellent source of iron.
USDA sources for nutritional information: Wheat Flour (Wheat flour, white, bread, enriched) and Tomato (Tomatoes, red, ripe, raw, year round average) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Wheat flour is high in calories and tomato has 95% less calories than wheat flour - wheat flour has 361 calories per 100 grams and tomato has 18 calories.
For macronutrient ratios, wheat flour is heavier in carbs, lighter in fat and similar to tomato for protein. Wheat flour has a macronutrient ratio of 14:82:4 and for tomato, 17:75:9 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Wheat Flour | Tomato | |
|---|---|---|
| Protein | 14% | 17% |
| Carbohydrates | 82% | 75% |
| Fat | 4% | 9% |
| Alcohol | ~ | ~ |
carbohydrates
Wheat flour is high in carbohydrates and tomato has 95% less carbohydrates than wheat flour - wheat flour has 72.5g of total carbs per 100 grams and tomato has 3.9g of carbohydrates.
dietary fiber
Wheat flour is a great source of dietary fiber and it has 100% more dietary fiber than tomato - wheat flour has 2.4g of dietary fiber per 100 grams and tomato has 1.2g of dietary fiber.
sugar
Wheat flour and tomato contain similar amounts of sugar - wheat flour has 0.31g of sugar per 100 grams and tomato has 2.6g of sugar.
Protein
protein
Wheat flour is a great source of protein and it has 12 times more protein than tomato - wheat flour has 12g of protein per 100 grams and tomato has 0.88g of protein.
Fat
saturated fat
Both wheat flour and tomato are low in saturated fat - wheat flour has 0.24g 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 wheat flour - tomato has 13.7mg of Vitamin C per 100 grams and wheat flour does not contain significant amounts.
Vitamin A
Tomato has more Vitamin A than wheat flour - tomato has 42ug of Vitamin A per 100 grams and wheat flour does not contain significant amounts.
Vitamin E
Wheat flour and tomato contain similar amounts of Vitamin E - wheat flour has 0.4mg of Vitamin E per 100 grams and tomato has 0.54mg of Vitamin E.
Vitamin K
Wheat flour and tomato contain similar amounts of Vitamin K - wheat flour has 0.3ug of Vitamin K per 100 grams and tomato has 7.9ug of Vitamin K.
The B Vitamins
Wheat flour has more thiamin, riboflavin, niacin, pantothenic acid and folate. Both wheat flour and tomato contain significant amounts of Vitamin B6.
| Wheat Flour | Tomato | |
|---|---|---|
| Thiamin | 0.812 MG | 0.037 MG |
| Riboflavin | 0.512 MG | 0.019 MG |
| Niacin | 7.554 MG | 0.594 MG |
| Pantothenic acid | 0.438 MG | 0.089 MG |
| Vitamin B6 | 0.037 MG | 0.08 MG |
| Folate | 183 UG | 15 UG |
Minerals
calcium
Wheat flour and tomato contain similar amounts of calcium - wheat flour has 15mg of calcium per 100 grams and tomato has 10mg of calcium.
iron
Wheat flour is an excellent source of iron and it has 15 times more iron than tomato - wheat flour has 4.4mg of iron per 100 grams and tomato has 0.27mg of iron.
potassium
Tomato is a great source of potassium and it has 137% more potassium than wheat flour - wheat flour has 100mg 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 wheat flour and tomato contain significant amounts of lutein + zeaxanthin.
| Wheat Flour | Tomato | |
|---|---|---|
| beta-carotene | 1 UG | 449 UG |
| lutein + zeaxanthin | 79 UG | 123 UG |
| alpha-carotene | ~ | 101 UG |
| lycopene | ~ | 2573 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, wheat flour has more alpha linoleic acid (ALA) than tomato per 100 grams.
| Wheat Flour | Tomato | |
|---|---|---|
| alpha linoleic acid | 0.043 G | 0.003 G |
| Total | 0.043 G | 0.003 G |
omega 6s
Comparing omega-6 fatty acids, wheat flour has more linoleic acid than tomato per 100 grams.
| Wheat Flour | Tomato | |
|---|---|---|
| linoleic acid | 0.685 G | 0.08 G |
| Total | 0.685 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: Wheat Flour (Wheat flour, white, bread, enriched) and Tomato (Tomatoes, red, ripe, raw, year round average) .
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 wheat flour or tomato contain more calories in 100 grams?Wheat flour is high in calories and tomato has 100% less calories than wheat flour - wheat flour has 361 calories in 100g and tomato has 18 calories.
Does wheat flour or tomato have more carbohydrates?
By weight, wheat flour is high in carbohydrates and tomato has 100% fewer carbohydrates than wheat flour - wheat flour has 72.5g of carbs for 100g and tomato has 3.9g of carbohydrates.
Does wheat flour or tomato contain more iron?
Wheat flour is an abundant source of iron and it has 15 times more iron than tomato - wheat flour has 4.4mg of iron in 100 grams and tomato has 0.27mg of iron.