Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
tomato
versus
whey protein powder
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in tomato and whey protein powder:
Whey protein powder is high in calories and tomato has 95% less calories than whey protein powder - tomato has 18 calories per 100 grams and whey protein powder has 352 calories.
For macronutrient ratios, tomato is much lighter in protein, much heavier in carbs and heavier in fat compared to whey protein powder per calorie. Tomato has a macronutrient ratio of 17:75:9 and for whey protein powder, 89:7:4 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Tomato | Whey Protein Powder | |
|---|---|---|
| Protein | 17% | 89% |
| Carbohydrates | 75% | 7% |
| Fat | 9% | 4% |
| Alcohol | ~ | ~ |
Tomato and whey protein powder contain similar amounts of carbs - tomato has 3.9g of total carbs per 100 grams and whey protein powder has 6.3g of carbohydrates.
Whey protein powder is an excellent source of dietary fiber and it has 158% more dietary fiber than tomato - tomato has 1.2g of dietary fiber per 100 grams and whey protein powder has 3.1g of dietary fiber.
Whey protein powder has less sugar than tomato - tomato has 2.6g of sugar per 100 grams and whey protein powder does not contain significant amounts.
Whey protein powder is an excellent source of protein and it has 87 times more protein than tomato - tomato has 0.88g of protein per 100 grams and whey protein powder has 78.1g of protein.
Both tomato and whey protein powder are low in saturated fat - tomato has 0.03g of saturated fat per 100 grams and whey protein powder has 0.78g of saturated fat.
Tomato has less cholesterol than whey protein powder - whey protein powder has 16mg of cholesterol per 100 grams and tomato does not contain significant amounts.
Tomato is a great source of Vitamin C and it has more Vitamin C than whey protein powder - tomato has 13.7mg of Vitamin C per 100 grams and whey protein powder does not contain significant amounts.
Tomato has more Vitamin A than whey protein powder - tomato has 42ug of Vitamin A per 100 grams and whey protein powder does not contain significant amounts.
Tomato has more Vitamin E than whey protein powder - tomato has 0.54mg of Vitamin E per 100 grams and whey protein powder does not contain significant amounts.
Tomato has more Vitamin K than whey protein powder - tomato has 7.9ug of Vitamin K per 100 grams and whey protein powder does not contain significant amounts.
Whey protein powder has more thiamin, riboflavin, Vitamin B6 and Vitamin B12, however, tomato contains more pantothenic acid. Both tomato and whey protein powder contain significant amounts of niacin and folate.
| Tomato | Whey Protein Powder | |
|---|---|---|
| Thiamin | 0.037 MG | 0.609 MG |
| Riboflavin | 0.019 MG | 2.017 MG |
| Niacin | 0.594 MG | 1.136 MG |
| Pantothenic acid | 0.089 MG | ~ |
| Vitamin B6 | 0.08 MG | 0.607 MG |
| Folate | 15 UG | 33 UG |
| Vitamin B12 | ~ | 2.45 UG |
Whey protein powder is an excellent source of calcium and it has 45 times more calcium than tomato - tomato has 10mg of calcium per 100 grams and whey protein powder has 469mg of calcium.
Whey protein powder has 319% more iron than tomato - tomato has 0.27mg of iron per 100 grams and whey protein powder has 1.1mg of iron.
Both tomato and whey protein powder are high in potassium. Whey protein powder has 111% more potassium than tomato - tomato has 237mg of potassium per 100 grams and whey protein powder has 500mg of potassium.
For omega-3 fatty acids, whey protein powder has more alpha linoleic acid (ALA) than tomato per 100 grams.
| Tomato | Whey Protein Powder | |
|---|---|---|
| alpha linoleic acid | 0.003 G | 0.034 G |
| Total | 0.003 G | 0.034 G |
Comparing omega-6 fatty acids, whey protein powder has more linoleic acid than tomato per 100 grams.
| Tomato | Whey Protein Powder | |
|---|---|---|
| linoleic acid | 0.08 G | 0.264 G |
| Total | 0.08 G | 0.264 G |
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: Tomato (Tomatoes, red, ripe, raw, year round average) and Whey Protein Powder (Protein powder, whey based, NFS) .
Tomato g
()
|
Daily Values (%) |
Whey Protein Powder 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 | |||