White Rice vs. Tomato
Nutrition comparison of Cooked White 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
white rice
versus
tomato
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in white rice and tomato:
- Tomato has signficantly less carbohydrates than white rice.
- Tomato is a great source of Vitamin C and potassium.
- White rice has more thiamin, niacin, pantothenic acid and folate.
USDA sources for nutritional information: White Rice (Rice, white, medium-grain, enriched, cooked) and Tomato (Tomatoes, red, ripe, raw, year round average) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
White rice is high in calories and tomato has 86% less calories than white rice - white rice has 130 calories per 100 grams and tomato has 18 calories.
For macronutrient ratios, white rice is lighter in protein, heavier in carbs and lighter in fat compared to tomato per calorie. White rice has a macronutrient ratio of 8:91:2 and for tomato, 17:75:9 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| White Rice | Tomato | |
|---|---|---|
| Protein | 8% | 17% |
| Carbohydrates | 91% | 75% |
| Fat | 2% | 9% |
| Alcohol | ~ | ~ |
carbohydrates
Tomato has signficantly less carbohydrates than white rice - white rice has 28.6g of total carbs per 100 grams and tomato has 3.9g of carbohydrates.
dietary fiber
Tomato has 300% more dietary fiber than white rice - white rice has 0.3g of dietary fiber per 100 grams and tomato has 1.2g of dietary fiber.
sugar
White rice has less sugar than tomato - tomato has 2.6g of sugar per 100 grams and white rice does not contain significant amounts.
Protein
protein
White rice and tomato contain similar amounts of protein - white rice has 2.4g of protein per 100 grams and tomato has 0.88g of protein.
Fat
saturated fat
Both white rice and tomato are low in saturated fat - white rice has 0.06g 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 white rice - tomato has 13.7mg of Vitamin C per 100 grams and white rice does not contain significant amounts.
Vitamin A
Tomato has more Vitamin A than white rice - tomato has 42ug of Vitamin A per 100 grams and white rice does not contain significant amounts.
Vitamin E
Tomato has more Vitamin E than white rice - tomato has 0.54mg of Vitamin E per 100 grams and white rice does not contain significant amounts.
Vitamin K
Tomato has more Vitamin K than white rice - tomato has 7.9ug of Vitamin K per 100 grams and white rice does not contain significant amounts.
The B Vitamins
White rice has more thiamin, niacin, pantothenic acid and folate. Both white rice and tomato contain significant amounts of riboflavin and Vitamin B6.
| White Rice | Tomato | |
|---|---|---|
| Thiamin | 0.167 MG | 0.037 MG |
| Riboflavin | 0.016 MG | 0.019 MG |
| Niacin | 1.835 MG | 0.594 MG |
| Pantothenic acid | 0.411 MG | 0.089 MG |
| Vitamin B6 | 0.05 MG | 0.08 MG |
| Folate | 58 UG | 15 UG |
Minerals
calcium
White rice and tomato contain similar amounts of calcium - white rice has 3mg of calcium per 100 grams and tomato has 10mg of calcium.
iron
White rice has 452% more iron than tomato - white rice has 1.5mg of iron per 100 grams and tomato has 0.27mg of iron.
potassium
Tomato is a great source of potassium and it has 717% more potassium than white rice - white rice has 29mg of potassium per 100 grams and tomato has 237mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, both white rice and tomato contain small amounts of alpha linoleic acid (ALA).
| White Rice | Tomato | |
|---|---|---|
| alpha linoleic acid | 0.01 G | 0.003 G |
| Total | 0.01 G | 0.003 G |
omega 6s
Comparing omega-6 fatty acids, both white rice and tomato contain significant amounts of linoleic acid.
| White Rice | Tomato | |
|---|---|---|
| linoleic acid | 0.046 G | 0.08 G |
| Total | 0.046 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 Rice (Rice, white, medium-grain, enriched, cooked) and Tomato (Tomatoes, red, ripe, raw, year round average) .
Cooked White 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 white rice or tomato contain more calories in 100 grams?White rice is high in calories and tomato has 90% less calories than white rice - white rice has 130 calories in 100g and tomato has 18 calories.
Does white rice or tomato have more carbohydrates?
By weight, tomato has signficantly fewer carbohydrates than white rice - white rice has 28.6g of carbs for 100g and tomato has 3.9g of carbohydrates.