Whole Milk vs. Tomato
Nutrition comparison of Whole Milk and Tomato
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
whole milk
versus
tomato
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in whole milk and tomato:
- Tomato has 65.6 times less saturated fat than whole milk.
- Tomato has 70% less calories than whole milk.
- Tomato is a great source of Vitamin C and potassium.
- Whole milk has more riboflavin, pantothenic acid and Vitamin B12, however, tomato contains more niacin and folate.
- Whole milk has signficantly more Vitamin D than tomato.
- Whole milk is an excellent source of calcium.
USDA sources for nutritional information: Whole Milk (Milk, whole, 3.25% milkfat, with added vitamin D) and Tomato (Tomatoes, red, ripe, raw, year round average) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Tomato has 70% less calories than whole milk - tomato has 18 calories per 100 grams and whole milk has 61 calories.
For macronutrient ratios, whole milk is heavier in protein, much lighter in carbs and much heavier in fat compared to tomato per calorie. Whole milk has a macronutrient ratio of 21:32:48 and for tomato, 17:75:9 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Whole Milk | Tomato | |
|---|---|---|
| Protein | 21% | 17% |
| Carbohydrates | 32% | 75% |
| Fat | 48% | 9% |
| Alcohol | ~ | ~ |
carbohydrates
Both tomato and whole milk are low in carbohydrates - tomato has 3.9g of total carbs per 100 grams and whole milk has 4.8g of carbohydrates.
The carbs in tomato are made of 69% sugar and 31% dietary fiber, whereas the carbs in whole milk comprise of 100% sugar.
dietary fiber
Tomato has more dietary fiber than whole milk - tomato has 1.2g of dietary fiber per 100 grams and whole milk does not contain significant amounts.
sugar
Tomato and whole milk contain similar amounts of sugar - tomato has 2.6g of sugar per 100 grams and whole milk has 5.1g of sugar.
Protein
protein
Whole milk has 258% more protein than tomato - tomato has 0.88g of protein per 100 grams and whole milk has 3.2g of protein.
Fat
saturated fat
Tomato has 65.6 times less saturated fat than whole milk - tomato has 0.03g of saturated fat per 100 grams and whole milk has 1.9g of saturated fat.
cholesterol
Tomato has less cholesterol than whole milk - whole milk has 10mg of cholesterol per 100 grams and tomato does not contain significant amounts.
Vitamins
Vitamin C
Tomato is a great source of Vitamin C and it has more Vitamin C than whole milk - tomato has 13.7mg of Vitamin C per 100 grams and whole milk does not contain significant amounts.
Vitamin A
Tomato and whole milk contain similar amounts of Vitamin A - tomato has 42ug of Vitamin A per 100 grams and whole milk has 46ug of Vitamin A.
Vitamin D
Whole milk has signficantly more Vitamin D than tomato - whole milk has 51iu of Vitamin D per 100 grams and tomato does not contain significant amounts.
Vitamin E
Tomato and whole milk contain similar amounts of Vitamin E - tomato has 0.54mg of Vitamin E per 100 grams and whole milk has 0.07mg of Vitamin E.
Vitamin K
Tomato and whole milk contain similar amounts of Vitamin K - tomato has 7.9ug of Vitamin K per 100 grams and whole milk has 0.3ug of Vitamin K.
The B Vitamins
Whole milk has more riboflavin, pantothenic acid and Vitamin B12, however, tomato contains more niacin and folate. Both whole milk and tomato contain significant amounts of thiamin and Vitamin B6.
| Whole Milk | Tomato | |
|---|---|---|
| Thiamin | 0.046 MG | 0.037 MG |
| Riboflavin | 0.169 MG | 0.019 MG |
| Niacin | 0.089 MG | 0.594 MG |
| Pantothenic acid | 0.373 MG | 0.089 MG |
| Vitamin B6 | 0.036 MG | 0.08 MG |
| Folate | 5 UG | 15 UG |
| Vitamin B12 | 0.45 UG | ~ |
Minerals
calcium
Whole milk is an excellent source of calcium and it has 10 times more calcium than tomato - tomato has 10mg of calcium per 100 grams and whole milk has 113mg of calcium.
iron
Tomato and whole milk contain similar amounts of iron - tomato has 0.27mg of iron per 100 grams and whole milk has 0.03mg of iron.
potassium
Tomato is a great source of potassium and it has 80% more potassium than whole milk - tomato has 237mg of potassium per 100 grams and whole milk has 132mg 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,
| Whole Milk | Tomato | |
|---|---|---|
| beta-carotene | 7 UG | 449 UG |
| alpha-carotene | ~ | 101 UG |
| lycopene | ~ | 2573 UG |
| lutein + zeaxanthin | ~ | 123 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, whole milk has more alpha linoleic acid (ALA) than tomato per 100 grams.
| Whole Milk | Tomato | |
|---|---|---|
| alpha linoleic acid | 0.075 G | 0.003 G |
| Total | 0.075 G | 0.003 G |
omega 6s
Comparing omega-6 fatty acids, both whole milk and tomato contain significant amounts of linoleic acid.
| Whole Milk | Tomato | |
|---|---|---|
| linoleic acid | 0.12 G | 0.08 G |
| Total | 0.12 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: Whole Milk (Milk, whole, 3.25% milkfat, with added vitamin D) and Tomato (Tomatoes, red, ripe, raw, year round average) .
Whole Milk 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 tomato or whole milk contain more calories in 100 grams?Tomato has 70% less calories than whole milk - tomato has 18 calories in 100g and whole milk has 61 calories.
Does tomato or whole milk have more carbohydrates?
By weight, both tomato and whole milk are low in carbohydrates - tomato has 3.9g of carbs for 100g and whole milk has 4.8g of carbohydrates. the carbs in tomato are made of 70% sugar and 30% dietary fiber, whereas the carbs in whole milk comprise of 100% sugar.
Does tomato or whole milk contain more calcium?
Whole milk is a rich source of calcium and it has 10 times more calcium than tomato - tomato has 10mg of calcium in 100 grams and whole milk has 113mg of calcium.