Whole Wheat Bread vs. Tomato
Nutrition comparison of Whole Wheat Bread and Tomato
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
whole wheat bread
versus
tomato
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in whole wheat bread and tomato:
- Both whole wheat bread and tomato are high in potassium.
- Tomato is a great source of Vitamin C.
- Whole wheat bread has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
- Whole wheat bread is a great source of iron.
- Whole wheat bread is an excellent source of calcium, dietary fiber and protein.
USDA sources for nutritional information: Whole Wheat Bread (Bread, multi-grain (includes whole-grain)) and Tomato (Tomatoes, red, ripe, raw, year round average) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Whole wheat bread is high in calories and tomato has 93% less calories than whole wheat bread - whole wheat bread has 265 calories per 100 grams and tomato has 18 calories.
For macronutrient ratios, whole wheat bread is lighter in carbs, heavier in fat and similar to tomato for protein. Whole wheat bread has a macronutrient ratio of 20:65:14 and for tomato, 17:75:9 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Whole Wheat Bread | Tomato | |
|---|---|---|
| Protein | 20% | 17% |
| Carbohydrates | 65% | 75% |
| Fat | 14% | 9% |
| Alcohol | ~ | ~ |
carbohydrates
Whole wheat bread is high in carbohydrates and tomato has 91% less carbohydrates than whole wheat bread - whole wheat bread has 43.3g of total carbs per 100 grams and tomato has 3.9g of carbohydrates.
dietary fiber
Whole wheat bread is an excellent source of dietary fiber and it has 517% more dietary fiber than tomato - whole wheat bread has 7.4g of dietary fiber per 100 grams and tomato has 1.2g of dietary fiber.
sugar
Whole wheat bread and tomato contain similar amounts of sugar - whole wheat bread has 6.4g of sugar per 100 grams and tomato has 2.6g of sugar.
Protein
protein
Whole wheat bread is an excellent source of protein and it has 14 times more protein than tomato - whole wheat bread has 13.4g of protein per 100 grams and tomato has 0.88g of protein.
Fat
saturated fat
Both whole wheat bread and tomato are low in saturated fat - whole wheat bread has 0.87g 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 136 times more Vitamin C than whole wheat bread - whole wheat bread has 0.1mg of Vitamin C per 100 grams and tomato has 13.7mg of Vitamin C.
Vitamin A
Tomato has more Vitamin A than whole wheat bread - tomato has 42ug of Vitamin A per 100 grams and whole wheat bread does not contain significant amounts.
Vitamin E
Whole wheat bread and tomato contain similar amounts of Vitamin E - whole wheat bread has 0.37mg of Vitamin E per 100 grams and tomato has 0.54mg of Vitamin E.
Vitamin K
Whole wheat bread and tomato contain similar amounts of Vitamin K - whole wheat bread has 1.4ug of Vitamin K per 100 grams and tomato has 7.9ug of Vitamin K.
The B Vitamins
Whole wheat bread has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
| Whole Wheat Bread | Tomato | |
|---|---|---|
| Thiamin | 0.279 MG | 0.037 MG |
| Riboflavin | 0.131 MG | 0.019 MG |
| Niacin | 4.042 MG | 0.594 MG |
| Pantothenic acid | 0.336 MG | 0.089 MG |
| Vitamin B6 | 0.263 MG | 0.08 MG |
| Folate | 75 UG | 15 UG |
Minerals
calcium
Whole wheat bread is an excellent source of calcium and it has 930% more calcium than tomato - whole wheat bread has 103mg of calcium per 100 grams and tomato has 10mg of calcium.
iron
Whole wheat bread is a great source of iron and it has 826% more iron than tomato - whole wheat bread has 2.5mg of iron per 100 grams and tomato has 0.27mg of iron.
potassium
Both whole wheat bread and tomato are high in potassium. Whole wheat bread is very similar to whole wheat bread for potassium - whole wheat bread has 230mg 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 whole wheat bread and tomato contain significant amounts of lutein + zeaxanthin.
| Whole Wheat Bread | Tomato | |
|---|---|---|
| beta-carotene | 1 UG | 449 UG |
| lutein + zeaxanthin | 94 UG | 123 UG |
| alpha-carotene | ~ | 101 UG |
| lycopene | ~ | 2573 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, whole wheat bread has more alpha linoleic acid (ALA) than tomato per 100 grams.
| Whole Wheat Bread | Tomato | |
|---|---|---|
| alpha linoleic acid | 0.205 G | 0.003 G |
| Total | 0.205 G | 0.003 G |
omega 6s
Comparing omega-6 fatty acids, whole wheat bread has more linoleic acid than tomato per 100 grams.
| Whole Wheat Bread | Tomato | |
|---|---|---|
| other omega 6 | 0.002 G | ~ |
| linoleic acid | 1.667 G | 0.08 G |
| Total | 1.669 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 Wheat Bread (Bread, multi-grain (includes whole-grain)) and Tomato (Tomatoes, red, ripe, raw, year round average) .
Whole Wheat Bread 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 whole wheat bread or tomato contain more calories in 100 grams?Whole wheat bread is high in calories and tomato has 90% less calories than whole wheat bread - whole wheat bread has 265 calories in 100g and tomato has 18 calories.
Does whole wheat bread or tomato have more carbohydrates?
By weight, whole wheat bread is high in carbohydrates and tomato has 90% fewer carbohydrates than whole wheat bread - whole wheat bread has 43.3g of carbs for 100g and tomato has 3.9g of carbohydrates.
Does whole wheat bread or tomato contain more calcium?
Whole wheat bread is a rich source of calcium and it has 930% more calcium than tomato - whole wheat bread has 103mg of calcium in 100 grams and tomato has 10mg of calcium.
Does whole wheat bread or tomato contain more potassium?
Both whole wheat bread and tomato are high in potassium. Whole wheat bread is very similar to whole wheat bread for potassium - whole wheat bread has 230mg of potassium in 100 grams and tomato has 237mg of potassium.