Yogurt vs. Tomato
Nutrition comparison of Yogurt and Tomato
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
yogurt
versus
tomato
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in yogurt and tomato:
- Tomato has 70% less calories than yogurt.
- Tomato has 73.8 times less saturated fat than yogurt.
- Tomato is a great source of Vitamin C and potassium.
- Yogurt has more riboflavin, pantothenic acid and Vitamin B12, however, tomato contains more niacin and Vitamin B6.
- Yogurt is an excellent source of calcium.
USDA sources for nutritional information: Yogurt (Yogurt, plain, whole milk) 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 yogurt - tomato has 18 calories per 100 grams and yogurt has 61 calories.
For macronutrient ratios, yogurt is heavier in protein, much lighter in carbs and much heavier in fat compared to tomato per calorie. Yogurt has a macronutrient ratio of 23:30:47 and for tomato, 17:75:9 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Yogurt | Tomato | |
|---|---|---|
| Protein | 23% | 17% |
| Carbohydrates | 30% | 75% |
| Fat | 47% | 9% |
| Alcohol | ~ | ~ |
carbohydrates
Both tomato and yogurt are low in carbohydrates - tomato has 3.9g of total carbs per 100 grams and yogurt has 4.7g of carbohydrates.
The carbs in tomato are made of 69% sugar and 31% dietary fiber, whereas the carbs in yogurt comprise of 100% sugar.
dietary fiber
Tomato has more dietary fiber than yogurt - tomato has 1.2g of dietary fiber per 100 grams and yogurt does not contain significant amounts.
sugar
Tomato and yogurt contain similar amounts of sugar - tomato has 2.6g of sugar per 100 grams and yogurt has 4.7g of sugar.
Protein
protein
Yogurt has 294% more protein than tomato - tomato has 0.88g of protein per 100 grams and yogurt has 3.5g of protein.
Fat
saturated fat
Tomato has 73.8 times less saturated fat than yogurt - tomato has 0.03g of saturated fat per 100 grams and yogurt has 2.1g of saturated fat.
cholesterol
Tomato has less cholesterol than yogurt - yogurt has 13mg 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 26 times more Vitamin C than yogurt - tomato has 13.7mg of Vitamin C per 100 grams and yogurt has 0.5mg of Vitamin C.
Vitamin A
Tomato and yogurt contain similar amounts of Vitamin A - tomato has 42ug of Vitamin A per 100 grams and yogurt has 27ug of Vitamin A.
Vitamin D
Yogurt and tomato contain similar amounts of Vitamin D - yogurt has 2iu of Vitamin D per 100 grams and tomato does not contain significant amounts.
Vitamin E
Tomato and yogurt contain similar amounts of Vitamin E - tomato has 0.54mg of Vitamin E per 100 grams and yogurt has 0.06mg of Vitamin E.
Vitamin K
Tomato and yogurt contain similar amounts of Vitamin K - tomato has 7.9ug of Vitamin K per 100 grams and yogurt has 0.2ug of Vitamin K.
The B Vitamins
Yogurt has more riboflavin, pantothenic acid and Vitamin B12, however, tomato contains more niacin and Vitamin B6. Both yogurt and tomato contain significant amounts of thiamin and folate.
| Yogurt | Tomato | |
|---|---|---|
| Thiamin | 0.029 MG | 0.037 MG |
| Riboflavin | 0.142 MG | 0.019 MG |
| Niacin | 0.075 MG | 0.594 MG |
| Pantothenic acid | 0.389 MG | 0.089 MG |
| Vitamin B6 | 0.032 MG | 0.08 MG |
| Folate | 7 UG | 15 UG |
| Vitamin B12 | 0.37 UG | ~ |
Minerals
calcium
Yogurt is an excellent source of calcium and it has 11 times more calcium than tomato - tomato has 10mg of calcium per 100 grams and yogurt has 121mg of calcium.
iron
Tomato and yogurt contain similar amounts of iron - tomato has 0.27mg of iron per 100 grams and yogurt has 0.05mg of iron.
potassium
Tomato is a great source of potassium and it has 53% more potassium than yogurt - tomato has 237mg of potassium per 100 grams and yogurt has 155mg 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,
| Yogurt | Tomato | |
|---|---|---|
| beta-carotene | 5 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, yogurt has more alpha linoleic acid (ALA) than tomato per 100 grams.
| Yogurt | Tomato | |
|---|---|---|
| alpha linoleic acid | 0.027 G | 0.003 G |
| Total | 0.027 G | 0.003 G |
omega 6s
Comparing omega-6 fatty acids, both yogurt and tomato contain significant amounts of linoleic acid.
| Yogurt | Tomato | |
|---|---|---|
| linoleic acid | 0.065 G | 0.08 G |
| Total | 0.065 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.
Yogurt 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 yogurt contain more calories in 100 grams?Tomato has 70% less calories than yogurt - tomato has 18 calories in 100g and yogurt has 61 calories.
Does tomato or yogurt have more carbohydrates?
By weight, both tomato and yogurt are low in carbohydrates - tomato has 3.9g of carbs for 100g and yogurt has 4.7g of carbohydrates. the carbs in tomato are made of 70% sugar and 30% dietary fiber, whereas the carbs in yogurt comprise of 100% sugar.
Does tomato or yogurt contain more calcium?
Yogurt is a rich source of calcium and it has 11 times more calcium than tomato - tomato has 10mg of calcium in 100 grams and yogurt has 121mg of calcium.