Apple vs. Tomato

Nutrition comparison of Apple and Tomato


Ever wonder how your favorite foods stack up against each other in terms of nutrition?

We compared the nutritional contents of apple versus tomato (100g each) below using 2020 USDA and NIH data[1].

For a quick recap of significant nutrients and differences in apple and tomato:

  • Apple is a great source of dietary fiber.
  • Tomato has 65% less calories than apple.
  • Tomato has 72% less carbohydrates than apple.
  • Tomato has 75% less sugar than apple.
  • Tomato has more niacin and folate.
  • Tomato is a great source of Vitamin C and potassium.
Detailed nutritional comparison of apple and tomato is analyzed below. You can also visualize the nutritional comparison for a custom portion or serving size and see how the nutrition compares.

USDA sources for nutritional information: Apple (Apples, raw, with skin (Includes foods for USDA's Food Distribution Program)) and Tomato (Tomatoes, red, ripe, raw, year round average) . Have a correction or suggestions? Shoot us an email.


Image of Apple src
Image of Tomato src

Calories and Carbs

calories

Tomato has 65% less calories than apple - tomato has 18 calories per 100 grams and apple has 52 calories.

For macronutrient ratios, apple is lighter in protein, much heavier in carbs and lighter in fat compared to tomato per calorie. Apple has a macronutrient ratio of 2:96:3 and for tomato, 17:75:9 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Apple Tomato
Protein 2% 17%
Carbohydrates 96% 75%
Fat 3% 9%
Alcohol ~ ~

carbohydrates

Tomato has 72% less carbohydrates than apple - tomato has 3.9g of total carbs per 100 grams and apple has 13.8g of carbohydrates.

The carbs in tomato are made of 69% sugar and 31% dietary fiber, whereas the carbs in apple comprise of 81% sugar and 19% dietary fiber.

dietary fiber

Apple is a great source of dietary fiber and it has 100% more dietary fiber than tomato - tomato has 1.2g of dietary fiber per 100 grams and apple has 2.4g of dietary fiber.

sugar

Tomato has 75% less sugar than apple - tomato has 2.6g of sugar per 100 grams and apple has 10.4g of sugar.



Protein

protein

Tomato and apple contain similar amounts of protein - tomato has 0.88g of protein per 100 grams and apple has 0.26g of protein.

Fat

saturated fat

Both tomato and apple are low in saturated fat - tomato has 0.03g of saturated fat per 100 grams and apple has 0.03g of saturated fat.

Vitamins

Vitamin C

Tomato is a great source of Vitamin C and it has 198% more Vitamin C than apple - tomato has 13.7mg of Vitamin C per 100 grams and apple has 4.6mg of Vitamin C.

Vitamin A

Tomato has 13 times more Vitamin A than apple - tomato has 42ug of Vitamin A per 100 grams and apple has 3ug of Vitamin A.

Vitamin E

Tomato and apple contain similar amounts of Vitamin E - tomato has 0.54mg of Vitamin E per 100 grams and apple has 0.18mg of Vitamin E.

Vitamin K

Tomato and apple contain similar amounts of Vitamin K - tomato has 7.9ug of Vitamin K per 100 grams and apple has 2.2ug of Vitamin K.

The B Vitamins

Tomato has more niacin and folate. Both apple and tomato contain significant amounts of thiamin, riboflavin, pantothenic acid and Vitamin B6.

Apple Tomato
Thiamin 0.017 MG 0.037 MG
Riboflavin 0.026 MG 0.019 MG
Niacin 0.091 MG 0.594 MG
Pantothenic acid 0.061 MG 0.089 MG
Vitamin B6 0.041 MG 0.08 MG
Folate 3 UG 15 UG

Minerals

calcium

Tomato and apple contain similar amounts of calcium - tomato has 10mg of calcium per 100 grams and apple has 6mg of calcium.

iron

Tomato and apple contain similar amounts of iron - tomato has 0.27mg of iron per 100 grams and apple has 0.12mg of iron.

potassium

Tomato is a great source of potassium and it has 121% more potassium than apple - tomato has 237mg of potassium per 100 grams and apple has 107mg of potassium.

Antioxidants and Phytonutrients

flavonoids

Naturally occuring in fruits and vegetables, flavonoids are associated with many health benefits and used in a variety of medicinal and pharmaceutical applications. [2][3]

For specific flavonoid compounds, both apple and tomato contain small amounts of kaempferol.

Apple Tomato
luteolin 0.12 mg ~
kaempferol 0.14 mg 0.09 mg
Quercetin 4.01 mg 0.58 mg
myricetin ~ 0.13 mg

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,

Apple Tomato
beta-carotene 27 UG 449 UG
lutein + zeaxanthin 29 UG 123 UG
alpha-carotene ~ 101 UG
lycopene ~ 2573 UG

Omega-3 and Omega-6

omega 3s

For omega-3 fatty acids, both apple and tomato contain small amounts of alpha linoleic acid (ALA).

Apple Tomato
alpha linoleic acid 0.009 G 0.003 G
Total 0.009 G 0.003 G

omega 6s

Comparing omega-6 fatty acids, both apple and tomato contain significant amounts of linoleic acid.

Apple Tomato
linoleic acid 0.043 G 0.08 G
Total 0.043 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: Apple (Apples, raw, with skin (Includes foods for USDA's Food Distribution Program)) and Tomato (Tomatoes, red, ripe, raw, year round average) .

Apple g

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G Water G
G Starch G
G Alcohol G


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