Grapes vs. Tomato
Nutrition comparison of Grapes and Tomato
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
grapes
versus
tomato
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in grapes and tomato:
- Grape has more riboflavin, however, tomato contains more niacin and folate.
- Tomato has 3.6 times less carbohydrates than grape.
- Tomato has 4.8 times less sugar than grape.
- Tomato has 74% less calories than grape.
- Tomato is a great source of Vitamin C and potassium.
USDA sources for nutritional information: Grapes (Grapes, red or green (European type, such as Thompson seedless), raw) and Tomato (Tomatoes, red, ripe, raw, year round average) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Tomato has 74% less calories than grape - tomato has 18 calories per 100 grams and grape has 69 calories.
For macronutrient ratios, grapes is lighter in protein, heavier in carbs and lighter in fat compared to tomato per calorie. Grapes has a macronutrient ratio of 4:94:2 and for tomato, 17:75:9 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Grapes | Tomato | |
|---|---|---|
| Protein | 4% | 17% |
| Carbohydrates | 94% | 75% |
| Fat | 2% | 9% |
| Alcohol | ~ | ~ |
carbohydrates
Tomato has 3.6 times less carbohydrates than grape - tomato has 3.9g of total carbs per 100 grams and grape has 18.1g of carbohydrates.
dietary fiber
Tomato and grapes contain similar amounts of dietary fiber - tomato has 1.2g of dietary fiber per 100 grams and grape has 0.9g of dietary fiber.
sugar
Tomato has 4.8 times less sugar than grape - tomato has 2.6g of sugar per 100 grams and grape has 15.5g of sugar.
Protein
protein
Tomato and grapes contain similar amounts of protein - tomato has 0.88g of protein per 100 grams and grape has 0.72g of protein.
Fat
saturated fat
Both tomato and grapes are low in saturated fat - tomato has 0.03g of saturated fat per 100 grams and grape has 0.05g of saturated fat.
Vitamins
Vitamin C
Tomato is a great source of Vitamin C and it has 328% more Vitamin C than grape - tomato has 13.7mg of Vitamin C per 100 grams and grape has 3.2mg of Vitamin C.
Vitamin A
Tomato has 13 times more Vitamin A than grape - tomato has 42ug of Vitamin A per 100 grams and grape has 3ug of Vitamin A.
Vitamin E
Tomato and grapes contain similar amounts of Vitamin E - tomato has 0.54mg of Vitamin E per 100 grams and grape has 0.19mg of Vitamin E.
Vitamin K
Tomato and grapes contain similar amounts of Vitamin K - tomato has 7.9ug of Vitamin K per 100 grams and grape has 14.6ug of Vitamin K.
The B Vitamins
Grape has more riboflavin, however, tomato contains more niacin and folate. Both grapes and tomato contain significant amounts of thiamin, pantothenic acid and Vitamin B6.
| Grapes | Tomato | |
|---|---|---|
| Thiamin | 0.069 MG | 0.037 MG |
| Riboflavin | 0.07 MG | 0.019 MG |
| Niacin | 0.188 MG | 0.594 MG |
| Pantothenic acid | 0.05 MG | 0.089 MG |
| Vitamin B6 | 0.086 MG | 0.08 MG |
| Folate | 2 UG | 15 UG |
Minerals
calcium
Tomato and grapes contain similar amounts of calcium - tomato has 10mg of calcium per 100 grams and grape has 10mg of calcium.
iron
Tomato and grapes contain similar amounts of iron - tomato has 0.27mg of iron per 100 grams and grape has 0.36mg of iron.
potassium
Tomato is a great source of potassium and it has 24% more potassium than grape - tomato has 237mg of potassium per 100 grams and grape has 191mg 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 grapes and tomato contain significant amounts of lutein + zeaxanthin.
| Grapes | Tomato | |
|---|---|---|
| beta-carotene | 39 UG | 449 UG |
| alpha-carotene | 1 UG | 101 UG |
| lutein + zeaxanthin | 72 UG | 123 UG |
| lycopene | ~ | 2573 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, grape has more alpha linoleic acid (ALA) than tomato per 100 grams.
| Grapes | Tomato | |
|---|---|---|
| alpha linoleic acid | 0.011 G | 0.003 G |
| Total | 0.011 G | 0.003 G |
omega 6s
Comparing omega-6 fatty acids, tomato has more linoleic acid than grape per 100 grams.
| Grapes | Tomato | |
|---|---|---|
| linoleic acid | 0.037 G | 0.08 G |
| Total | 0.037 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.
Grapes 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 grapes contain more calories in 100 grams?Tomato has 70% less calories than grape - tomato has 18 calories in 100g and grape has 69 calories.
Does tomato or grapes have more carbohydrates?
By weight, tomato has 3.6 times fewer carbohydrates than grape - tomato has 3.9g of carbs for 100g and grape has 18.1g of carbohydrates.