Oats vs. Tomato
Nutrition comparison of Oats and Tomato
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
oats
versus
tomato
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in oats and tomato:
- Both oats and tomato are high in potassium.
- Oat has more thiamin, riboflavin, pantothenic acid and folate.
- Oat is a great source of calcium.
- Oat is an excellent source of dietary fiber, iron and protein.
- Tomato has 42.4 times less saturated fat than oat.
- Tomato is a great source of Vitamin C.
USDA sources for nutritional information: Oats (Oats (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.
Calories and Carbs
calories
Oat is high in calories and tomato has 95% less calories than oat - oat has 389 calories per 100 grams and tomato has 18 calories.
For macronutrient ratios, oats is lighter in carbs, heavier in fat and similar to tomato for protein. Oats has a macronutrient ratio of 17:67:16 and for tomato, 17:75:9 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Oats | Tomato | |
|---|---|---|
| Protein | 17% | 17% |
| Carbohydrates | 67% | 75% |
| Fat | 16% | 9% |
| Alcohol | ~ | ~ |
carbohydrates
Oat is high in carbohydrates and tomato has 94% less carbohydrates than oat - oat has 66.3g of total carbs per 100 grams and tomato has 3.9g of carbohydrates.
dietary fiber
Oat is an excellent source of dietary fiber and it has 783% more dietary fiber than tomato - oat has 10.6g of dietary fiber per 100 grams and tomato has 1.2g of dietary fiber.
sugar
Oat has less sugar than tomato - tomato has 2.6g of sugar per 100 grams and oat does not contain significant amounts.
Protein
protein
Oat is an excellent source of protein and it has 18 times more protein than tomato - oat has 16.9g of protein per 100 grams and tomato has 0.88g of protein.
Fat
saturated fat
Tomato has 42.4 times less saturated fat than oat - oat has 1.2g 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 more Vitamin C than oat - tomato has 13.7mg of Vitamin C per 100 grams and oat does not contain significant amounts.
Vitamin A
Tomato has more Vitamin A than oat - tomato has 42ug of Vitamin A per 100 grams and oat does not contain significant amounts.
Vitamin E
Tomato has more Vitamin E than oat - tomato has 0.54mg of Vitamin E per 100 grams and oat does not contain significant amounts.
Vitamin K
Tomato has more Vitamin K than oat - tomato has 7.9ug of Vitamin K per 100 grams and oat does not contain significant amounts.
The B Vitamins
Oat has more thiamin, riboflavin, pantothenic acid and folate. Both oats and tomato contain significant amounts of niacin and Vitamin B6.
| Oats | Tomato | |
|---|---|---|
| Thiamin | 0.763 MG | 0.037 MG |
| Riboflavin | 0.139 MG | 0.019 MG |
| Niacin | 0.961 MG | 0.594 MG |
| Pantothenic acid | 1.349 MG | 0.089 MG |
| Vitamin B6 | 0.119 MG | 0.08 MG |
| Folate | 56 UG | 15 UG |
Minerals
calcium
Oat is a great source of calcium and it has 440% more calcium than tomato - oat has 54mg of calcium per 100 grams and tomato has 10mg of calcium.
iron
Oat is an excellent source of iron and it has 16 times more iron than tomato - oat has 4.7mg of iron per 100 grams and tomato has 0.27mg of iron.
potassium
Both oats and tomato are high in potassium. Oat has 81% more potassium than tomato - oat has 429mg of potassium per 100 grams and tomato has 237mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, oat has more alpha linoleic acid (ALA) than tomato per 100 grams.
| Oats | Tomato | |
|---|---|---|
| alpha linoleic acid | 0.111 G | 0.003 G |
| Total | 0.111 G | 0.003 G |
omega 6s
Comparing omega-6 fatty acids, oat has more linoleic acid than tomato per 100 grams.
| Oats | Tomato | |
|---|---|---|
| linoleic acid | 2.424 G | 0.08 G |
| Total | 2.424 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.
Oats 156g
(
cup
)
|
Daily Values (%) |
Tomato 149g
(
cup cherry tomatoes
)
|
|||||
|---|---|---|---|---|---|---|---|
| 607KCAL 30% |
|
>999% | calories | 5% |
|
27KCAL 1% | |
| 103G 41% |
|
>999% | carbohydrates | 5% |
|
5.8G 2% | |
| 17G 66% |
|
844% | dietary fiber | 5% |
|
1.8G 7% | |
| 5% | sugar | >999% | 3.9G | ||||
| 11G 17% |
|
>999% | total fat | 5% |
|
0.3G 1% | |
| 1.9G 11% |
|
>999% | saturated fat | 5% |
|
0.04G 0.2% | |
| 3.4G | >999% | monounsaturated fat | 5% | 0.05G | |||
| 4G | >999% | polyunsaturated fat | 5% | 0.12G | |||
| 3.1MG 0.2% |
|
5% | sodium | 142% |
|
7.5MG 1% | |
| 5% | Vitamins and Minerals | 5% | |||||
|
|
5% | Vitamin A | >999% |
|
63UG 9% | ||
|
|
5% | Vitamin C | >999% |
|
20MG 27% | ||
| 84MG 8% |
|
460% | calcium | 5% |
|
15MG 2% | |
| 7.4MG 41% |
|
>999% | iron | 5% |
|
0.4MG 2% | |
| 276MG 89% |
|
>999% | magnesium | 5% |
|
16MG 5% | |
| 669MG 29% |
|
90% | potassium | 5% |
|
353MG 15% | |
| 1.2MG 108% |
|
>999% | thiamin (Vit B1) | 5% |
|
0.06MG 5% | |
| 0.22MG 20% |
|
631% | riboflavin (Vit B2) | 5% |
|
0.03MG 3% | |
| 1.5MG 11% |
|
69% | niacin (Vit B3) | 5% |
|
0.89MG 6% | |
| 0.19MG 14% |
|
58% | Vitamin B6 | 5% |
|
0.12MG 9% | |
| 2.1MG 42% |
|
>999% | pantothenic acid (Vit B5) | 5% |
|
0.13MG 3% | |
| 87UG 22% |
|
295% | folate (Vit B9) | 5% |
|
22UG 6% | |
|
|
5% | Vitamin E | >999% |
|
0.8MG 5% | ||
|
|
5% | Vitamin K | >999% |
|
12UG 13% | ||
| 26G 53% |
|
>999% | protein | 5% |
|
1.3G 3% | |
|
|
5% | choline | >999% |
|
10MG 2% | ||
| 0.98MG 81% |
|
988% | copper | 5% |
|
0.09MG 7% | |
|
|
5% | fluoride | >999% |
|
3.4UG 0.1% | ||
| 7.7MG 426% |
|
>999% | manganese | 5% |
|
0.17MG 9% | |
| 816MG 117% |
|
>999% | phosphorus | 5% |
|
36MG 5% | |
| 6.2MG 77% |
|
>999% | zinc | 5% |
|
0.25MG 3% | |
| 13G | 5% | Water | 985% | 141G | |||
NO SIGNIFICANT AMOUNTS (either food): Starch, Alcohol, chlorine, chromium, iodine, molybdenum, selenium, Vitamin D, biotin (Vit B7), Vitamin B12, cholesterol, trans fat. |
|||||||
FAQ
Does oats or tomato contain more calories in 100 grams?Oat is high in calories and tomato has 100% less calories than oat - oat has 389 calories in 100g and tomato has 18 calories.
Does oats or tomato have more carbohydrates?
By weight, oat is high in carbohydrates and tomato has 90% fewer carbohydrates than oat - oat has 66.3g of carbs for 100g and tomato has 3.9g of carbohydrates.
Does oats or tomato contain more iron?
Oat is an abundant source of iron and it has 16 times more iron than tomato - oat has 4.7mg of iron in 100 grams and tomato has 0.27mg of iron.
Does oats or tomato contain more potassium?
Both oats and tomato are high in potassium. Oat has 80% more potassium than tomato - oat has 429mg of potassium in 100 grams and tomato has 237mg of potassium.