Egg vs. Tomato
Nutrition comparison of Egg and Tomato
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
egg
versus
tomato
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in egg and tomato:
- Egg has more lutein + zeaxanthin than tomato, however, tomato contains more beta-carotene, alpha-carotene and lycopene than egg.
- Egg has more riboflavin, pantothenic acid, Vitamin B6, folate and Vitamin B12, however, tomato contains more niacin.
- Egg has signficantly more iron than tomato.
- Egg is a great source of Vitamin D and calcium.
- Egg is an excellent source of Vitamin A and protein.
- Tomato has 110.6 times less saturated fat than egg.
- Tomato is a great source of Vitamin C and potassium.
USDA sources for nutritional information: Egg (Egg, whole, raw, fresh) and Tomato (Tomatoes, red, ripe, raw, year round average) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Egg is high in calories and tomato has 87% less calories than egg - tomato has 18 calories per 100 grams and egg has 143 calories.
For macronutrient ratios, egg is heavier in protein, much lighter in carbs and much heavier in fat compared to tomato per calorie. Egg has a macronutrient ratio of 36:2:62 and for tomato, 17:75:9 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Egg | Tomato | |
|---|---|---|
| Protein | 36% | 17% |
| Carbohydrates | 2% | 75% |
| Fat | 62% | 9% |
| Alcohol | ~ | ~ |
carbohydrates
Both tomato and egg are low in carbohydrates - tomato has 3.9g of total carbs per 100 grams and egg has 0.72g of carbohydrates.
The carbs in tomato are made of 69% sugar and 31% dietary fiber, whereas the carbs in egg comprise of 100% sugar.
dietary fiber
Tomato has more dietary fiber than egg - tomato has 1.2g of dietary fiber per 100 grams and egg does not contain significant amounts.
sugar
Tomato and egg contain similar amounts of sugar - tomato has 2.6g of sugar per 100 grams and egg has 0.37g of sugar.
Protein
protein
Egg is an excellent source of protein and it has 13 times more protein than tomato - tomato has 0.88g of protein per 100 grams and egg has 12.6g of protein.
Fat
saturated fat
Tomato has 110.6 times less saturated fat than egg - tomato has 0.03g of saturated fat per 100 grams and egg has 3.1g of saturated fat.
trans fat
Both egg and tomato are low in trans fat - egg has 0.04g of trans fat per 100 grams and tomato does not contain significant amounts.
cholesterol
Egg is high in cholesterol and tomato has less cholesterol than egg - egg has 372mg 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 more Vitamin C than egg - tomato has 13.7mg of Vitamin C per 100 grams and egg does not contain significant amounts.
Vitamin A
Egg is an excellent source of Vitamin A and it has 281% more Vitamin A than tomato - tomato has 42ug of Vitamin A per 100 grams and egg has 160ug of Vitamin A.
Vitamin D
Egg is a great source of Vitamin D and it has more Vitamin D than tomato - egg has 82iu of Vitamin D per 100 grams and tomato does not contain significant amounts.
Vitamin E
Tomato and egg contain similar amounts of Vitamin E - tomato has 0.54mg of Vitamin E per 100 grams and egg has 1.1mg of Vitamin E.
Vitamin K
Tomato and egg contain similar amounts of Vitamin K - tomato has 7.9ug of Vitamin K per 100 grams and egg has 0.3ug of Vitamin K.
The B Vitamins
Egg has more riboflavin, pantothenic acid, Vitamin B6, folate and Vitamin B12, however, tomato contains more niacin. Both egg and tomato contain significant amounts of thiamin.
| Egg | Tomato | |
|---|---|---|
| Thiamin | 0.04 MG | 0.037 MG |
| Riboflavin | 0.457 MG | 0.019 MG |
| Niacin | 0.075 MG | 0.594 MG |
| Pantothenic acid | 1.533 MG | 0.089 MG |
| Vitamin B6 | 0.17 MG | 0.08 MG |
| Folate | 47 UG | 15 UG |
| Vitamin B12 | 0.89 UG | ~ |
Minerals
calcium
Egg is a great source of calcium and it has 460% more calcium than tomato - tomato has 10mg of calcium per 100 grams and egg has 56mg of calcium.
iron
Egg has signficantly more iron than tomato - tomato has 0.27mg of iron per 100 grams and egg has 1.8mg of iron.
potassium
Tomato is a great source of potassium and it has 72% more potassium than egg - tomato has 237mg of potassium per 100 grams and egg has 138mg 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, egg has more lutein + zeaxanthin than tomato per 100 grams, however, tomato contains more beta-carotene, alpha-carotene and lycopene than egg per 100 grams.
| Egg | Tomato | |
|---|---|---|
| lutein + zeaxanthin | 503 UG | 123 UG |
| beta-carotene | ~ | 449 UG |
| alpha-carotene | ~ | 101 UG |
| lycopene | ~ | 2573 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, egg has more alpha linoleic acid (ALA) and DHA than tomato per 100 grams.
| Egg | Tomato | |
|---|---|---|
| alpha linoleic acid | 0.048 G | 0.003 G |
| DHA | 0.058 G | ~ |
| DPA | 0.007 G | ~ |
| Total | 0.113 G | 0.003 G |
omega 6s
Comparing omega-6 fatty acids, egg has more linoleic acid than tomato per 100 grams.
| Egg | Tomato | |
|---|---|---|
| other omega 6 | 0.022 G | ~ |
| linoleic acid | 1.555 G | 0.08 G |
| Total | 1.577 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.
Egg g
()
|
Daily Values (%) |
Tomato g
()
|
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|---|---|---|---|---|---|---|---|
| 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 % |
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5% | iron | 5% |
|
MG % | |
| MG % |
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5% | magnesium | 5% |
|
MG % | |
| MG % |
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5% | potassium | 5% |
|
MG % | |
| MG % |
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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 % |
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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 egg contain more calories in 100 grams?Egg is high in calories and tomato has 90% less calories than egg - tomato has 18 calories in 100g and egg has 143 calories.
Is tomato or egg better for protein?
Egg is a fantastic source of protein and it has 13 times more protein than tomato - tomato has 0.88g of protein per 100 grams and egg has 12.6g of protein.
Does tomato or egg have more carbohydrates?
By weight, both tomato and egg are low in carbohydrates - tomato has 3.9g of carbs for 100g and egg has 0.72g of carbohydrates. the carbs in tomato are made of 70% sugar and 30% dietary fiber, whereas the carbs in egg comprise of 100% sugar.