Orange vs. Tomato

Nutrition comparison of Orange and Tomato


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

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

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

  • Both orange and tomato are high in Vitamin C.
  • Orange has more thiamin and pantothenic acid.
  • Orange is a great source of calcium and dietary fiber.
  • Tomato has 61% less calories than orange.
  • Tomato has 66% less carbohydrates than orange.
  • Tomato has 71% less sugar than orange.
  • Tomato is a great source of potassium.
Detailed nutritional comparison of orange 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: Orange (Oranges, raw, Florida) and Tomato (Tomatoes, red, ripe, raw, year round average) . Have a correction or suggestions? Shoot us an email.


Image of Orange src
Image of Tomato src

Calories and Carbs

calories

Tomato has 61% less calories than orange - orange has 46 calories per 100 grams and tomato has 18 calories.

For macronutrient ratios, orange is lighter in protein, heavier in carbs and lighter in fat compared to tomato per calorie. Orange has a macronutrient ratio of 6:91:4 and for tomato, 17:75:9 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Orange Tomato
Protein 6% 17%
Carbohydrates 91% 75%
Fat 4% 9%
Alcohol ~ ~

carbohydrates

Tomato has 66% less carbohydrates than orange - orange has 11.5g of total carbs per 100 grams and tomato has 3.9g of carbohydrates.

The carbs in orange are made of 79% sugar and 21% dietary fiber, whereas the carbs in tomato comprise of 69% sugar and 31% dietary fiber.

dietary fiber

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

sugar

Tomato has 71% less sugar than orange - orange has 9.1g of sugar per 100 grams and tomato has 2.6g of sugar.

Protein

protein

Orange and tomato contain similar amounts of protein - orange has 0.7g of protein per 100 grams and tomato has 0.88g of protein.

Fat

saturated fat

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

Vitamins

Vitamin C

Both orange and tomato are high in Vitamin C. Orange has 228% more Vitamin C than tomato - orange has 45mg of Vitamin C per 100 grams and tomato has 13.7mg of Vitamin C.

Vitamin A

Tomato has 282% more Vitamin A than orange - orange has 11ug of Vitamin A per 100 grams and tomato has 42ug of Vitamin A.

Vitamin E

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

Vitamin K

Tomato has more Vitamin K than orange - tomato has 7.9ug of Vitamin K per 100 grams and orange does not contain significant amounts.

The B Vitamins

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

Orange Tomato
Thiamin 0.1 MG 0.037 MG
Riboflavin 0.04 MG 0.019 MG
Niacin 0.4 MG 0.594 MG
Pantothenic acid 0.25 MG 0.089 MG
Vitamin B6 0.051 MG 0.08 MG
Folate 17 UG 15 UG

Minerals

calcium

Orange is a great source of calcium and it has 330% more calcium than tomato - orange has 43mg of calcium per 100 grams and tomato has 10mg of calcium.

iron

Orange and tomato contain similar amounts of iron - orange has 0.09mg of iron per 100 grams and tomato has 0.27mg of iron.

potassium

Tomato is a great source of potassium and it has 40% more potassium than orange - orange has 169mg of potassium per 100 grams and tomato has 237mg 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 orange and tomato contain significant amounts of lutein + zeaxanthin.

Orange Tomato
beta-carotene 71 UG 449 UG
alpha-carotene 11 UG 101 UG
lutein + zeaxanthin 129 UG 123 UG
lycopene ~ 2573 UG

Omega-3 and Omega-6

omega 3s

For omega-3 fatty acids, orange has more alpha linoleic acid (ALA) than tomato per 100 grams.

Orange 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 orange per 100 grams.

Orange Tomato
linoleic acid 0.031 G 0.08 G
Total 0.031 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: Orange (Oranges, raw, Florida) and Tomato (Tomatoes, red, ripe, raw, year round average) .

Orange g

()
Daily Values (%)

Tomato g

()
KCAL %
calories
KCAL %
G %
carbohydrates
G %
G %
dietary fiber
G %
G sugar G
G %
total fat
G %
G %
saturated fat
G %
G monounsaturated fat G
G polyunsaturated fat G
G trans fat G
MG cholesterol MG
MG %
sodium
MG %
Vitamins and Minerals
UG %
Vitamin A
UG %
MG %
Vitamin C
MG %
IU %
Vitamin D
IU %
MG %
calcium
MG %
MG %
iron
MG %
MG %
magnesium
MG %
MG %
potassium
MG %
MG %
thiamin (Vit B1)
MG %
MG %
riboflavin (Vit B2)
MG %
MG %
niacin (Vit B3)
MG %
MG %
Vitamin B6
MG %
MG %
pantothenic acid (Vit B5)
MG %
UG %
folate (Vit B9)
UG %
UG %
Vitamin B12
UG %
MG %
Vitamin E
MG %
UG %
Vitamin K
UG %
G %
protein
G %
UG %
biotin (Vit B7)
UG %
MG %
choline
MG %
MG %
chlorine
MG %
UG %
chromium
UG %
MG %
copper
MG %
UG %
fluoride
UG %
UG %
iodine
UG %
MG %
manganese
MG %
UG %
molybdenum
UG %
MG %
phosphorus
MG %
UG %
selenium
UG %
MG %
zinc
MG %
G Water G
G Starch G
G Alcohol G


FAQ

Does orange or tomato contain more calories in 100 grams?
Tomato has 60% less calories than orange - orange has 46 calories in 100g and tomato has 18 calories.

Does orange or tomato have more carbohydrates?
By weight, tomato has 70% fewer carbohydrates than orange - orange has 11.5g of carbs for 100g and tomato has 3.9g of carbohydrates. the carbs in orange are made of 80% sugar and 20% dietary fiber, whereas the carbs in tomato comprise of 70% sugar and 30% dietary fiber.

Compare Food