Turkey vs. Tomato
Nutrition comparison of Cooked Turkey and Tomato
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
cooked
turkey
versus
tomato
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in turkey and tomato:
- Both tomato and turkey are high in potassium.
- Tomato has 75.9 times less saturated fat than turkey.
- Tomato has signficantly less cholesterol than turkey.
- Tomato is a great source of Vitamin C.
- Turkey has more riboflavin, niacin, pantothenic acid, Vitamin B6 and Vitamin B12.
- Turkey is an excellent source of protein.
USDA sources for nutritional information: Turkey (Turkey, whole, meat and skin, cooked, roasted) and Tomato (Tomatoes, red, ripe, raw, year round average) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Turkey is high in calories and tomato has 90% less calories than turkey - tomato has 18 calories per 100 grams and turkey has 189 calories.
For macronutrient ratios, turkey is much heavier in protein, much lighter in carbs and much heavier in fat compared to tomato per calorie. Turkey has a macronutrient ratio of 63:0:37 and for tomato, 17:75:9 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Turkey | Tomato | |
|---|---|---|
| Protein | 63% | 17% |
| Carbohydrates | ~ | 75% |
| Fat | 37% | 9% |
| Alcohol | ~ | ~ |
carbohydrates
Both tomato and turkey are low in carbohydrates - tomato has 3.9g of total carbs per 100 grams and turkey has 0.06g of carbohydrates.
dietary fiber
Tomato has more dietary fiber than turkey - tomato has 1.2g of dietary fiber per 100 grams and turkey does not contain significant amounts.
sugar
Turkey has less sugar than tomato - tomato has 2.6g of sugar per 100 grams and turkey does not contain significant amounts.
Protein
protein
Turkey is an excellent source of protein and it has 31 times more protein than tomato - tomato has 0.88g of protein per 100 grams and turkey has 28.6g of protein.
Fat
saturated fat
Tomato has 75.9 times less saturated fat than turkey - tomato has 0.03g of saturated fat per 100 grams and turkey has 2.2g of saturated fat.
trans fat
Both turkey and tomato are low in trans fat - turkey has 0.1g of trans fat per 100 grams and tomato does not contain significant amounts.
cholesterol
Tomato has signficantly less cholesterol than turkey - turkey has 109mg 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 turkey - tomato has 13.7mg of Vitamin C per 100 grams and turkey does not contain significant amounts.
Vitamin A
Tomato has 250% more Vitamin A than turkey - tomato has 42ug of Vitamin A per 100 grams and turkey has 12ug of Vitamin A.
Vitamin D
Turkey has more Vitamin D than tomato - turkey has 15iu of Vitamin D per 100 grams and tomato does not contain significant amounts.
Vitamin E
Tomato and turkey contain similar amounts of Vitamin E - tomato has 0.54mg of Vitamin E per 100 grams and turkey has 0.07mg of Vitamin E.
Vitamin K
Tomato has more Vitamin K than turkey - tomato has 7.9ug of Vitamin K per 100 grams and turkey does not contain significant amounts.
The B Vitamins
Turkey has more riboflavin, niacin, pantothenic acid, Vitamin B6 and Vitamin B12. Both turkey and tomato contain significant amounts of thiamin and folate.
| Turkey | Tomato | |
|---|---|---|
| Thiamin | 0.045 MG | 0.037 MG |
| Riboflavin | 0.281 MG | 0.019 MG |
| Niacin | 9.573 MG | 0.594 MG |
| Pantothenic acid | 0.948 MG | 0.089 MG |
| Vitamin B6 | 0.616 MG | 0.08 MG |
| Folate | 9 UG | 15 UG |
| Vitamin B12 | 1.02 UG | ~ |
Minerals
calcium
Tomato and turkey contain similar amounts of calcium - tomato has 10mg of calcium per 100 grams and turkey has 14mg of calcium.
iron
Turkey has 304% more iron than tomato - tomato has 0.27mg of iron per 100 grams and turkey has 1.1mg of iron.
potassium
Both tomato and turkey are high in potassium. Tomato is very similar to tomato for potassium - tomato has 237mg of potassium per 100 grams and turkey has 239mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, turkey has more alpha linoleic acid (ALA) than tomato per 100 grams.
| Turkey | Tomato | |
|---|---|---|
| alpha linoleic acid | 0.108 G | 0.003 G |
| DHA | 0.005 G | ~ |
| EPA | 0.008 G | ~ |
| DPA | 0.008 G | ~ |
| Total | 0.129 G | 0.003 G |
omega 6s
Comparing omega-6 fatty acids, turkey has more linoleic acid than tomato per 100 grams.
| Turkey | Tomato | |
|---|---|---|
| other omega 6 | 0.01 G | ~ |
| linoleic acid | 1.873 G | 0.08 G |
| Total | 1.883 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.
Cooked Turkey 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 turkey contain more calories in 100 grams?Turkey is high in calories and tomato has 90% less calories than turkey - tomato has 18 calories in 100g and turkey has 189 calories.
Is tomato or turkey better for protein?
Turkey is a fantastic source of protein and it has 31 times more protein than tomato - tomato has 0.88g of protein per 100 grams and turkey has 28.6g of protein.
Does tomato or turkey have more carbohydrates?
By weight, both tomato and turkey are low in carbohydrates - tomato has 3.9g of carbs for 100g and turkey has 0.06g of carbohydrates.
Does tomato or turkey contain more potassium?
Both tomato and turkey are high in potassium. Tomato is very similar to tomato for potassium - tomato has 237mg of potassium in 100 grams and turkey has 239mg of potassium.