Tomato vs. Yellow Corn
Nutrition comparison of Tomato and Cooked Yellow Corn
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
tomato
versus
cooked
yellow corn
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in tomato and yellow corn:
- Both yellow corn and tomato are high in potassium.
- Tomato has 4.3 times less carbohydrates than yellow corn.
- Tomato has more beta-carotene, alpha-carotene and lycopene than yellow corn, however, yellow corn contains more lutein + zeaxanthin than tomato.
- Tomato has signficantly less calories than yellow corn.
- Tomato is a great source of Vitamin C.
- Yellow corn has more thiamin, riboflavin, niacin and pantothenic acid.
- Yellow corn is a great source of dietary fiber.
USDA sources for nutritional information: Tomato (Tomatoes, red, ripe, raw, year round average) and Yellow Corn (Corn, sweet, yellow, cooked, boiled, drained, without salt) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Tomato has signficantly less calories than yellow corn - yellow corn has 96 calories per 100 grams and tomato has 18 calories.
For macronutrient ratios, tomato is heavier in protein and similar to yellow corn for carbs and fat. Tomato has a macronutrient ratio of 17:75:9 and for yellow corn, 12:76:12 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Tomato | Yellow Corn | |
|---|---|---|
| Protein | 17% | 12% |
| Carbohydrates | 75% | 76% |
| Fat | 9% | 12% |
| Alcohol | ~ | ~ |
carbohydrates
Tomato has 4.3 times less carbohydrates than yellow corn - yellow corn has 21g of total carbs per 100 grams and tomato has 3.9g of carbohydrates.
dietary fiber
Yellow corn is a great source of dietary fiber and it has 100% more dietary fiber than tomato - yellow corn has 2.4g of dietary fiber per 100 grams and tomato has 1.2g of dietary fiber.
sugar
Yellow corn and tomato contain similar amounts of sugar - yellow corn has 4.5g of sugar per 100 grams and tomato has 2.6g of sugar.
Protein
protein
Yellow corn has 288% more protein than tomato - yellow corn has 3.4g of protein per 100 grams and tomato has 0.88g of protein.
Fat
saturated fat
Both yellow corn and tomato are low in saturated fat - yellow corn has 0.2g 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 149% more Vitamin C than yellow corn - yellow corn has 5.5mg of Vitamin C per 100 grams and tomato has 13.7mg of Vitamin C.
Vitamin A
Tomato has 223% more Vitamin A than yellow corn - yellow corn has 13ug of Vitamin A per 100 grams and tomato has 42ug of Vitamin A.
Vitamin E
Yellow corn and tomato contain similar amounts of Vitamin E - yellow corn has 0.09mg of Vitamin E per 100 grams and tomato has 0.54mg of Vitamin E.
Vitamin K
Yellow corn and tomato contain similar amounts of Vitamin K - yellow corn has 0.4ug of Vitamin K per 100 grams and tomato has 7.9ug of Vitamin K.
The B Vitamins
Yellow corn has more thiamin, riboflavin, niacin and pantothenic acid. Both tomato and yellow corn contain significant amounts of Vitamin B6 and folate.
| Tomato | Yellow Corn | |
|---|---|---|
| Thiamin | 0.037 MG | 0.093 MG |
| Riboflavin | 0.019 MG | 0.057 MG |
| Niacin | 0.594 MG | 1.683 MG |
| Pantothenic acid | 0.089 MG | 0.792 MG |
| Vitamin B6 | 0.08 MG | 0.139 MG |
| Folate | 15 UG | 23 UG |
Minerals
calcium
Yellow corn and tomato contain similar amounts of calcium - yellow corn has 3mg of calcium per 100 grams and tomato has 10mg of calcium.
iron
Yellow corn and tomato contain similar amounts of iron - yellow corn has 0.45mg of iron per 100 grams and tomato has 0.27mg of iron.
potassium
Both yellow corn and tomato are high in potassium. Yellow corn is very similar to yellow corn for potassium - yellow corn has 218mg 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, tomato has more beta-carotene, alpha-carotene and lycopene than yellow corn per 100 grams, however, yellow corn contains more lutein + zeaxanthin than tomato per 100 grams.
| Tomato | Yellow Corn | |
|---|---|---|
| beta-carotene | 449 UG | 66 UG |
| alpha-carotene | 101 UG | 23 UG |
| lycopene | 2573 UG | ~ |
| lutein + zeaxanthin | 123 UG | 906 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, yellow corn has more alpha linoleic acid (ALA) than tomato per 100 grams.
| Tomato | Yellow Corn | |
|---|---|---|
| alpha linoleic acid | 0.003 G | 0.018 G |
| Total | 0.003 G | 0.018 G |
omega 6s
Comparing omega-6 fatty acids, yellow corn has more linoleic acid than tomato per 100 grams.
| Tomato | Yellow Corn | |
|---|---|---|
| linoleic acid | 0.08 G | 0.586 G |
| Total | 0.08 G | 0.586 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: Tomato (Tomatoes, red, ripe, raw, year round average) and Yellow Corn (Corn, sweet, yellow, cooked, boiled, drained, without salt) .
Tomato g
()
|
Daily Values (%) |
Cooked Yellow Corn g
()
|
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|---|---|---|---|---|---|---|---|
| KCAL % |
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5% | calories | 5% |
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KCAL % | |
| G % |
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5% | carbohydrates | 5% |
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G % | |
| G % |
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5% | dietary fiber | 5% |
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G % | |
| G | 5% | sugar | 5% | G | |||
| G % |
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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 % |
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5% | sodium | 5% |
|
MG % | |
| 5% | Vitamins and Minerals | 5% | |||||
| UG % |
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5% | Vitamin A | 5% |
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UG % | |
| MG % |
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5% | Vitamin C | 5% |
|
MG % | |
| IU % |
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5% | Vitamin D | 5% |
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IU % | |
| MG % |
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5% | calcium | 5% |
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MG % | |
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5% | iron | 5% |
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MG % | |
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5% | magnesium | 5% |
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MG % | |
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5% | potassium | 5% |
|
MG % | |
| MG % |
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5% | thiamin (Vit B1) | 5% |
|
MG % | |
| MG % |
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5% | riboflavin (Vit B2) | 5% |
|
MG % | |
| MG % |
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5% | niacin (Vit B3) | 5% |
|
MG % | |
| MG % |
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5% | Vitamin B6 | 5% |
|
MG % | |
| MG % |
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5% | pantothenic acid (Vit B5) | 5% |
|
MG % | |
| UG % |
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5% | folate (Vit B9) | 5% |
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UG % | |
| UG % |
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5% | Vitamin B12 | 5% |
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UG % | |
| MG % |
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5% | Vitamin E | 5% |
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MG % | |
| UG % |
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5% | Vitamin K | 5% |
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UG % | |
| G % |
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5% | protein | 5% |
|
G % | |
| UG % |
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5% | biotin (Vit B7) | 5% |
|
UG % | |
| MG % |
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5% | choline | 5% |
|
MG % | |
| MG % |
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5% | chlorine | 5% |
|
MG % | |
| UG % |
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5% | chromium | 5% |
|
UG % | |
| MG % |
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5% | copper | 5% |
|
MG % | |
| UG % |
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5% | fluoride | 5% |
|
UG % | |
| UG % |
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5% | iodine | 5% |
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UG % | |
| MG % |
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5% | manganese | 5% |
|
MG % | |
| UG % |
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5% | molybdenum | 5% |
|
UG % | |
| MG % |
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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 yellow corn or tomato contain more calories in 100 grams?Tomato has signficantly less calories than yellow corn - yellow corn has 96 calories in 100g and tomato has 18 calories.
Does yellow corn or tomato have more carbohydrates?
By weight, tomato has 4.3 times fewer carbohydrates than yellow corn - yellow corn has 21g of carbs for 100g and tomato has 3.9g of carbohydrates.
Does yellow corn or tomato contain more potassium?
Both yellow corn and tomato are high in potassium. Yellow corn is very similar to yellow corn for potassium - yellow corn has 218mg of potassium in 100 grams and tomato has 237mg of potassium.