Yogurt vs. Tomato

Nutrition comparison of Yogurt and Tomato


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

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

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

  • Tomato has 70% less calories than yogurt.
  • Tomato has 73.8 times less saturated fat than yogurt.
  • Tomato is a great source of Vitamin C and potassium.
  • Yogurt has more riboflavin, pantothenic acid and Vitamin B12, however, tomato contains more niacin and Vitamin B6.
  • Yogurt is an excellent source of calcium.
Detailed nutritional comparison of yogurt 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: Yogurt (Yogurt, plain, whole milk) and Tomato (Tomatoes, red, ripe, raw, year round average) . Have a correction or suggestions? Shoot us an email.


Image of Yogurt src
Image of Tomato src

Calories and Carbs

calories

Tomato has 70% less calories than yogurt - tomato has 18 calories per 100 grams and yogurt has 61 calories.

For macronutrient ratios, yogurt is heavier in protein, much lighter in carbs and much heavier in fat compared to tomato per calorie. Yogurt has a macronutrient ratio of 23:30:47 and for tomato, 17:75:9 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Yogurt Tomato
Protein 23% 17%
Carbohydrates 30% 75%
Fat 47% 9%
Alcohol ~ ~

carbohydrates

Both tomato and yogurt are low in carbohydrates - tomato has 3.9g of total carbs per 100 grams and yogurt has 4.7g of carbohydrates.

The carbs in tomato are made of 69% sugar and 31% dietary fiber, whereas the carbs in yogurt comprise of 100% sugar.

dietary fiber

Tomato has more dietary fiber than yogurt - tomato has 1.2g of dietary fiber per 100 grams and yogurt does not contain significant amounts.

sugar

Tomato and yogurt contain similar amounts of sugar - tomato has 2.6g of sugar per 100 grams and yogurt has 4.7g of sugar.

Protein

protein

Yogurt has 294% more protein than tomato - tomato has 0.88g of protein per 100 grams and yogurt has 3.5g of protein.

Fat

saturated fat

Tomato has 73.8 times less saturated fat than yogurt - tomato has 0.03g of saturated fat per 100 grams and yogurt has 2.1g of saturated fat.

cholesterol

Tomato has less cholesterol than yogurt - yogurt has 13mg 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 26 times more Vitamin C than yogurt - tomato has 13.7mg of Vitamin C per 100 grams and yogurt has 0.5mg of Vitamin C.

Vitamin A

Tomato and yogurt contain similar amounts of Vitamin A - tomato has 42ug of Vitamin A per 100 grams and yogurt has 27ug of Vitamin A.

Vitamin D

Yogurt and tomato contain similar amounts of Vitamin D - yogurt has 2iu of Vitamin D per 100 grams and tomato does not contain significant amounts.

Vitamin E

Tomato and yogurt contain similar amounts of Vitamin E - tomato has 0.54mg of Vitamin E per 100 grams and yogurt has 0.06mg of Vitamin E.

Vitamin K

Tomato and yogurt contain similar amounts of Vitamin K - tomato has 7.9ug of Vitamin K per 100 grams and yogurt has 0.2ug of Vitamin K.

The B Vitamins

Yogurt has more riboflavin, pantothenic acid and Vitamin B12, however, tomato contains more niacin and Vitamin B6. Both yogurt and tomato contain significant amounts of thiamin and folate.

Yogurt Tomato
Thiamin 0.029 MG 0.037 MG
Riboflavin 0.142 MG 0.019 MG
Niacin 0.075 MG 0.594 MG
Pantothenic acid 0.389 MG 0.089 MG
Vitamin B6 0.032 MG 0.08 MG
Folate 7 UG 15 UG
Vitamin B12 0.37 UG ~

Minerals

calcium

Yogurt is an excellent source of calcium and it has 11 times more calcium than tomato - tomato has 10mg of calcium per 100 grams and yogurt has 121mg of calcium.

iron

Tomato and yogurt contain similar amounts of iron - tomato has 0.27mg of iron per 100 grams and yogurt has 0.05mg of iron.

potassium

Tomato is a great source of potassium and it has 53% more potassium than yogurt - tomato has 237mg of potassium per 100 grams and yogurt has 155mg 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,

Yogurt Tomato
beta-carotene 5 UG 449 UG
alpha-carotene ~ 101 UG
lycopene ~ 2573 UG
lutein + zeaxanthin ~ 123 UG

Omega-3 and Omega-6

omega 3s

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

Yogurt Tomato
alpha linoleic acid 0.027 G 0.003 G
Total 0.027 G 0.003 G

omega 6s

Comparing omega-6 fatty acids, both yogurt and tomato contain significant amounts of linoleic acid.

Yogurt Tomato
linoleic acid 0.065 G 0.08 G
Total 0.065 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: Yogurt (Yogurt, plain, whole milk) and Tomato (Tomatoes, red, ripe, raw, year round average) .

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choline
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chlorine
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G Water G
G Starch G
G Alcohol G


FAQ

Does tomato or yogurt contain more calories in 100 grams?
Tomato has 70% less calories than yogurt - tomato has 18 calories in 100g and yogurt has 61 calories.

Does tomato or yogurt have more carbohydrates?
By weight, both tomato and yogurt are low in carbohydrates - tomato has 3.9g of carbs for 100g and yogurt has 4.7g of carbohydrates. the carbs in tomato are made of 70% sugar and 30% dietary fiber, whereas the carbs in yogurt comprise of 100% sugar.

Does tomato or yogurt contain more calcium?
Yogurt is a rich source of calcium and it has 11 times more calcium than tomato - tomato has 10mg of calcium in 100 grams and yogurt has 121mg of calcium.

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