Side-by-Side Comparison

Quinoa (Cooked) vs Tomato (Red Raw)

Factual nutritional comparison based on verified food composition records.

Compare other foods

Food A

Food B

Fluffy cooked quinoa showing tiny light spiraled germ rings

grains

Quinoa (Cooked)

120Calories

4.4Protein

2.8Fiber

0.0Vit C

View Details

Clean ripe red tomato with slice displaying juicy seed chambers

vegetables

Tomato (Red Raw)

18Calories

0.9Protein

1.2Fiber

13.7Vit C

View Details

Highlights

Nutritional Takeaways

Based on standard 100g edible portion comparison

Lower Calories

-85%

Tomato (Red Raw)

Tomato (Red Raw) has fewer calories (energy) (18 kcal vs 120 kcal, 102 kcal less).

Higher Protein

+400%

Quinoa (Cooked)

Quinoa (Cooked) provides 4.4 g vs 0.88 g in Tomato (Red Raw) (+3.5 g, +400%).

Higher Dietary Fiber

+133%

Quinoa (Cooked)

Quinoa (Cooked) provides 2.8 g vs 1.2 g in Tomato (Red Raw) (+1.6 g, +133%).

Higher Vitamin C

Tomato (Red Raw)

Tomato (Red Raw) provides 13.7 mg vs 0 mg in Quinoa (Cooked) (+13.7 mg).

Comparing per 100 g standard edible portion.

Nutrient

Quinoa (Cooked)100 g edible portion

Tomato (Red Raw)100 g edible portion

Macronutrients6 nutrients

Calories (Energy)Quinoa (Cooked) higher

Quinoa (Cooked)

120 kcal6% DV

Tomato (Red Raw)

18 kcal1% DV

Quinoa (Cooked) provides 120 kcal vs 18 kcal in Tomato (Red Raw) (+102 kcal, +567%).

ProteinQuinoa (Cooked) higher

Quinoa (Cooked)

4.4 g9% DV

Tomato (Red Raw)

0.88 g2% DV

Quinoa (Cooked) provides 4.4 g vs 0.88 g in Tomato (Red Raw) (+3.5 g, +400%).

CarbohydratesQuinoa (Cooked) higher

Quinoa (Cooked)

21.3 g8% DV

Tomato (Red Raw)

3.9 g1% DV

Quinoa (Cooked) provides 21.3 g vs 3.9 g in Tomato (Red Raw) (+17.4 g, +448%).

Dietary FiberQuinoa (Cooked) higher

Quinoa (Cooked)

2.8 g10% DV

Tomato (Red Raw)

1.2 g4% DV

Quinoa (Cooked) provides 2.8 g vs 1.2 g in Tomato (Red Raw) (+1.6 g, +133%).

Total FatQuinoa (Cooked) higher

Quinoa (Cooked)

1.9 g2% DV

Tomato (Red Raw)

0.20 g

Quinoa (Cooked) provides 1.9 g vs 0.20 g in Tomato (Red Raw) (+1.7 g, +860%).

Total SugarsTomato (Red Raw) higher

Quinoa (Cooked)

0.87 g2% DV

Tomato (Red Raw)

2.6 g5% DV

Tomato (Red Raw) provides 2.6 g vs 0.87 g in Quinoa (Cooked) (+1.8 g, +202%).

Vitamins12 nutrients

Vitamin CTomato (Red Raw) higher

Quinoa (Cooked)

0 mg

Tomato (Red Raw)

13.7 mg15% DV

Tomato (Red Raw) has higher vitamin c (13.7 mg vs 0 mg).

Vitamin A (RAE)Tomato (Red Raw) higher

Quinoa (Cooked)

1.0 µg

Tomato (Red Raw)

42 µg5% DV

Tomato (Red Raw) provides 42 µg vs 1.0 µg in Quinoa (Cooked) (+41 µg, +4100%).

Vitamin DSimilar

Quinoa (Cooked)

0 µg

Tomato (Red Raw)

0 µg

Both Quinoa (Cooked) and Tomato (Red Raw) provide similar amounts of vitamin d (0 µg).

Vitamin EQuinoa (Cooked) higher

Quinoa (Cooked)

0.63 mg4% DV

Tomato (Red Raw)

0.54 mg4% DV

Quinoa (Cooked) provides 0.63 mg vs 0.54 mg in Tomato (Red Raw) (+0.09 mg, +17%).

Vitamin KTomato (Red Raw) higher

Quinoa (Cooked)

0 µg

Tomato (Red Raw)

7.9 µg7% DV

Tomato (Red Raw) has higher vitamin k (7.9 µg vs 0 µg).

Folate (DFE)Quinoa (Cooked) higher

Quinoa (Cooked)

42 µg11% DV

Tomato (Red Raw)

15 µg4% DV

Quinoa (Cooked) provides 42 µg vs 15 µg in Tomato (Red Raw) (+27 µg, +180%).

Thiamin (Vitamin B1)Quinoa (Cooked) higher

Quinoa (Cooked)

0.11 mg9% DV

Tomato (Red Raw)

0.04 mg3% DV

Quinoa (Cooked) provides slightly more thiamin (vitamin b1) (0.11 mg vs 0.04 mg).

Riboflavin (Vitamin B2)Quinoa (Cooked) higher

Quinoa (Cooked)

0.11 mg8% DV

Tomato (Red Raw)

0.02 mg1% DV

Quinoa (Cooked) provides slightly more riboflavin (vitamin b2) (0.11 mg vs 0.02 mg).

Niacin (Vitamin B3)Tomato (Red Raw) higher

Quinoa (Cooked)

0.41 mg3% DV

Tomato (Red Raw)

0.59 mg4% DV

Tomato (Red Raw) provides 0.59 mg vs 0.41 mg in Quinoa (Cooked) (+0.18 mg, +44%).

Pantothenic Acid (B5)Quinoa (Cooked) higher

Quinoa (Cooked)

0.23 mg5% DV

Tomato (Red Raw)

0.09 mg2% DV

Quinoa (Cooked) provides 0.23 mg vs 0.09 mg in Tomato (Red Raw) (+0.14 mg, +156%).

Vitamin B6Similar

Quinoa (Cooked)

0.12 mg7% DV

Tomato (Red Raw)

0.08 mg5% DV

Both Quinoa (Cooked) and Tomato (Red Raw) provide similar amounts of vitamin b6 (0.12 mg).

Vitamin B12Similar

Quinoa (Cooked)

0 µg

Tomato (Red Raw)

0 µg

Both Quinoa (Cooked) and Tomato (Red Raw) provide similar amounts of vitamin b12 (0 µg).

Minerals7 nutrients

SodiumQuinoa (Cooked) higher

Quinoa (Cooked)

7.0 mg

Tomato (Red Raw)

5.0 mg

Quinoa (Cooked) provides 7.0 mg vs 5.0 mg in Tomato (Red Raw) (+2.0 mg, +40%).

PotassiumTomato (Red Raw) higher

Quinoa (Cooked)

172 mg4% DV

Tomato (Red Raw)

237 mg5% DV

Tomato (Red Raw) provides 237 mg vs 172 mg in Quinoa (Cooked) (+65.0 mg, +38%).

CalciumQuinoa (Cooked) higher

Quinoa (Cooked)

17.0 mg1% DV

Tomato (Red Raw)

10.0 mg1% DV

Quinoa (Cooked) provides 17.0 mg vs 10.0 mg in Tomato (Red Raw) (+7.0 mg, +70%).

IronQuinoa (Cooked) higher

Quinoa (Cooked)

1.5 mg8% DV

Tomato (Red Raw)

0.27 mg2% DV

Quinoa (Cooked) provides 1.5 mg vs 0.27 mg in Tomato (Red Raw) (+1.2 mg, +452%).

MagnesiumQuinoa (Cooked) higher

Quinoa (Cooked)

64.0 mg15% DV

Tomato (Red Raw)

11.0 mg3% DV

Quinoa (Cooked) provides 64.0 mg vs 11.0 mg in Tomato (Red Raw) (+53.0 mg, +482%).

PhosphorusQuinoa (Cooked) higher

Quinoa (Cooked)

152 mg12% DV

Tomato (Red Raw)

24.0 mg2% DV

Quinoa (Cooked) provides 152 mg vs 24.0 mg in Tomato (Red Raw) (+128 mg, +533%).

ZincQuinoa (Cooked) higher

Quinoa (Cooked)

1.1 mg10% DV

Tomato (Red Raw)

0.17 mg2% DV

Quinoa (Cooked) provides 1.1 mg vs 0.17 mg in Tomato (Red Raw) (+0.92 mg, +541%).

Lipids1 nutrients

Saturated FatQuinoa (Cooked) higher

Quinoa (Cooked)

0.23 g1% DV

Tomato (Red Raw)

0.03 g

Quinoa (Cooked) provides 0.23 g vs 0.03 g in Tomato (Red Raw) (+0.20 g, +721%).

Nutrient

Quinoa (Cooked)185 g (1 cup cooked (185 g))

Tomato (Red Raw)123 g (1 medium whole (123 g))

Macronutrients6 nutrients

Calories (Energy)Quinoa (Cooked) higher

Quinoa (Cooked)

222 kcal11% DV

Tomato (Red Raw)

22 kcal1% DV

Quinoa (Cooked) provides 222 kcal vs 22 kcal in Tomato (Red Raw) (+200 kcal, +903%).

ProteinQuinoa (Cooked) higher

Quinoa (Cooked)

8.1 g16% DV

Tomato (Red Raw)

1.1 g2% DV

Quinoa (Cooked) provides 8.1 g vs 1.1 g in Tomato (Red Raw) (+7.1 g, +652%).

CarbohydratesQuinoa (Cooked) higher

Quinoa (Cooked)

39.4 g14% DV

Tomato (Red Raw)

4.8 g2% DV

Quinoa (Cooked) provides 39.4 g vs 4.8 g in Tomato (Red Raw) (+34.6 g, +724%).

Dietary FiberQuinoa (Cooked) higher

Quinoa (Cooked)

5.2 g19% DV

Tomato (Red Raw)

1.5 g5% DV

Quinoa (Cooked) provides 5.2 g vs 1.5 g in Tomato (Red Raw) (+3.7 g, +251%).

Total FatQuinoa (Cooked) higher

Quinoa (Cooked)

3.6 g5% DV

Tomato (Red Raw)

0.25 g

Quinoa (Cooked) provides 3.6 g vs 0.25 g in Tomato (Red Raw) (+3.3 g, +1344%).

Total SugarsTomato (Red Raw) higher

Quinoa (Cooked)

1.6 g3% DV

Tomato (Red Raw)

3.2 g6% DV

Tomato (Red Raw) provides 3.2 g vs 1.6 g in Quinoa (Cooked) (+1.6 g, +101%).

Vitamins12 nutrients

Vitamin CTomato (Red Raw) higher

Quinoa (Cooked)

0 mg

Tomato (Red Raw)

16.9 mg19% DV

Tomato (Red Raw) has higher vitamin c (16.9 mg vs 0 mg).

Vitamin A (RAE)Tomato (Red Raw) higher

Quinoa (Cooked)

1.9 µg

Tomato (Red Raw)

52 µg6% DV

Tomato (Red Raw) provides 52 µg vs 1.9 µg in Quinoa (Cooked) (+50 µg, +2692%).

Vitamin DSimilar

Quinoa (Cooked)

0 µg

Tomato (Red Raw)

0 µg

Both Quinoa (Cooked) and Tomato (Red Raw) provide similar amounts of vitamin d (0 µg).

Vitamin EQuinoa (Cooked) higher

Quinoa (Cooked)

1.2 mg8% DV

Tomato (Red Raw)

0.66 mg4% DV

Quinoa (Cooked) provides 1.2 mg vs 0.66 mg in Tomato (Red Raw) (+0.50 mg, +75%).

Vitamin KTomato (Red Raw) higher

Quinoa (Cooked)

0 µg

Tomato (Red Raw)

9.7 µg8% DV

Tomato (Red Raw) has higher vitamin k (9.7 µg vs 0 µg).

Folate (DFE)Quinoa (Cooked) higher

Quinoa (Cooked)

78 µg19% DV

Tomato (Red Raw)

18 µg5% DV

Quinoa (Cooked) provides 78 µg vs 18 µg in Tomato (Red Raw) (+59 µg, +321%).

Thiamin (Vitamin B1)Quinoa (Cooked) higher

Quinoa (Cooked)

0.20 mg16% DV

Tomato (Red Raw)

0.05 mg4% DV

Quinoa (Cooked) provides slightly more thiamin (vitamin b1) (0.20 mg vs 0.05 mg).

Riboflavin (Vitamin B2)Quinoa (Cooked) higher

Quinoa (Cooked)

0.20 mg16% DV

Tomato (Red Raw)

0.02 mg2% DV

Quinoa (Cooked) provides 0.20 mg vs 0.02 mg in Tomato (Red Raw) (+0.18 mg, +771%).

Niacin (Vitamin B3)Similar

Quinoa (Cooked)

0.76 mg5% DV

Tomato (Red Raw)

0.73 mg5% DV

Both Quinoa (Cooked) and Tomato (Red Raw) provide similar amounts of niacin (vitamin b3) (0.76 mg).

Pantothenic Acid (B5)Quinoa (Cooked) higher

Quinoa (Cooked)

0.42 mg8% DV

Tomato (Red Raw)

0.11 mg2% DV

Quinoa (Cooked) provides 0.42 mg vs 0.11 mg in Tomato (Red Raw) (+0.31 mg, +285%).

Vitamin B6Quinoa (Cooked) higher

Quinoa (Cooked)

0.23 mg13% DV

Tomato (Red Raw)

0.10 mg6% DV

Quinoa (Cooked) provides 0.23 mg vs 0.10 mg in Tomato (Red Raw) (+0.13 mg, +131%).

Vitamin B12Similar

Quinoa (Cooked)

0 µg

Tomato (Red Raw)

0 µg

Both Quinoa (Cooked) and Tomato (Red Raw) provide similar amounts of vitamin b12 (0 µg).

Minerals7 nutrients

SodiumQuinoa (Cooked) higher

Quinoa (Cooked)

13.0 mg1% DV

Tomato (Red Raw)

6.2 mg

Quinoa (Cooked) provides 13.0 mg vs 6.2 mg in Tomato (Red Raw) (+6.8 mg, +111%).

PotassiumQuinoa (Cooked) higher

Quinoa (Cooked)

318 mg7% DV

Tomato (Red Raw)

292 mg6% DV

Quinoa (Cooked) provides 318 mg vs 292 mg in Tomato (Red Raw) (+26.7 mg, +9%).

CalciumQuinoa (Cooked) higher

Quinoa (Cooked)

31.5 mg2% DV

Tomato (Red Raw)

12.3 mg1% DV

Quinoa (Cooked) provides 31.5 mg vs 12.3 mg in Tomato (Red Raw) (+19.2 mg, +156%).

IronQuinoa (Cooked) higher

Quinoa (Cooked)

2.8 mg15% DV

Tomato (Red Raw)

0.33 mg2% DV

Quinoa (Cooked) provides 2.8 mg vs 0.33 mg in Tomato (Red Raw) (+2.4 mg, +730%).

MagnesiumQuinoa (Cooked) higher

Quinoa (Cooked)

118 mg28% DV

Tomato (Red Raw)

13.5 mg3% DV

Quinoa (Cooked) provides 118 mg vs 13.5 mg in Tomato (Red Raw) (+105 mg, +775%).

PhosphorusQuinoa (Cooked) higher

Quinoa (Cooked)

281 mg22% DV

Tomato (Red Raw)

29.5 mg2% DV

Quinoa (Cooked) provides 281 mg vs 29.5 mg in Tomato (Red Raw) (+252 mg, +853%).

ZincQuinoa (Cooked) higher

Quinoa (Cooked)

2.0 mg18% DV

Tomato (Red Raw)

0.21 mg2% DV

Quinoa (Cooked) provides 2.0 mg vs 0.21 mg in Tomato (Red Raw) (+1.8 mg, +864%).

Lipids1 nutrients

Saturated FatQuinoa (Cooked) higher

Quinoa (Cooked)

0.43 g2% DV

Tomato (Red Raw)

0.03 g

Quinoa (Cooked) provides 0.43 g vs 0.03 g in Tomato (Red Raw) (+0.39 g, +1135%).

Nutrient

Quinoa (Cooked)Amount per 100 kcal (83 g)

Tomato (Red Raw)Amount per 100 kcal (556 g)

Macronutrients6 nutrients

Calories (Energy)Similar

Quinoa (Cooked)

100 kcal5% DV

Tomato (Red Raw)

100 kcal5% DV

Both Quinoa (Cooked) and Tomato (Red Raw) provide similar amounts of calories (energy) (100 kcal).

ProteinTomato (Red Raw) higher

Quinoa (Cooked)

3.7 g7% DV

Tomato (Red Raw)

4.9 g10% DV

Tomato (Red Raw) provides 4.9 g vs 3.7 g in Quinoa (Cooked) (+1.2 g, +34%).

CarbohydratesTomato (Red Raw) higher

Quinoa (Cooked)

17.7 g6% DV

Tomato (Red Raw)

21.6 g8% DV

Tomato (Red Raw) provides 21.6 g vs 17.7 g in Quinoa (Cooked) (+3.9 g, +22%).

Dietary FiberTomato (Red Raw) higher

Quinoa (Cooked)

2.3 g8% DV

Tomato (Red Raw)

6.7 g24% DV

Tomato (Red Raw) provides 6.7 g vs 2.3 g in Quinoa (Cooked) (+4.3 g, +187%).

Total FatQuinoa (Cooked) higher

Quinoa (Cooked)

1.6 g2% DV

Tomato (Red Raw)

1.1 g1% DV

Quinoa (Cooked) provides 1.6 g vs 1.1 g in Tomato (Red Raw) (+0.48 g, +43%).

Total SugarsTomato (Red Raw) higher

Quinoa (Cooked)

0.72 g1% DV

Tomato (Red Raw)

14.6 g29% DV

Tomato (Red Raw) provides 14.6 g vs 0.72 g in Quinoa (Cooked) (+13.9 g, +1925%).

Vitamins12 nutrients

Vitamin CTomato (Red Raw) higher

Quinoa (Cooked)

0 mg

Tomato (Red Raw)

76.2 mg85% DV

Tomato (Red Raw) has higher vitamin c (76.2 mg vs 0 mg).

Vitamin A (RAE)Tomato (Red Raw) higher

Quinoa (Cooked)

0.8 µg

Tomato (Red Raw)

234 µg26% DV

Tomato (Red Raw) provides 234 µg vs 0.8 µg in Quinoa (Cooked) (+233 µg, +28035%).

Vitamin DSimilar

Quinoa (Cooked)

0 µg

Tomato (Red Raw)

0 µg

Both Quinoa (Cooked) and Tomato (Red Raw) provide similar amounts of vitamin d (0 µg).

Vitamin ETomato (Red Raw) higher

Quinoa (Cooked)

0.52 mg3% DV

Tomato (Red Raw)

3.0 mg20% DV

Tomato (Red Raw) provides 3.0 mg vs 0.52 mg in Quinoa (Cooked) (+2.5 mg, +474%).

Vitamin KTomato (Red Raw) higher

Quinoa (Cooked)

0 µg

Tomato (Red Raw)

44 µg37% DV

Tomato (Red Raw) has higher vitamin k (44 µg vs 0 µg).

Folate (DFE)Tomato (Red Raw) higher

Quinoa (Cooked)

35 µg9% DV

Tomato (Red Raw)

83 µg21% DV

Tomato (Red Raw) provides 83 µg vs 35 µg in Quinoa (Cooked) (+49 µg, +139%).

Thiamin (Vitamin B1)Tomato (Red Raw) higher

Quinoa (Cooked)

0.09 mg7% DV

Tomato (Red Raw)

0.21 mg17% DV

Tomato (Red Raw) provides 0.21 mg vs 0.09 mg in Quinoa (Cooked) (+0.12 mg, +132%).

Riboflavin (Vitamin B2)Similar

Quinoa (Cooked)

0.09 mg7% DV

Tomato (Red Raw)

0.11 mg8% DV

Both Quinoa (Cooked) and Tomato (Red Raw) provide similar amounts of riboflavin (vitamin b2) (0.09 mg).

Niacin (Vitamin B3)Tomato (Red Raw) higher

Quinoa (Cooked)

0.34 mg2% DV

Tomato (Red Raw)

3.3 mg21% DV

Tomato (Red Raw) provides 3.3 mg vs 0.34 mg in Quinoa (Cooked) (+3.0 mg, +866%).

Pantothenic Acid (B5)Tomato (Red Raw) higher

Quinoa (Cooked)

0.19 mg4% DV

Tomato (Red Raw)

0.49 mg10% DV

Tomato (Red Raw) provides 0.49 mg vs 0.19 mg in Quinoa (Cooked) (+0.31 mg, +161%).

Vitamin B6Tomato (Red Raw) higher

Quinoa (Cooked)

0.10 mg6% DV

Tomato (Red Raw)

0.44 mg26% DV

Tomato (Red Raw) provides 0.44 mg vs 0.10 mg in Quinoa (Cooked) (+0.34 mg, +336%).

Vitamin B12Similar

Quinoa (Cooked)

0 µg

Tomato (Red Raw)

0 µg

Both Quinoa (Cooked) and Tomato (Red Raw) provide similar amounts of vitamin b12 (0 µg).

Minerals7 nutrients

SodiumTomato (Red Raw) higher

Quinoa (Cooked)

5.8 mg

Tomato (Red Raw)

27.8 mg1% DV

Tomato (Red Raw) provides 27.8 mg vs 5.8 mg in Quinoa (Cooked) (+22.0 mg, +378%).

PotassiumTomato (Red Raw) higher

Quinoa (Cooked)

143 mg3% DV

Tomato (Red Raw)

1,318 mg28% DV

Tomato (Red Raw) provides 1,318 mg vs 143 mg in Quinoa (Cooked) (+1,175 mg, +823%).

CalciumTomato (Red Raw) higher

Quinoa (Cooked)

14.1 mg1% DV

Tomato (Red Raw)

55.6 mg4% DV

Tomato (Red Raw) provides 55.6 mg vs 14.1 mg in Quinoa (Cooked) (+41.5 mg, +294%).

IronTomato (Red Raw) higher

Quinoa (Cooked)

1.2 mg7% DV

Tomato (Red Raw)

1.5 mg8% DV

Tomato (Red Raw) provides 1.5 mg vs 1.2 mg in Quinoa (Cooked) (+0.26 mg, +21%).

MagnesiumTomato (Red Raw) higher

Quinoa (Cooked)

53.1 mg13% DV

Tomato (Red Raw)

61.2 mg15% DV

Tomato (Red Raw) provides 61.2 mg vs 53.1 mg in Quinoa (Cooked) (+8.0 mg, +15%).

PhosphorusTomato (Red Raw) higher

Quinoa (Cooked)

126 mg10% DV

Tomato (Red Raw)

133 mg11% DV

Tomato (Red Raw) provides 133 mg vs 126 mg in Quinoa (Cooked) (+7.3 mg, +6%).

ZincSimilar

Quinoa (Cooked)

0.90 mg8% DV

Tomato (Red Raw)

0.95 mg9% DV

Both Quinoa (Cooked) and Tomato (Red Raw) provide similar amounts of zinc (0.90 mg).

Lipids1 nutrients

Saturated FatSimilar

Quinoa (Cooked)

0.19 g1% DV

Tomato (Red Raw)

0.16 g1% DV

Both Quinoa (Cooked) and Tomato (Red Raw) provide similar amounts of saturated fat (0.19 g).

Nutrient

Quinoa (Cooked)Normalized to 300 kcal (250 g)

Tomato (Red Raw)Normalized to 300 kcal (1667 g)

Macronutrients6 nutrients

Calories (Energy)Similar

Quinoa (Cooked)

300 kcal15% DV

Tomato (Red Raw)

300 kcal15% DV

Both Quinoa (Cooked) and Tomato (Red Raw) provide similar amounts of calories (energy) (300 kcal).

ProteinTomato (Red Raw) higher

Quinoa (Cooked)

11.0 g22% DV

Tomato (Red Raw)

14.7 g29% DV

Tomato (Red Raw) provides 14.7 g vs 11.0 g in Quinoa (Cooked) (+3.7 g, +33%).

CarbohydratesTomato (Red Raw) higher

Quinoa (Cooked)

53.3 g19% DV

Tomato (Red Raw)

64.8 g24% DV

Tomato (Red Raw) provides 64.8 g vs 53.3 g in Quinoa (Cooked) (+11.6 g, +22%).

Dietary FiberTomato (Red Raw) higher

Quinoa (Cooked)

7.0 g25% DV

Tomato (Red Raw)

20.0 g71% DV

Tomato (Red Raw) provides 20.0 g vs 7.0 g in Quinoa (Cooked) (+13.0 g, +186%).

Total FatQuinoa (Cooked) higher

Quinoa (Cooked)

4.8 g6% DV

Tomato (Red Raw)

3.3 g4% DV

Quinoa (Cooked) provides 4.8 g vs 3.3 g in Tomato (Red Raw) (+1.5 g, +44%).

Total SugarsTomato (Red Raw) higher

Quinoa (Cooked)

2.2 g4% DV

Tomato (Red Raw)

43.8 g88% DV

Tomato (Red Raw) provides 43.8 g vs 2.2 g in Quinoa (Cooked) (+41.7 g, +1916%).

Vitamins12 nutrients

Vitamin CTomato (Red Raw) higher

Quinoa (Cooked)

0 mg

Tomato (Red Raw)

228 mg254% DV

Tomato (Red Raw) has higher vitamin c (228 mg vs 0 mg).

Vitamin A (RAE)Tomato (Red Raw) higher

Quinoa (Cooked)

2.5 µg

Tomato (Red Raw)

700 µg78% DV

Tomato (Red Raw) provides 700 µg vs 2.5 µg in Quinoa (Cooked) (+698 µg, +27906%).

Vitamin DSimilar

Quinoa (Cooked)

0 µg

Tomato (Red Raw)

0 µg

Both Quinoa (Cooked) and Tomato (Red Raw) provide similar amounts of vitamin d (0 µg).

Vitamin ETomato (Red Raw) higher

Quinoa (Cooked)

1.6 mg11% DV

Tomato (Red Raw)

9.0 mg60% DV

Tomato (Red Raw) provides 9.0 mg vs 1.6 mg in Quinoa (Cooked) (+7.4 mg, +472%).

Vitamin KTomato (Red Raw) higher

Quinoa (Cooked)

0 µg

Tomato (Red Raw)

132 µg110% DV

Tomato (Red Raw) has higher vitamin k (132 µg vs 0 µg).

Folate (DFE)Tomato (Red Raw) higher

Quinoa (Cooked)

105 µg26% DV

Tomato (Red Raw)

250 µg63% DV

Tomato (Red Raw) provides 250 µg vs 105 µg in Quinoa (Cooked) (+145 µg, +138%).

Thiamin (Vitamin B1)Tomato (Red Raw) higher

Quinoa (Cooked)

0.27 mg22% DV

Tomato (Red Raw)

0.62 mg51% DV

Tomato (Red Raw) provides 0.62 mg vs 0.27 mg in Quinoa (Cooked) (+0.35 mg, +131%).

Riboflavin (Vitamin B2)Similar

Quinoa (Cooked)

0.28 mg21% DV

Tomato (Red Raw)

0.32 mg24% DV

Both Quinoa (Cooked) and Tomato (Red Raw) provide similar amounts of riboflavin (vitamin b2) (0.28 mg).

Niacin (Vitamin B3)Tomato (Red Raw) higher

Quinoa (Cooked)

1.0 mg6% DV

Tomato (Red Raw)

9.9 mg62% DV

Tomato (Red Raw) provides 9.9 mg vs 1.0 mg in Quinoa (Cooked) (+8.9 mg, +861%).

Pantothenic Acid (B5)Tomato (Red Raw) higher

Quinoa (Cooked)

0.57 mg11% DV

Tomato (Red Raw)

1.5 mg30% DV

Tomato (Red Raw) provides 1.5 mg vs 0.57 mg in Quinoa (Cooked) (+0.91 mg, +160%).

Vitamin B6Tomato (Red Raw) higher

Quinoa (Cooked)

0.31 mg18% DV

Tomato (Red Raw)

1.3 mg78% DV

Tomato (Red Raw) provides 1.3 mg vs 0.31 mg in Quinoa (Cooked) (+1.0 mg, +334%).

Vitamin B12Similar

Quinoa (Cooked)

0 µg

Tomato (Red Raw)

0 µg

Both Quinoa (Cooked) and Tomato (Red Raw) provide similar amounts of vitamin b12 (0 µg).

Minerals7 nutrients

SodiumTomato (Red Raw) higher

Quinoa (Cooked)

17.5 mg1% DV

Tomato (Red Raw)

83.4 mg4% DV

Tomato (Red Raw) provides 83.4 mg vs 17.5 mg in Quinoa (Cooked) (+65.9 mg, +376%).

PotassiumTomato (Red Raw) higher

Quinoa (Cooked)

430 mg9% DV

Tomato (Red Raw)

3,951 mg84% DV

Tomato (Red Raw) provides 3,951 mg vs 430 mg in Quinoa (Cooked) (+3,521 mg, +819%).

CalciumTomato (Red Raw) higher

Quinoa (Cooked)

42.5 mg3% DV

Tomato (Red Raw)

167 mg13% DV

Tomato (Red Raw) provides 167 mg vs 42.5 mg in Quinoa (Cooked) (+124 mg, +292%).

IronTomato (Red Raw) higher

Quinoa (Cooked)

3.7 mg21% DV

Tomato (Red Raw)

4.5 mg25% DV

Tomato (Red Raw) provides 4.5 mg vs 3.7 mg in Quinoa (Cooked) (+0.78 mg, +21%).

MagnesiumTomato (Red Raw) higher

Quinoa (Cooked)

160 mg38% DV

Tomato (Red Raw)

183 mg44% DV

Tomato (Red Raw) provides 183 mg vs 160 mg in Quinoa (Cooked) (+23.4 mg, +15%).

PhosphorusTomato (Red Raw) higher

Quinoa (Cooked)

380 mg30% DV

Tomato (Red Raw)

400 mg32% DV

Tomato (Red Raw) provides 400 mg vs 380 mg in Quinoa (Cooked) (+20.1 mg, +5%).

ZincTomato (Red Raw) higher

Quinoa (Cooked)

2.7 mg25% DV

Tomato (Red Raw)

2.8 mg26% DV

Tomato (Red Raw) provides 2.8 mg vs 2.7 mg in Quinoa (Cooked) (+0.11 mg, +4%).

Lipids1 nutrients

Saturated FatQuinoa (Cooked) higher

Quinoa (Cooked)

0.58 g3% DV

Tomato (Red Raw)

0.47 g2% DV

Quinoa (Cooked) provides 0.58 g vs 0.47 g in Tomato (Red Raw) (+0.11 g, +23%).

Quinoa (Cooked) vs Tomato (Red Raw)

Quinoa (Cooked)

Tomato (Red Raw)

Nutritional Takeaways

Comparison Summary