Tomatoes vs Tomato powder
Nutrition comparison per 100g · USDA SR Legacy & USDA SR Legacy
Tomato powder is higher in more vitamins & minerals
Calories (kcal)
Tomatoes 258
Tomato powder 302
Protein (g)
Tomatoes 14.1
Tomato powder 12.9
Carbs (g)
Tomatoes 55.8
Tomato powder 74.7
Fat (g)
Tomatoes 2.97
Tomato powder 0.440
Fiber (g)
Tomatoes 12.3
Tomato powder 16.5
Quick answers
Which has more protein?
Tomatoes, sun-dried — 14.1g vs 12.9g per 100g.
Which has fewer calories?
Tomatoes, sun-dried — 258 vs 302 kcal per 100g.
Which is more nutrient-dense?
Tomato powder scores higher in more vitamins and minerals per 100g, though both foods can be part of a healthy diet.
Full Nutrition Comparison
All values per 100g edible portion. Green = Food A higher · Blue = Food B higher
| Nutrient | Tomatoes | Tomato powder | Diff |
|---|---|---|---|
| Energy | |||
| Energy | 258 kcal | 302 kcal | -15% |
| Macronutrients | |||
| Water | 14.6 g | 3.06 g | +376% |
| Protein | 14.1 g | 12.9 g | +9% |
| Total lipid (fat) | 2.97 g | 0.440 g | +575% |
| Carbohydrate, by difference | 55.8 g | 74.7 g | -25% |
| Fiber, total dietary | 12.3 g | 16.5 g | -25% |
| Fats & Fatty Acids | |||
| Fatty acids, total saturated | 0.426 g | 0.062 g | +587% |
| Fatty acids, total monounsaturated | 0.487 g | 0.066 g | +638% |
| Fatty acids, total trans | 0 g | 0 g | = |
| Cholesterol | 0 mg | 0 mg | = |
| Vitamins | |||
| Vitamin C, total ascorbic acid | 39.2 mg | 117 mg | -66% |
| Thiamin (Vitamin B1) | 0.528 mg | 0.913 mg | -42% |
| Riboflavin (Vitamin B2) | 0.489 mg | 0.761 mg | -36% |
| Niacin (Vitamin B3) | 9.05 mg | 9.13 mg | -1% |
| Pantothenic acid (Vitamin B5) | 2.09 mg | 3.76 mg | -44% |
| Vitamin B-6 — Pyridoxine | 0.332 mg | 0.457 mg | -27% |
| Biotin (Vitamin B7) | 68.0 ug | 120 ug | -43% |
| Folate, total (Vitamin B9) | 0 ug | 0 ug | = |
| Choline, total | 105 mg | — | |
| Vitamin B-12 — Cobalamin | 0 ug | 0 ug | = |
| Vitamin A, RAE | 44.0 ug | 862 ug | -95% |
| Carotene, beta | 524 ug | 10348 ug | -95% |
| Carotene, alpha | 0 ug | 0 ug | = |
| Vitamin E (alpha-tocopherol) | 0.010 mg | 12.3 mg | -100% |
| Vitamin D (D2 + D3) | 0 ug | 0 ug | = |
| Minerals | |||
| Calcium, Ca | 110 mg | 166 mg | -34% |
| Iron, Fe | 9.09 mg | 4.56 mg | +99% |
| Magnesium, Mg | 194 mg | 178 mg | +9% |
| Phosphorus, P | 356 mg | 295 mg | +21% |
| Potassium, K | 3427 mg | 1927 mg | +78% |
| Sodium, Na | 107 mg | 134 mg | -20% |
| Zinc, Zn | 1.99 mg | 1.71 mg | +16% |
| Copper, Cu | 1.42 mg | 1.24 mg | +15% |
| Manganese, Mn | 1.85 mg | 1.95 mg | -5% |
| Selenium, Se | 5.50 ug | 5.30 ug | +4% |
| Other Nutrients | |||
| Energy | 1079 kj | 1263 kj | -15% |
| Ash | 12.6 g | 8.91 g | +41% |
| Total Sugars | 37.6 g | 43.9 g | -14% |
| Folic acid (Vitamin B9 — synthetic) | 68.0 ug | 120 ug | -43% |
| Folate, DFE (Vitamin B9 — dietary folate equivalents) | 68.0 ug | 120 ug | -43% |
| Vitamin B-12, added | 0 ug | 0 ug | = |
| Retinol | 0 ug | 0 ug | = |
| Beta-carotene (Provitamin A) | 0 ug | 0 ug | = |
| Vitamin A, IU | 874 IU | 17247 IU | -95% |
| Beta-cryptoxanthin (Provitamin A) | 45902 ug | 46260 ug | -1% |
| Lycopene | 1419 ug | 1370 ug | +4% |
| Vitamin E, added | 0 mg | 0 mg | = |
| Vitamin D (D2 + D3 — total) | 0 IU | 0 IU | = |
| Vitamin K1 — Phylloquinone | 43.0 ug | 48.8 ug | -12% |
| SFA 4:0 (Butyric acid) | 0 g | — | |
| SFA 6:0 (Caproic acid) | 0 g | — | |
| SFA 8:0 (Caprylic acid) | 0 g | — | |
| SFA 10:0 (Capric acid) | 0 g | — | |
| SFA 12:0 (Lauric acid) | 0 g | — | |
| SFA 14:0 (Myristic acid) | 0.004 g | 0 g | |
| SFA 16:0 (Palmitic acid) | 0.326 g | 0.044 g | +641% |
| SFA 18:0 (Stearic acid) | 0.096 g | 0.016 g | +500% |
| MUFA 16:1 (Omega-7, Palmitoleic acid) | 0.011 g | 0.001 g | +1000% |
| MUFA 18:1 (Omega-9, Oleic acid family) | 0.476 g | 0.065 g | +632% |
| MUFA 20:1 (Omega-9, Gondoic / Gadoleic acid) | 0 g | 0.001 g | -100% |
| MUFA 22:1 (Omega-9, Erucic acid family) | 0 g | — | |
| Fatty acids, total polyunsaturated | 1.12 g | 0.179 g | +523% |
| PUFA 18:2 (Omega-6, Linoleic acid) | 1.10 g | 0.171 g | +546% |
| PUFA 18:3 (Omega-3, Alpha-linolenic family) | 0.011 g | 0.007 g | +57% |
| PUFA 18:4 n-3 (Omega-3, SDA — Stearidonic acid) | 0 g | — | |
| PUFA 20:4 (Omega-6, Arachidonic acid family) | 0 g | — | |
| PUFA 20:5 n-3 (Omega-3, EPA — Eicosapentaenoic acid) | 0 g | — | |
| PUFA 22:5 n-3 (Omega-3, DPA — Docosapentaenoic acid) | 0 g | — | |
| PUFA 22:6 n-3 (Omega-3, DHA — Docosahexaenoic acid) | 0 g | — | |
| Tryptophan (EAA) | 0.104 g | 0.089 g | +17% |
| Threonine (EAA) | 0.357 g | 0.295 g | +21% |
| Isoleucine (EAA, BCAA) | 0.339 g | 0.250 g | +36% |
| Leucine (EAA, BCAA) | 0.517 g | 0.359 g | +44% |
| Lysine (EAA) | 0.519 g | 0.370 g | +40% |
| Methionine (EAA) | 0.122 g | 0.066 g | +85% |
| Cystine (conditionally essential) | 0.183 g | 0.076 g | +141% |
| Phenylalanine (EAA) | 0.366 g | 0.273 g | +34% |
| Tyrosine (conditionally essential) | 0.242 g | 0.173 g | +40% |
| Valine (EAA, BCAA) | 0.361 g | 0.264 g | +37% |
| Arginine (conditionally essential) | 0.343 g | 0.258 g | +33% |
| Histidine (EAA) | 0.214 g | 0.204 g | +5% |
| Alanine | 0.402 g | 0.405 g | -1% |
| Aspartic acid | 1.96 g | 1.62 g | +21% |
| Glutamic acid | 5.20 g | 5.16 g | +1% |
| Glycine (conditionally essential) | 0.348 g | 0.213 g | +63% |
| Proline (conditionally essential) | 0.266 g | 0.283 g | -6% |
| Serine | 0.375 g | 0.308 g | +22% |
| Alcohol, ethyl | 0 g | 0 g | = |
| Caffeine | 0 mg | — | |
| Theobromine | 0 mg | — | |
* All values per 100g edible portion. Source: USDA SR Legacy and USDA SR Legacy. Diff column shows percentage difference relative to Food B.
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