Tomato VS Bean Salad
A detailed nutritional comparison
Tomato
Bean Salad
🎯 Quick Verdict
Tomatoes are low-calorie, hydrating, and rich in vitamins C and A, while bean salad offers more protein, fiber, and overall nutrient density per serving. Opt for tomatoes for quick low-calorie snacks, and choose bean salad for a nutrient-packed meal or sustained energy source.
Smart Nutrition Tracking with SnapCalorie
📊 Nutritional Comparison
Macronutrients
| Nutrient | Food 1 | Food 2 | Winner |
|---|---|---|---|
| Calories | 18 (per 100g) | 250 (per serving, ~200g) | ✓ |
| Protein | 0.9g (per 100g) | 10g (per serving) | ✓ |
| Carbs | 3.9g (per 100g) | 30g (per serving) | ✓ |
| Fat | 0.2g (per 100g) | 7g (per serving) | ✓ |
| Fiber | 1.2g (per 100g) | 8g (per serving) | ✓ |
Vitamins & Minerals
| Nutrient | Food 1 | Food 2 | Winner |
|---|---|---|---|
| Vitamin C | 13.7mg (per 100g) | 4mg (per serving) | ✓ |
| Vitamin A | 833 IU (per 100g) | 60 IU (per serving) | ✓ |
| Iron | 0.3mg (per 100g) | 2.5mg (per serving) | ✓ |
| Calcium | 10mg (per 100g) | 60mg (per serving) | ✓ |
🏆 Category Winners
Protein
Bean salad provides significantly more protein (10g vs 0.9g per serving).
Fiber
Bean salad contains 8g of fiber, compared to 1.2g in tomatoes.
Calories
Tomatoes are much lower in calories (18 vs 250).
Vitamins
Tomatoes are richer in vitamins A and C, beneficial for immune and eye health.
🥗 Diet Compatibility
Keto
Food 1: Compatible
Food 2: Not Compatible
Tomatoes are low-carb (3.9g per 100g), while bean salad has high carbs (30g per serving).
Vegan
Food 1: Compatible
Food 2: Compatible
Both foods are plant-based and suitable for a vegan diet.
Gluten Free
Food 1: Compatible
Food 2: Compatible
Neither food contains gluten.
Paleo
Food 1: Compatible
Food 2: Not Compatible
Tomatoes fit paleo guidelines; bean salad, depending on its preparation, may not be strictly paleo.
Low Carb
Food 1: Compatible
Food 2: Not Compatible
Tomatoes are low-carb (3.9g per 100g). Bean salad is higher in carbs (30g per serving).
💪 Health Benefits Comparison
Food 1 Benefits
- Rich in vitamin C to boost immune health
- Contains lycopene, an antioxidant for skin and heart health
- Low-calorie and hydrating, supporting weight management
Food 2 Benefits
- High in protein, supporting muscle repair and maintenance
- Excellent source of fiber to aid digestion
- Rich in iron and calcium, supporting bone health and red blood cell production
✅ The Bottom Line
Choose tomatoes for low-calorie, hydrating snacks rich in vitamins and antioxidants. Opt for bean salad as a protein-packed meal with more fiber and minerals to sustain energy and improve overall nutrient density.
Choose Food 1 for: Weight management, hydration, quick immune-boost snacks
Choose Food 2 for: Sustained energy, high-protein meals, digestive health
