Tomato VS Feta Cheese
A detailed nutritional comparison
Tomato
Feta Cheese
🎯 Quick Verdict
Tomatoes are low-calorie, high-fiber, and vitamin-rich, perfect for weight loss and heart-friendly diets. Feta cheese offers more protein and calcium but is higher in calories and fat, suited for those needing nutrient density and muscle recovery. Both have unique strengths depending on dietary needs.
Smart Nutrition Tracking with SnapCalorie
📊 Nutritional Comparison
Macronutrients
| Nutrient | Food 1 | Food 2 | Winner |
|---|---|---|---|
| Calories | 18 per 100g | 264 per 100g | ✓ |
| Protein | 0.9g per 100g | 14.2g per 100g | ✓ |
| Carbs | 3.9g per 100g | 4.1g per 100g | ✓ |
| Fat | 0.2g per 100g | 21.3g per 100g | ✓ |
| Fiber | 1.2g per 100g | 0g per 100g | ✓ |
Vitamins & Minerals
| Nutrient | Food 1 | Food 2 | Winner |
|---|---|---|---|
| Vitamin A | 833 IU per 100g | 125 IU per 100g | ✓ |
| Vitamin C | 14mg per 100g | 0mg per 100g | ✓ |
| Calcium | 10mg per 100g | 493mg per 100g | ✓ |
| Iron | 0.27mg per 100g | 0.18mg per 100g | ✓ |
🏆 Category Winners
Protein
Feta cheese provides significantly more protein (14.2g per 100g vs. 0.9g for tomato).
Fiber
Tomato contains 1.2g of fiber, while feta cheese contains no fiber.
Calories
Tomato is a low-calorie food (18 calories per 100g vs 264 calories in feta cheese).
🥗 Diet Compatibility
Keto
Food 1: Partially Compatible
Food 2: Compatible
Tomatoes are not extremely low-carb but can fit into keto diets in moderation; feta cheese is keto-friendly due to its high fat content.
Vegan
Food 1: Compatible
Food 2: Not Compatible
Tomatoes are plant-based; feta cheese is derived from animal milk.
Gluten Free
Food 1: Compatible
Food 2: Compatible
Both foods are naturally gluten-free.
Paleo
Food 1: Compatible
Food 2: Partially Compatible
Tomatoes are paleo-friendly; feta cheese may not strictly fit paleo guidelines as it is a processed dairy product.
Low Carb
Food 1: Compatible
Food 2: Compatible
Tomatoes have moderate carbs (4g per 100g), making them suitable for low-carb diets; feta cheese is also low-carb.
💪 Health Benefits Comparison
Food 1 Benefits
- Rich in antioxidants like lycopene for heart health
- Provides vitamin C to strengthen the immune system
- Low-calorie and high-fiber, beneficial for weight management
- Contains potassium to support healthy blood pressure
Food 2 Benefits
- Good source of protein for muscle repair and maintenance
- Provides calcium for strong bones and teeth
- High in B vitamins, which support energy metabolism
- Contains healthy fats to aid in nutrient absorption
✅ The Bottom Line
Choose tomatoes for weight loss, immune support, and heart health due to their low-calorie profile and antioxidant content. Opt for feta cheese when seeking high protein and calcium levels for muscle and bone health. Combining both can provide a balanced nutrient boost with diverse health benefits.
Choose Food 1 for: Weight loss, heart health, vegetable-based dishes
Choose Food 2 for: High-protein diets, muscle recovery, Mediterranean-inspired meals
