Tomato VS Sardines
A detailed nutritional comparison
Tomato
Sardines
🎯 Quick Verdict
Sardines pack significantly more protein and healthy fats, making them excellent for nutrient-dense meals or omega-3 intake, while tomatoes excel in fiber and are a low-calorie, vitamin-rich food. Choose tomatoes for light, refreshing dishes and sardines for protein-focused meals and heart-health benefits.
Smart Nutrition Tracking with SnapCalorie
📊 Nutritional Comparison
Macronutrients
| Nutrient | Food 1 | Food 2 | Winner |
|---|---|---|---|
| Calories | 18 kcal (per 100g) | 208 kcal (per 100g) | ✓ |
| Protein | 0.9g | 24.6g | ✓ |
| Carbs | 3.9g | 0g | ✓ |
| Fat | 0.2g | 11.5g | ✓ |
| Fiber | 1.2g | 0g | ✓ |
Vitamins & Minerals
| Nutrient | Food 1 | Food 2 | Winner |
|---|---|---|---|
| Vitamin C | 18mg | 0mg | ✓ |
| Vitamin D | 0mcg | 193 IU (4.8mcg) | ✓ |
| Calcium | 10mg | 382mg | ✓ |
| Iron | 0.3mg | 2.9mg | ✓ |
🏆 Category Winners
Protein
Sardines contain 24g of protein per 100g compared to 0.9g in tomatoes.
Fiber
Tomatoes provide 1.2g of fiber per 100g, while sardines have none.
Calories
Tomatoes are significantly lower in calories, with only 18 kcal per 100g compared to 208 kcal in sardines.
Vitamins
Sardines excel in key vitamins such as Vitamin D, Calcium, and Iron, which are crucial for bone and circulatory health.
🥗 Diet Compatibility
Keto
Food 1: Not Compatible
Food 2: Compatible
Sardines are low-carb, while tomatoes contain moderate carbs unsuitable for strict keto.
Vegan
Food 1: Compatible
Food 2: Not Compatible
Tomatoes are plant-based, sardines are an animal product.
Gluten Free
Food 1: Compatible
Food 2: Compatible
Both are naturally gluten-free foods.
Paleo
Food 1: Compatible
Food 2: Compatible
Both fit into the paleo diet guidelines.
Low Carb
Food 1: Moderately Compatible
Food 2: Compatible
Sardines have zero carbs, whereas tomatoes have 3.9g per 100g.
💪 Health Benefits Comparison
Food 1 Benefits
- High in vitamin C to support immune health and skin repair
- Contains fiber to aid digestion and promote bowel regularity
- Low-calorie option suitable for weight loss or calorie-conscious diets
- Rich in antioxidants like lycopene that may protect against chronic diseases
Food 2 Benefits
- Excellent source of high-quality protein for muscle growth and repair
- Rich in omega-3 fatty acids, which support heart and brain health
- Provides essential Vitamin D for bone strength and hormone function
- Contains Calcium and Iron for strong bones and robust oxygen transport
✅ The Bottom Line
Tomatoes are ideal for low-calorie diets, fiber intake, and those who want a refreshing, vitamin-rich option. Sardines, with their nutrient-dense profile, are better suited for individuals seeking high protein, healthy fats, and essential minerals.
Choose Food 1 for: Light meals, salads, low-calorie diets, antioxidant intake
Choose Food 2 for: Protein-packed meals, heart health, micronutrient-rich diets
