Tomato VS Wild Rice
A detailed nutritional comparison
Tomato
Wild Rice
🎯 Quick Verdict
Tomatoes are low-calorie, hydrating, and rich in vitamins, particularly vitamin C and potassium. Wild rice, on the other hand, is a nutrient-dense grain that offers significantly more protein and fiber, along with a variety of essential minerals such as magnesium and zinc. Use tomatoes for light, refreshing meals or snacks, and wild rice for filling, nutrient-packed dishes suitable for sustained energy and muscle support.
Smart Nutrition Tracking with SnapCalorie
📊 Nutritional Comparison
Macronutrients
| Nutrient | Food 1 | Food 2 | Winner |
|---|---|---|---|
| Calories | 18 calories (per 100g) | 357 calories (per 100g) | ✓ |
| Protein | 0.9g | 14.6g | ✓ |
| Carbs | 3.9g | 74.9g | ✓ |
| Fat | 0.2g | 1.9g | ✓ |
| Fiber | 1.2g | 6.2g | ✓ |
Vitamins & Minerals
| Nutrient | Food 1 | Food 2 | Winner |
|---|---|---|---|
| Vitamin C | 13.7mg | Trace Only | ✓ |
| Vitamin A | 833 IU | Trace Only | ✓ |
| Potassium | 237mg | 166mg | ✓ |
| Magnesium | 11mg | 177mg | ✓ |
| Zinc | 0.2mg | 2.2mg | ✓ |
| Iron | 0.3mg | 1.96mg | ✓ |
🏆 Category Winners
Protein
Wild rice contains significantly more protein (14.6g vs 0.9g per 100g).
Fiber
Wild rice has over 5 times more fiber per serving (6.2g vs 1.2g).
Calories
Tomatoes are much lower in calories (18 calories vs 357 calories per 100g).
Vitamins
Tomatoes excel in providing vitamin C, vitamin A, and potassium, making them a better source of key vitamins.
🥗 Diet Compatibility
Keto
Food 1: Compatible
Food 2: Not Compatible
Tomatoes are very low in carbs, whereas wild rice is high-carb.
Vegan
Food 1: Compatible
Food 2: Compatible
Both foods are plant-based and suitable for vegan diets.
Gluten Free
Food 1: Compatible
Food 2: Compatible
Neither food contains gluten.
Paleo
Food 1: Compatible
Food 2: Compatible
Both align with paleo diets as natural, unprocessed foods.
Low-Carb
Food 1: Compatible
Food 2: Not Compatible
Tomatoes are low-carb (3.9g per 100g), whereas wild rice is carb-dense (74.9g per 100g).
💪 Health Benefits Comparison
Food 1 Benefits
- Rich in antioxidants like vitamin C for immune support
- Low in calories, supporting weight management
- Contains lycopene, which may help reduce the risk of heart disease
Food 2 Benefits
- High in protein for muscle maintenance and repair
- Excellent fiber content for improved digestion and satiety
- Rich in magnesium and zinc for energy production and immune health
✅ The Bottom Line
Both foods serve distinct purposes in the diet. Tomatoes are a low-calorie, vitamin-rich option that is perfect for light snacks, salad toppings, or hydration, while wild rice provides sustained energy, protein, and fiber, making it ideal for active individuals or as a hearty side dish. Choose tomatoes for light meals and wild rice for nutrient-dense, filling dishes.
Choose Food 1 for: Weight management, hydration, immune support
Choose Food 2 for: Sustained energy, muscle repair, digestion
