First, let's take a look at the macros. Each of these are listed in grams and as usual, normalized to 200 calories for easy comparison, so we're always comparing apples to apples.
| Tomatoes | Cocoa |
| Nutrient | tomatoes | cocoa |
| Protein | 10g | 3g |
| Carbohydrate | 44g | 42g |
| Fiber | 13g | 2g |
| Fat | 2g | 2g |
| Monounsat. Fat | 0g | 2g |
| Polyunsat. Fat | 1g | 0g |
| Saturated Fat | 0g | 1g |
Next, let's take a look at the Vitamin density. These values are shown in units of percent of recommended daily intake. And since we're showing 200 calories worth, this means anything above 10% is good.
| Nutrient | tomatoes | cocoa |
| Choline | 18% | 4% |
| Vitamin A | 75% | 0% |
| Vitamin C | 188% | 0% |
| Vitamin E | 50% | 1% |
| Vitamin K | 110% | 1% |
Tomatoes have significantly more Vitamins A, E, C, K than cocoa. Tomatoes are a good source of Magnesium, Zinc, Calcium. Tomatoes are a great source of Vitamin A, Vitamin E, Thiamin, Niacin, Vitamin B6, Potassium, Phosphorus, Iron. Tomatoes are an excellent source of Vitamin K, Vitamin C. Cocoa are a good source of Riboflavin, Phosphorus.
And here we see the B-vitamins: B1 (Thiamin), B2 (Riboflavin), B3 (Niacin), B5 (Pantothenic Acid), B6 (Pyridoxine)
| Nutrient | tomatoes | cocoa |
| Vitamin B1 | 41% | 5% |
| Vitamin B2 | 19% | 26% |
| Vitamin B3 | 55% | 3% |
| Vitamin B5 | 20% | 9% |
| Vitamin B6 | 81% | 5% |
| Vitamin B12 | 0% | 9% |
Now, lets look at mineral density. Here we have a lot of important electrolytes and minerals. Once again, units are in percent of RDI, thus for this 200 calorie serving anything above 10% would considered high.
| Nutrient | tomatoes | cocoa |
| Sodium | 4% | 17% |
| Potasium | 75% | 10% |
| Calcium | 22% | 13% |
| Magnesium | 35% | 12% |
| Phosphorus | 46% | 27% |
| Iron | 50% | 10% |
| Manganese | 55% | 6% |
| Selenium | 0% | 6% |
| Copper | 66% | 14% |
| Zinc | 20% | 8% |
Rank foods/recipes by Nutrients
You can use the Nutrient based Food and recipe finder, to rank foods based on nutrients:
And get results like this:
