There are some things in life that are Black-Or-White; things proven beyond a shadow of doubt to either be or not be, no maybe. Such things are regarded as universal truths: facts that hold firm regardless of who you are, whom you may think yourself to be, which country you’re in, or whether you’re intoxicated or not. The point is you don’t matter in this. One just doesn’t mess around, such as trying to put gravity to the test by jumping out of a plane at 15,000 feet without a parachute. If you don’t have a chute that works, gravity will certainly do its job!


But I’m very glad that most other things in life are not black-or-white. I’m not talking about grey areas, like arguing the technicalities that get criminals off the hook as we see on TV lawyer shows, or discussing the meaning of life. I’m simply appreciating all the colours that surround us daily in the world, in such abundant splendour that helps us enjoy our lives that much better and more.


For this week’s blog, I’m focusing on the colours red and yellow, and with particular reference to a very common – and nutritiously yummy – thing: tomatoes.


This week’s article bagan a couple of months ago as a tiny seed of a question in my mind: red and yellow tomatoes look lovely, and both are especially beautiful when presented on the vine. But is there a difference between them, and if so, what? And also which is better? Finally earlier this week, my research began.


Where red and yellow tomatoes are the same is in their caloric count: both average between 32-38 calories each. Red and yellow tomatoes also have the same protein (2g) and calcium (2g) content. That’s where the similarities end.


Red tomatoes beat yellow ones in the following:

  • Fibre content: 10% to yellow’s 6%
  • Sodium: 11mg to yellow’s 49mg (that’s 4+ times more, where less here is better. Psssst… tastewise yellow wins though, I think)
  • Vitamin C: 48% to yellow’s 32% (both are still excellent sources of this powerful antioxidant)
  • Vitamin A: 35% to yellow’s… Nil! (that’s called a thrashing, I think)
  • The cancer fighter, Lycopene: 5.4g to yellow’s… Nil! (another thumping)


However, yellow tomatoes come back swinging in these areas:

  • Iron content: 6% to red’s 3% (double!)
  • Phosphorus: 8% to red’s 5%
  • Potassium: 16% to red’s 14%
  • Zinc: 4% to red’s 2.4%
  • The cholesterol buster, Niacin: 13% to red’s 7% (almost double!)
  • The red blood cell booster, Folate: 16% to red’s 8% (another double!)

[Source: USDA’s National Nutrient Database for Standard Reference]


Admittedly, one doesn’t have much over the other. But for me, so often seeing huge quantities of both red and yellow tomatoes delivered to our clients here at Sofresh, I’ll have to pick yellow tomatoes for the win, and only because of yellow’s Exotic Factor! But that’s just my biased opinion – it’s best to eat and enjoy both. Till the next one!


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  1. Hey Ben(ji):

    Nicely done! My dad, Eddie, told me to check out your blog. Very informative…but hey, in Southern California, we have green tomatillo, how’s that for a monkey wrench? Just teasing…from your very old cousin. Will be checking out your blog…especially loved the one on avocado seeds.

    Warmest wishes,

    • Hi Sandra! Wow, it’s really great to hear from you! (and nobody’s called me that in yonks, haha!). Thank you for leaving the comment, I’m so glad you popped in and really thrilled that you’ll do so again. Best wishes, cheers! -Ben


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