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Olive oil vs. Tomato paste — In-Depth Nutrition Comparison

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How are Olive oil and Tomato paste different?

  • Olive oil is higher in Vitamin E , and Vitamin K, however, Tomato paste is richer in Copper, Iron, Potassium, Vitamin C, Vitamin B3, Vitamin B6, and Fiber.
  • Daily need coverage for Saturated Fat from Olive oil is 69% higher.
  • Olive oil contains 5 times more Vitamin K than Tomato paste. While Olive oil contains 60.2µg of Vitamin K, Tomato paste contains only 11.4µg.
  • Tomato paste has less Saturated Fat.

Oil, olive, salad or cooking and Tomato products, canned, paste, without salt added are the varieties used in this article.

Infographic

Olive oil vs Tomato paste infographic
Infographic link

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Contains less Sodium -96.6%
Contains more Calcium +3500%
Contains more Iron +432.1%
Contains more Magnesium +∞%
Contains more Phosphorus +∞%
Contains more Potassium +101300%
Contains more Zinc +∞%
Contains more Copper +∞%
Contains more Manganese +∞%
Contains more Selenium +∞%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 1% 22% 0% 0% 1% 1% 0% 0% 0% 0%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 11% 112% 30% 36% 90% 8% 18% 122% 40% 29%
Contains less Sodium -96.6%
Contains more Calcium +3500%
Contains more Iron +432.1%
Contains more Magnesium +∞%
Contains more Phosphorus +∞%
Contains more Potassium +101300%
Contains more Zinc +∞%
Contains more Copper +∞%
Contains more Manganese +∞%
Contains more Selenium +∞%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
:
Contains more Vitamin E +233.7%
Contains more Vitamin K +428.1%
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +∞%
Contains more Vitamin B2 +∞%
Contains more Vitamin B3 +∞%
Contains more Vitamin B5 +∞%
Contains more Vitamin B6 +∞%
Contains more Folate +∞%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 287% 0% 0% 0% 0% 0% 0% 0% 0% 0% 151%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 92% 86% 0% 73% 15% 36% 58% 9% 50% 9% 0% 29%
Contains more Vitamin E +233.7%
Contains more Vitamin K +428.1%
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +∞%
Contains more Vitamin B2 +∞%
Contains more Vitamin B3 +∞%
Contains more Vitamin B5 +∞%
Contains more Vitamin B6 +∞%
Contains more Folate +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Fats +21176.6%
Contains more Protein +∞%
Contains more Carbs +∞%
Contains more Water +∞%
Contains more Other +∞%
100%
Protein: 0 g
Fats: 100 g
Carbs: 0 g
Water: 0 g
Other: 0 g
4% 19% 74% 3%
Protein: 4.32 g
Fats: 0.47 g
Carbs: 18.91 g
Water: 73.5 g
Other: 2.8 g
Contains more Fats +21176.6%
Contains more Protein +∞%
Contains more Carbs +∞%
Contains more Water +∞%
Contains more Other +∞%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains more Monounsaturated Fat +108797%
Contains more Polyunsaturated fat +6476.9%
Contains less Saturated Fat -99.3%
14% 75% 11%
Saturated Fat: 13.808 g
Monounsaturated Fat: 72.961 g
Polyunsaturated fat: 10.523 g
31% 20% 49%
Saturated Fat: 0.1 g
Monounsaturated Fat: 0.067 g
Polyunsaturated fat: 0.16 g
Contains more Monounsaturated Fat +108797%
Contains more Polyunsaturated fat +6476.9%
Contains less Saturated Fat -99.3%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Olive oil Tomato paste
Lower in Saturated Fat ok
Lower in price ok
Rich in minerals ok
Rich in vitamins ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Glycemic Index ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Olive oil Tomato paste Opinion
Net carbs 0g 14.81g Tomato paste
Protein 0g 4.32g Tomato paste
Fats 100g 0.47g Olive oil
Carbs 0g 18.91g Tomato paste
Calories 884kcal 82kcal Olive oil
Starch 0.22g Tomato paste
Fructose 5.85g Tomato paste
Sugar 0g 12.18g Olive oil
Fiber 0g 4.1g Tomato paste
Calcium 1mg 36mg Tomato paste
Iron 0.56mg 2.98mg Tomato paste
Magnesium 0mg 42mg Tomato paste
Phosphorus 0mg 83mg Tomato paste
Potassium 1mg 1014mg Tomato paste
Sodium 2mg 59mg Olive oil
Zinc 0mg 0.63mg Tomato paste
Copper 0mg 0.365mg Tomato paste
Manganese 0mg 0.302mg Tomato paste
Selenium 0µg 5.3µg Tomato paste
Vitamin A 0IU 1525IU Tomato paste
Vitamin A RAE 0µg 76µg Tomato paste
Vitamin E 14.35mg 4.3mg Olive oil
Vitamin C 0mg 21.9mg Tomato paste
Vitamin B1 0mg 0.06mg Tomato paste
Vitamin B2 0mg 0.153mg Tomato paste
Vitamin B3 0mg 3.076mg Tomato paste
Vitamin B5 0mg 0.142mg Tomato paste
Vitamin B6 0mg 0.216mg Tomato paste
Folate 0µg 12µg Tomato paste
Vitamin K 60.2µg 11.4µg Olive oil
Tryptophan 0mg 0.031mg Tomato paste
Threonine 0mg 0.133mg Tomato paste
Isoleucine 0mg 0.089mg Tomato paste
Leucine 0mg 0.124mg Tomato paste
Lysine 0mg 0.134mg Tomato paste
Methionine 0mg 0.027mg Tomato paste
Phenylalanine 0mg 0.13mg Tomato paste
Valine 0mg 0.088mg Tomato paste
Histidine 0mg 0.071mg Tomato paste
Saturated Fat 13.808g 0.1g Tomato paste
Monounsaturated Fat 72.961g 0.067g Olive oil
Polyunsaturated fat 10.523g 0.16g Olive oil

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Olive oil Tomato paste
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
36%
Olive oil
38%
Tomato paste
Minerals Daily Need Coverage Score
2%
Olive oil
49%
Tomato paste

Comparison summary

Which food is lower in Saturated Fat?
Tomato paste
Tomato paste is lower in Saturated Fat (difference - 13.708g)
Which food is cheaper?
Tomato paste
Tomato paste is cheaper (difference - $1.4)
Which food is richer in minerals?
Tomato paste
Tomato paste is relatively richer in minerals
Which food is richer in vitamins?
Tomato paste
Tomato paste is relatively richer in vitamins
Which food is lower in Sugar?
Olive oil
Olive oil is lower in Sugar (difference - 12.18g)
Which food contains less Sodium?
Olive oil
Olive oil contains less Sodium (difference - 57mg)
Which food is lower in glycemic index?
Olive oil
Olive oil is lower in glycemic index (difference - 45)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Olive oil - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171413/nutrients
  2. Tomato paste - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170459/nutrients

All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.