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

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How are Tomato paste and Olive oil different?

  • Tomato paste is higher in Copper, Iron, Potassium, Vitamin C, Vitamin B3, Vitamin B6, and Fiber, however, Olive oil is richer in Vitamin E , and Vitamin K.
  • Daily need coverage for Saturated Fat from Olive oil is 69% higher.
  • Tomato paste has less Saturated Fat.

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

Infographic

Tomato paste vs Olive oil 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 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 +∞%
Contains less Sodium -96.6%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 11% 112% 30% 36% 90% 8% 18% 122% 40% 29%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 1% 22% 0% 0% 1% 1% 0% 0% 0% 0%
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 +∞%
Contains less Sodium -96.6%

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 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 +∞%
Contains more Vitamin E +233.7%
Contains more Vitamin K +428.1%
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%
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%
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 +∞%
Contains more Vitamin E +233.7%
Contains more Vitamin K +428.1%

Macronutrient Comparison

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

Fat Type Comparison

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

Comparison summary table

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

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Tomato paste Olive oil
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
38%
Tomato paste
36%
Olive oil
Minerals Daily Need Coverage Score
49%
Tomato paste
2%
Olive oil

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