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  6. Beans vs. Tomato paste

Beans vs. Tomato paste — In-Depth Nutrition Comparison

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A recap on the differences between beans and tomato paste

  • Beans are higher in vitamin B1, yet tomato paste is higher in iron, vitamin A, vitamin E, potassium, vitamin C, copper, vitamin B3, vitamin K, and vitamin B2.
  • Tomato paste covers your daily iron needs 34% more than beans.
  • Beans contain 3 times more vitamin B1 than tomato paste. While beans contain 0.15mg of vitamin B1, tomato paste contains only 0.06mg.
  • The glycemic index of beans is lower.

Food varieties used in this article are Beans, baked, canned, no salt added and Tomato products, canned, paste, without salt added.

Infographic

Beans vs Tomato paste infographic
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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.
Beans
Beans
4
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 23% 15% 26% 11% 69% 38% 45% 0.13% 0% 25%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 30% 11% 89% 112% 122% 17% 36% 7.7% 39% 29%
Contains more CalciumCalcium +38.9%
Contains more ZincZinc +122.2%
Contains more PhosphorusPhosphorus +25.3%
Contains less SodiumSodium -98.3%
Contains more MagnesiumMagnesium +31.3%
Contains more PotassiumPotassium +242.6%
Contains more IronIron +927.6%
Contains more CopperCopper +77.2%
Contains more SeleniumSelenium +17.8%

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.
Beans
Beans
2
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate 10% 1.7% 3% 0% 38% 14% 8.1% 0% 30% 0% 2% 18%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate 73% 25% 86% 0% 15% 35% 58% 8.5% 50% 0% 29% 9%
Contains more Vitamin B1Vitamin B1 +150%
Contains more FolateFolate +100%
Contains more Vitamin CVitamin C +606.5%
Contains more Vitamin AVitamin A +1420%
Contains more Vitamin EVitamin E +2766.7%
Contains more Vitamin B2Vitamin B2 +155%
Contains more Vitamin B3Vitamin B3 +615.3%
Contains more Vitamin B6Vitamin B6 +66.2%
Contains more Vitamin KVitamin K +1325%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Beans Tomato paste DV% diff.
Iron 0.29mg 2.98mg 34%
Vitamin E 0.15mg 4.3mg 28%
Vitamin C 3.1mg 21.9mg 21%
Potassium 296mg 1014mg 21%
Copper 0.206mg 0.365mg 18%
Vitamin B3 0.43mg 3.076mg 17%
Manganese 0.302mg 13%
Vitamin K 0.8µg 11.4µg 9%
Vitamin A 5µg 76µg 8%
Vitamin B1 0.15mg 0.06mg 8%
Zinc 1.4mg 0.63mg 7%
Vitamin B2 0.06mg 0.153mg 7%
Vitamin B6 0.13mg 0.216mg 7%
Fructose 5.85g 7%
Fiber 5.5g 4.1g 6%
Phosphorus 104mg 83mg 3%
Sodium 1mg 59mg 3%
Vitamin B5 0.142mg 3%
Folate 24µg 12µg 3%
Magnesium 32mg 42mg 2%
Calories 105kcal 82kcal 1%
Protein 4.8g 4.32g 1%
Carbs 20.49g 18.91g 1%
Calcium 50mg 36mg 1%
Selenium 4.5µg 5.3µg 1%
Choline 30.8mg 38.5mg 1%
Fats 0.4g 0.47g 0%
Net carbs 14.99g 14.81g N/A
Sugar 7.78g 12.18g N/A
Starch 0.22g 0%
Saturated fat 0.103g 0.1g 0%
Monounsaturated fat 0.035g 0.067g 0%
Polyunsaturated fat 0.172g 0.16g 0%
Tryptophan 0.031mg 0%
Threonine 0.133mg 0%
Isoleucine 0.089mg 0%
Leucine 0.124mg 0%
Lysine 0.134mg 0%
Methionine 0.027mg 0%
Phenylalanine 0.13mg 0%
Valine 0.088mg 0%
Histidine 0.071mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Beans
Beans
2
5% 20% 73% 2%
Protein: 4.8 g
Fats: 0.4 g
Carbs: 20.49 g
Water: 72.6 g
Other: 1.71 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 FatsFats +17.5%
Contains more OtherOther +63.7%
~equal in Protein ~4.32g
~equal in Carbs ~18.91g
~equal in Water ~73.5g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Beans
Beans
1
33% 11% 55%
Saturated fat: Sat. Fat 0.103 g
Monounsaturated fat: Mono. Fat 0.035 g
Polyunsaturated fat: Poly. Fat 0.172 g
31% 20% 49%
Saturated fat: Sat. Fat 0.1 g
Monounsaturated fat: Mono. Fat 0.067 g
Polyunsaturated fat: Poly. Fat 0.16 g
Contains more Mono. FatMonounsaturated fat +91.4%
~equal in Saturated fat ~0.1g
~equal in Polyunsaturated fat ~0.16g

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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. Beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168128/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.