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Cheese vs. Tomato paste — In-Depth Nutrition Comparison

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A recap on differences between cheese and tomato paste

  • Cheese is higher in calcium, phosphorus, vitamin B12, selenium, and zinc, yet tomato paste is higher in copper, iron, and potassium.
  • Cheese covers your daily saturated fat needs 94% more than tomato paste.
  • The amount of cholesterol in tomato paste is lower.
  • The glycemic index of cheese is lower.

Food varieties used in this article are Cheese, cheddar and Tomato products, canned, paste, without salt added.

Infographic

Cheese 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.
Cheese
4
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 19% 213% 6.7% 5.3% 10% 99% 195% 85% 3.5% 155%
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 +1872.2%
Contains more ZincZinc +477.8%
Contains more PhosphorusPhosphorus +448.2%
Contains more SeleniumSelenium +437.7%
Contains more MagnesiumMagnesium +55.6%
Contains more PotassiumPotassium +1234.2%
Contains more IronIron +2028.6%
Contains more CopperCopper +1116.7%
Contains less SodiumSodium -91%
Contains more ManganeseManganese +1018.5%

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.
Cheese
6
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 Choline Choline 0% 110% 14% 9% 7.3% 99% 1.1% 25% 15% 138% 6% 20% 9%
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 Choline Choline 73% 25% 86% 0% 15% 35% 58% 8.5% 50% 0% 29% 9% 21%
Contains more Vitamin AVitamin A +334.2%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +179.7%
Contains more Vitamin B5Vitamin B5 +188.7%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +125%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +505.6%
Contains more Vitamin B1Vitamin B1 +106.9%
Contains more Vitamin B3Vitamin B3 +5113.6%
Contains more Vitamin B6Vitamin B6 +227.3%
Contains more Vitamin KVitamin K +375%
Contains more CholineCholine +133.3%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Cheese
3
23% 33% 3% 37% 4%
Protein: 22.87 g
Fats: 33.31 g
Carbs: 3.09 g
Water: 37.02 g
Other: 3.71 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 ProteinProtein +429.4%
Contains more FatsFats +6987.2%
Contains more OtherOther +32.5%
Contains more CarbsCarbs +512%
Contains more WaterWater +98.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Cheese
2
64% 31% 5%
Saturated fat: Sat. Fat 18.867 g
Monounsaturated fat: Mono. Fat 9.246 g
Polyunsaturated fat: Poly. Fat 1.421 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 +13700%
Contains more Poly. FatPolyunsaturated fat +788.1%
Contains less Sat. FatSaturated fat -99.5%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Cheese
2
54% 25% 21%
Starch: 0 g
Sucrose: 0 g
Glucose: 0.26 g
Fructose: 0 g
Lactose: 0.12 g
Maltose: 0 g
Galactose: 0.1 g
2% 2% 46% 47% 2%
Starch: 0.22 g
Sucrose: 0.3 g
Glucose: 5.75 g
Fructose: 5.85 g
Lactose: 0 g
Maltose: 0.28 g
Galactose: 0 g
Contains more LactoseLactose +∞%
Contains more GalactoseGalactose +∞%
Contains more StarchStarch +∞%
Contains more SucroseSucrose +∞%
Contains more GlucoseGlucose +2111.5%
Contains more FructoseFructose +∞%
Contains more MaltoseMaltose +∞%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Cheese Tomato paste DV% diff.
Saturated fat 18.867g 0.1g 85%
Calcium 710mg 36mg 67%
Phosphorus 455mg 83mg 53%
Fats 33.31g 0.47g 51%
Vitamin B12 1.1µg 0µg 46%
Selenium 28.5µg 5.3µg 42%
Copper 0.03mg 0.365mg 37%
Protein 22.87g 4.32g 37%
Iron 0.14mg 2.98mg 36%
Cholesterol 99mg 0mg 33%
Vitamin A 330µg 76µg 28%
Potassium 76mg 1014mg 28%
Zinc 3.64mg 0.63mg 27%
Sodium 653mg 59mg 26%
Vitamin E 0.71mg 4.3mg 24%
Vitamin C 0mg 21.9mg 24%
Monounsaturated fat 9.246g 0.067g 23%
Vitamin B2 0.428mg 0.153mg 21%
Vitamin B3 0.059mg 3.076mg 19%
Calories 404kcal 82kcal 16%
Fiber 0g 4.1g 16%
Manganese 0.027mg 0.302mg 12%
Vitamin B6 0.066mg 0.216mg 12%
Polyunsaturated fat 1.421g 0.16g 8%
Vitamin K 2.4µg 11.4µg 8%
Fructose 0g 5.85g 7%
Vitamin B5 0.41mg 0.142mg 5%
Carbs 3.09g 18.91g 5%
Magnesium 27mg 42mg 4%
Folate 27µg 12µg 4%
Choline 16.5mg 38.5mg 4%
Vitamin B1 0.029mg 0.06mg 3%
Vitamin D 24IU 0IU 3%
Vitamin D 0.6µg 0µg 3%
Net carbs 3.09g 14.81g N/A
Sugar 0.48g 12.18g N/A
Starch 0.22g 0%
Trans fat 0.917g 0g N/A
Tryptophan 0.547mg 0.031mg 0%
Threonine 1.044mg 0.133mg 0%
Isoleucine 1.206mg 0.089mg 0%
Leucine 1.939mg 0.124mg 0%
Lysine 1.025mg 0.134mg 0%
Methionine 0.547mg 0.027mg 0%
Phenylalanine 1.074mg 0.13mg 0%
Valine 1.404mg 0.088mg 0%
Histidine 0.547mg 0.071mg 0%
Omega-3 - EPA 0.01g 0g N/A
Omega-3 - DHA 0.001g 0g N/A
Omega-3 - DPA 0.017g 0g N/A
Omega-6 - Eicosadienoic acid 0.007g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Cheese Tomato paste
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
35%
Cheese
31%
Tomato paste
Minerals Daily Need Coverage Score
79%
Cheese
49%
Tomato paste

Comparison summary

Which food is lower in Cholesterol?
Tomato paste
Tomato paste is lower in Cholesterol (difference - 99mg)
Which food contains less Sodium?
Tomato paste
Tomato paste contains less Sodium (difference - 594mg)
Which food is lower in Saturated fat?
Tomato paste
Tomato paste is lower in Saturated fat (difference - 18.767g)
Which food is cheaper?
Tomato paste
Tomato paste is cheaper (difference - $2)
Which food is lower in Sugar?
Cheese
Cheese is lower in Sugar (difference - 11.7g)
Which food is lower in glycemic index?
Cheese
Cheese is lower in glycemic index (difference - 45)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Cheese - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173414/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.