Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up

Garlic vs. Tomato paste — In-Depth Nutrition Comparison

Compare

Differences between garlic and tomato paste

  • Garlic has more vitamin B6, manganese, selenium, calcium, and vitamin B1, while tomato paste has more vitamin A, vitamin E, potassium, iron, and vitamin B3.
  • Garlic's daily need coverage for vitamin B6 is 78% higher.
  • Tomato paste contains 6 times less manganese than garlic. Garlic contains 1.672mg of manganese, while tomato paste contains 0.302mg.
  • Garlic has a lower glycemic index. The glycemic index of garlic is 30, while the glycemic index of tomato paste is 45.

The food types used in this comparison are Garlic, raw and Tomato products, canned, paste, without salt added.

Infographic

Garlic 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.
Garlic
6
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 18% 54% 35% 64% 100% 32% 66% 2.2% 218% 77%
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 +402.8%
Contains more ZincZinc +84.1%
Contains more PhosphorusPhosphorus +84.3%
Contains less SodiumSodium -71.2%
Contains more ManganeseManganese +453.6%
Contains more SeleniumSelenium +167.9%
Contains more MagnesiumMagnesium +68%
Contains more PotassiumPotassium +152.9%
Contains more IronIron +75.3%
Contains more CopperCopper +22.1%

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.
Garlic
4
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 104% 0% 1.6% 0% 50% 25% 13% 36% 285% 0% 4.3% 2.3% 13%
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 CVitamin C +42.5%
Contains more Vitamin B1Vitamin B1 +233.3%
Contains more Vitamin B5Vitamin B5 +319.7%
Contains more Vitamin B6Vitamin B6 +471.8%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +5275%
Contains more Vitamin B2Vitamin B2 +39.1%
Contains more Vitamin B3Vitamin B3 +339.4%
Contains more Vitamin KVitamin K +570.6%
Contains more FolateFolate +300%
Contains more CholineCholine +65.9%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Garlic
3
6% 33% 59%
Protein: 6.36 g
Fats: 0.5 g
Carbs: 33.06 g
Water: 58.58 g
Other: 1.5 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 +47.2%
Contains more CarbsCarbs +74.8%
Contains more WaterWater +25.5%
Contains more OtherOther +86.7%
~equal in Fats ~0.47g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Garlic
2
26% 3% 71%
Saturated fat: Sat. Fat 0.089 g
Monounsaturated fat: Mono. Fat 0.011 g
Polyunsaturated fat: Poly. Fat 0.249 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 less Sat. FatSaturated fat -11%
Contains more Poly. FatPolyunsaturated fat +55.6%
Contains more Mono. FatMonounsaturated fat +509.1%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Garlic Tomato paste DV% diff.
Vitamin B6 1.235mg 0.216mg 78%
Manganese 1.672mg 0.302mg 60%
Vitamin E 0.08mg 4.3mg 28%
Potassium 401mg 1014mg 18%
Iron 1.7mg 2.98mg 16%
Selenium 14.2µg 5.3µg 16%
Vitamin B3 0.7mg 3.076mg 15%
Calcium 181mg 36mg 15%
Vitamin B1 0.2mg 0.06mg 12%
Phosphorus 153mg 83mg 10%
Vitamin C 31.2mg 21.9mg 10%
Vitamin B5 0.596mg 0.142mg 9%
Vitamin K 1.7µg 11.4µg 8%
Fiber 2.1g 4.1g 8%
Vitamin A 0µg 76µg 8%
Fructose 5.85g 7%
Copper 0.299mg 0.365mg 7%
Zinc 1.16mg 0.63mg 5%
Carbs 33.06g 18.91g 5%
Protein 6.36g 4.32g 4%
Magnesium 25mg 42mg 4%
Calories 149kcal 82kcal 3%
Choline 23.2mg 38.5mg 3%
Vitamin B2 0.11mg 0.153mg 3%
Folate 3µg 12µg 2%
Sodium 17mg 59mg 2%
Polyunsaturated fat 0.249g 0.16g 1%
Fats 0.5g 0.47g 0%
Net carbs 30.96g 14.81g N/A
Sugar 1g 12.18g N/A
Starch 0.22g 0%
Saturated fat 0.089g 0.1g 0%
Monounsaturated fat 0.011g 0.067g 0%
Tryptophan 0.066mg 0.031mg 0%
Threonine 0.157mg 0.133mg 0%
Isoleucine 0.217mg 0.089mg 0%
Leucine 0.308mg 0.124mg 0%
Lysine 0.273mg 0.134mg 0%
Methionine 0.076mg 0.027mg 0%
Phenylalanine 0.183mg 0.13mg 0%
Valine 0.291mg 0.088mg 0%
Histidine 0.113mg 0.071mg 0%

Which food is preferable for your diet?

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

People also compare

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
41%
Garlic
31%
Tomato paste
Minerals Daily Need Coverage Score
67%
Garlic
49%
Tomato paste

Comparison summary

Which food is cheaper?
Tomato paste
Tomato paste is cheaper (difference - $0.6)
Which food is lower in Sugar?
Garlic
Garlic is lower in Sugar (difference - 11.18g)
Which food contains less Sodium?
Garlic
Garlic contains less Sodium (difference - 42mg)
Which food is lower in Saturated fat?
Garlic
Garlic is lower in Saturated fat (difference - 0.011g)
Which food is lower in glycemic index?
Garlic
Garlic is lower in glycemic index (difference - 15)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
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. Garlic - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169230/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.