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Lentil vs. Tomato paste — In-Depth Nutrition Comparison

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What are the main differences between lentil and tomato paste?

  • Lentil is richer in folate, fiber, phosphorus, and vitamin B5, yet tomato paste is richer in vitamin A, vitamin E, vitamin C, potassium, copper, and vitamin B3.
  • Lentil's daily need coverage for folate is 42% higher.
  • Lentil has 4 times more vitamin B5 than tomato paste. Lentil has 0.638mg of vitamin B5, while tomato paste has 0.142mg.
  • Lentil has a lower glycemic index than tomato paste.

We used Lentils, mature seeds, cooked, boiled, without salt and Tomato products, canned, paste, without salt added types in this comparison.

Infographic

Lentil 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.
Lentil
5
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 26% 5.7% 33% 125% 84% 35% 77% 0.26% 64% 15%
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 IronIron +11.7%
Contains more ZincZinc +101.6%
Contains more PhosphorusPhosphorus +116.9%
Contains less SodiumSodium -96.6%
Contains more ManganeseManganese +63.6%
Contains more MagnesiumMagnesium +16.7%
Contains more CalciumCalcium +89.5%
Contains more PotassiumPotassium +174.8%
Contains more CopperCopper +45.4%
Contains more SeleniumSelenium +89.3%

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.
Lentil
3
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 5% 0% 2.2% 0% 42% 17% 20% 38% 41% 0% 4.3% 136% 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 Choline Choline 73% 25% 86% 0% 15% 35% 58% 8.5% 50% 0% 29% 9% 21%
Contains more Vitamin B1Vitamin B1 +181.7%
Contains more Vitamin B5Vitamin B5 +349.3%
Contains more FolateFolate +1408.3%
Contains more Vitamin CVitamin C +1360%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +3809.1%
Contains more Vitamin B2Vitamin B2 +109.6%
Contains more Vitamin B3Vitamin B3 +190.2%
Contains more Vitamin B6Vitamin B6 +21.3%
Contains more Vitamin KVitamin K +570.6%
Contains more CholineCholine +17.7%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Lentil
2
9% 20% 70%
Protein: 9.02 g
Fats: 0.38 g
Carbs: 20.13 g
Water: 69.64 g
Other: 0.83 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 +108.8%
Contains more FatsFats +23.7%
Contains more OtherOther +237.3%
~equal in Carbs ~18.91g
~equal in Water ~73.5g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Lentil
2
18% 22% 60%
Saturated fat: Sat. Fat 0.053 g
Monounsaturated fat: Mono. Fat 0.064 g
Polyunsaturated fat: Poly. Fat 0.175 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 -47%
~equal in Monounsaturated fat ~0.067g
~equal in Polyunsaturated fat ~0.16g

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Lentil Tomato paste
Lower in price ok
Rich in vitamins 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

All nutrients comparison - raw data values

Nutrient Lentil Tomato paste DV% diff.
Folate 181µg 12µg 42%
Vitamin E 0.11mg 4.3mg 28%
Vitamin C 1.5mg 21.9mg 23%
Potassium 369mg 1014mg 19%
Fiber 7.9g 4.1g 15%
Phosphorus 180mg 83mg 14%
Vitamin B3 1.06mg 3.076mg 13%
Copper 0.251mg 0.365mg 13%
Vitamin B5 0.638mg 0.142mg 10%
Vitamin B1 0.169mg 0.06mg 9%
Protein 9.02g 4.32g 9%
Vitamin K 1.7µg 11.4µg 8%
Manganese 0.494mg 0.302mg 8%
Vitamin A 0µg 76µg 8%
Fructose 5.85g 7%
Zinc 1.27mg 0.63mg 6%
Vitamin B2 0.073mg 0.153mg 6%
Selenium 2.8µg 5.3µg 5%
Iron 3.33mg 2.98mg 4%
Vitamin B6 0.178mg 0.216mg 3%
Calories 116kcal 82kcal 2%
Sodium 2mg 59mg 2%
Calcium 19mg 36mg 2%
Choline 32.7mg 38.5mg 1%
Magnesium 36mg 42mg 1%
Fats 0.38g 0.47g 0%
Carbs 20.13g 18.91g 0%
Net carbs 12.23g 14.81g N/A
Sugar 1.8g 12.18g N/A
Starch 0.22g 0%
Saturated fat 0.053g 0.1g 0%
Monounsaturated fat 0.064g 0.067g 0%
Polyunsaturated fat 0.175g 0.16g 0%
Tryptophan 0.081mg 0.031mg 0%
Threonine 0.323mg 0.133mg 0%
Isoleucine 0.39mg 0.089mg 0%
Leucine 0.654mg 0.124mg 0%
Lysine 0.63mg 0.134mg 0%
Methionine 0.077mg 0.027mg 0%
Phenylalanine 0.445mg 0.13mg 0%
Valine 0.448mg 0.088mg 0%
Histidine 0.254mg 0.071mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Lentil 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
25%
Lentil
31%
Tomato paste
Minerals Daily Need Coverage Score
46%
Lentil
49%
Tomato paste

Comparison summary

Which food is cheaper?
Tomato paste
Tomato paste is cheaper (difference - $1.1)
Which food is richer in vitamins?
Tomato paste
Tomato paste is relatively richer in vitamins
Which food is lower in Sugar?
Lentil
Lentil is lower in Sugar (difference - 10.38g)
Which food contains less Sodium?
Lentil
Lentil contains less Sodium (difference - 57mg)
Which food is lower in Saturated fat?
Lentil
Lentil is lower in Saturated fat (difference - 0.047g)
Which food is lower in glycemic index?
Lentil
Lentil is lower in glycemic index (difference - 16)
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.

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. Lentil - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172421/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.