Minestrone vs. Tomato — In-Depth Nutrition Comparison

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How are minestrone and tomatoes different?

Tomatoes have more vitamin C than minestrone.
Daily need coverage for vitamin C for tomatoes is 15% higher.
Minestrone contains 51 times more sodium than tomatoes. While minestrone contains 254mg of sodium, tomatoes contain only 5mg.
Tomatoes have a lower glycemic index (23) than minestrone (47).

Soup, minestrone, canned, prepared with equal volume water and Tomatoes, red, ripe, raw, year round average are the varieties used in this article.

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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.

Minestrone

Tomato

Contains more CalciumCalcium	+40%
Contains more IronIron	+40.7%
Contains more ZincZinc	+82.4%
Contains more ManganeseManganese	+33.3%

Contains more MagnesiumMagnesium	+266.7%
Contains more PotassiumPotassium	+82.3%
Contains more CopperCopper	+15.7%
Contains less SodiumSodium	-98%

~equal in Phosphorus ~24mg

~equal in Selenium ~0µg

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.

Minestrone

Tomato

Contains more Vitamin AVitamin A	+16.7%
Contains more Vitamin B5Vitamin B5	+57.3%

Contains more Vitamin CVitamin C	+2640%
Contains more Vitamin B1Vitamin B1	+68.2%
Contains more Vitamin B3Vitamin B3	+51.9%
Contains more Vitamin B6Vitamin B6	+95.1%

~equal in Vitamin D ~0µg

~equal in Vitamin B2 ~0.019mg

~equal in Vitamin B12 ~0µg

~equal in Folate ~15µg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Vitamin C	0.5mg	13.7mg	15%
Sodium	254mg	5mg	11%
Vitamin K		7.9µg	7%
Vitamin E		0.54mg	4%
Polyunsaturated fat	0.46g	0.083g	3%
Potassium	130mg	237mg	3%
Vitamin B6	0.041mg	0.08mg	3%
Fiber	0.4g	1.2g	3%
Magnesium	3mg	11mg	2%
Protein	1.77g	0.88g	2%
Manganese	0.152mg	0.114mg	2%
Fructose		1.37g	2%
Monounsaturated fat	0.29g	0.031g	1%
Saturated fat	0.23g	0.028g	1%
Choline		6.7mg	1%
Vitamin B5	0.14mg	0.089mg	1%
Vitamin B3	0.391mg	0.594mg	1%
Calories	34kcal	18kcal	1%
Vitamin A	49µg	42µg	1%
Iron	0.38mg	0.27mg	1%
Fats	1.04g	0.2g	1%
Vitamin B1	0.022mg	0.037mg	1%
Copper	0.051mg	0.059mg	1%
Zinc	0.31mg	0.17mg	1%
Carbs	4.66g	3.89g	0%
Net carbs	4.26g	2.69g	N/A
Cholesterol	1mg	0mg	0%
Calcium	14mg	10mg	0%
Sugar		2.63g	N/A
Phosphorus	23mg	24mg	0%
Vitamin B2	0.018mg	0.019mg	0%
Folate	15µg	15µg	0%
Tryptophan	0.013mg	0.006mg	0%
Threonine	0.043mg	0.027mg	0%
Isoleucine	0.054mg	0.018mg	0%
Leucine	0.098mg	0.025mg	0%
Lysine	0.076mg	0.027mg	0%
Methionine	0.018mg	0.006mg	0%
Phenylalanine	0.064mg	0.027mg	0%
Valine	0.074mg	0.018mg	0%
Histidine	0.03mg	0.014mg	0%