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Salsa vs. Tomato paste — In-Depth Nutrition Comparison

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The main differences between Salsa and Tomato paste

  • Tomato paste is richer than Salsa in Copper, Potassium, Vitamin C, Vitamin B3, Fiber, Vitamin B2, Iron, Selenium, and Phosphorus.
  • Daily need coverage for Copper from Tomato paste is 30% higher.
  • Salsa contains 7 times more Sodium than Tomato paste. Salsa contains 430mg of Sodium, while Tomato paste contains 59mg.

Food types used in this article are USDA Commodity, salsa and Tomato products, canned, paste, without salt added.

Infographic

Salsa 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.
Contains more Calcium +200%
Contains more Iron +33%
Contains more Magnesium +162.5%
Contains more Phosphorus +176.7%
Contains more Potassium +275.6%
Contains less Sodium -86.3%
Contains more Zinc +270.6%
Contains more Copper +280.2%
Contains more Selenium +1225%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 4% 85% 12% 13% 24% 57% 5% 32% 0% 3%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 11% 112% 30% 36% 90% 8% 18% 122% 40% 29%
Contains more Calcium +200%
Contains more Iron +33%
Contains more Magnesium +162.5%
Contains more Phosphorus +176.7%
Contains more Potassium +275.6%
Contains less Sodium -86.3%
Contains more Zinc +270.6%
Contains more Copper +280.2%
Contains more Selenium +1225%

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.
Salsa
1
:
Contains more Folate +58.3%
Contains more Vitamin A +177.3%
Contains more Vitamin C +447.5%
Contains more Vitamin B1 +20%
Contains more Vitamin B2 +410%
Contains more Vitamin B3 +184.8%
Contains more Vitamin B6 +45%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 33% 0% 0% 14% 13% 7% 21% 0% 35% 15% 0% 0%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 92% 86% 0% 73% 15% 36% 58% 9% 50% 9% 0% 29%
Contains more Folate +58.3%
Contains more Vitamin A +177.3%
Contains more Vitamin C +447.5%
Contains more Vitamin B1 +20%
Contains more Vitamin B2 +410%
Contains more Vitamin B3 +184.8%
Contains more Vitamin B6 +45%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Water +22%
Contains more Protein +188%
Contains more Fats +135%
Contains more Carbs +170.1%
Contains more Other +75%
7% 90%
Protein: 1.5 g
Fats: 0.2 g
Carbs: 7 g
Water: 89.7 g
Other: 1.6 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 Water +22%
Contains more Protein +188%
Contains more Fats +135%
Contains more Carbs +170.1%
Contains more Other +75%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains less Saturated Fat -71%
Contains more Monounsaturated Fat +318.8%
Contains more Polyunsaturated fat +49.5%
19% 11% 70%
Saturated Fat: 0.029 g
Monounsaturated Fat: 0.016 g
Polyunsaturated fat: 0.107 g
31% 20% 49%
Saturated Fat: 0.1 g
Monounsaturated Fat: 0.067 g
Polyunsaturated fat: 0.16 g
Contains less Saturated Fat -71%
Contains more Monounsaturated Fat +318.8%
Contains more Polyunsaturated fat +49.5%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Salsa Tomato paste Opinion
Net carbs 5.6g 14.81g Tomato paste
Protein 1.5g 4.32g Tomato paste
Fats 0.2g 0.47g Tomato paste
Carbs 7g 18.91g Tomato paste
Calories 36kcal 82kcal Tomato paste
Starch 0.22g Tomato paste
Fructose 5.85g Tomato paste
Sugar 12.18g Salsa
Fiber 1.4g 4.1g Tomato paste
Calcium 12mg 36mg Tomato paste
Iron 2.24mg 2.98mg Tomato paste
Magnesium 16mg 42mg Tomato paste
Phosphorus 30mg 83mg Tomato paste
Potassium 270mg 1014mg Tomato paste
Sodium 430mg 59mg Tomato paste
Zinc 0.17mg 0.63mg Tomato paste
Copper 0.096mg 0.365mg Tomato paste
Manganese 0.302mg Tomato paste
Selenium 0.4µg 5.3µg Tomato paste
Vitamin A 550IU 1525IU Tomato paste
Vitamin A RAE 28µg 76µg Tomato paste
Vitamin E 4.3mg Tomato paste
Vitamin C 4mg 21.9mg Tomato paste
Vitamin B1 0.05mg 0.06mg Tomato paste
Vitamin B2 0.03mg 0.153mg Tomato paste
Vitamin B3 1.08mg 3.076mg Tomato paste
Vitamin B5 0.142mg Tomato paste
Vitamin B6 0.149mg 0.216mg Tomato paste
Folate 19µg 12µg Salsa
Vitamin K 11.4µg Tomato paste
Tryptophan 0.031mg Tomato paste
Threonine 0.133mg Tomato paste
Isoleucine 0.089mg Tomato paste
Leucine 0.124mg Tomato paste
Lysine 0.134mg Tomato paste
Methionine 0.027mg Tomato paste
Phenylalanine 0.13mg Tomato paste
Valine 0.088mg Tomato paste
Histidine 0.071mg Tomato paste
Saturated Fat 0.029g 0.1g Salsa
Monounsaturated Fat 0.016g 0.067g Tomato paste
Polyunsaturated fat 0.107g 0.16g Tomato paste

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Salsa Tomato paste
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
11%
Salsa
38%
Tomato paste
Minerals Daily Need Coverage Score
23%
Salsa
49%
Tomato paste

Comparison summary

Which food is richer in minerals?
Tomato paste
Tomato paste is relatively richer in minerals
Which food contains less Sodium?
Tomato paste
Tomato paste contains less Sodium (difference - 371mg)
Which food is richer in vitamins?
Tomato paste
Tomato paste is relatively richer in vitamins
Which food is lower in Sugar?
Salsa
Salsa is lower in Sugar (difference - 12.18g)
Which food is lower in Saturated Fat?
Salsa
Salsa is lower in Saturated Fat (difference - 0.071g)
Which food is lower in glycemic index?
Salsa
Salsa is lower in glycemic index (difference - 45)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is cheaper?
?
The foods are relatively equal in price ($)

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. 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.