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Flax seeds vs. Tomato paste — In-Depth Nutrition Comparison

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What are the main differences between flax seeds and tomato paste?

  • Flax seeds are richer in vitamin B1, copper, manganese, fiber, magnesium, phosphorus, selenium, iron, and zinc, yet tomato paste is richer in vitamin A.
  • Flax seeds' daily need coverage for vitamin B1 is 132% higher.
  • Flax seeds have 9 times more magnesium than tomato paste. Flax seeds have 392mg of magnesium, while tomato paste has 42mg.

We used Seeds, flaxseed and Tomato products, canned, paste, without salt added types in this comparison.

Infographic

Flax seeds 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 280% 77% 72% 215% 407% 118% 275% 3.9% 324% 139%
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 MagnesiumMagnesium +833.3%
Contains more CalciumCalcium +608.3%
Contains more IronIron +92.3%
Contains more CopperCopper +234.2%
Contains more ZincZinc +588.9%
Contains more PhosphorusPhosphorus +673.5%
Contains less SodiumSodium -49.2%
Contains more ManganeseManganese +721.9%
Contains more SeleniumSelenium +379.2%
Contains more PotassiumPotassium +24.7%

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.
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 2% 0% 6.2% 0% 411% 37% 58% 59% 109% 0% 11% 65% 43%
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 +2640%
Contains more Vitamin B5Vitamin B5 +593.7%
Contains more Vitamin B6Vitamin B6 +119%
Contains more FolateFolate +625%
Contains more CholineCholine +104.4%
Contains more Vitamin CVitamin C +3550%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +1287.1%
Contains more Vitamin KVitamin K +165.1%
~equal in Vitamin D ~0µg
~equal in Vitamin B2 ~0.153mg
~equal in Vitamin B3 ~3.076mg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
18% 42% 29% 7% 4%
Protein: 18.29 g
Fats: 42.16 g
Carbs: 28.88 g
Water: 6.96 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 +323.4%
Contains more FatsFats +8870.2%
Contains more CarbsCarbs +52.7%
Contains more OtherOther +32.5%
Contains more WaterWater +956%

Fat Type Comparison

Fat type breakdown side-by-side comparison
9% 19% 72%
Saturated fat: Sat. Fat 3.663 g
Monounsaturated fat: Mono. Fat 7.527 g
Polyunsaturated fat: Poly. Fat 28.73 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 +11134.3%
Contains more Poly. FatPolyunsaturated fat +17856.3%
Contains less Sat. FatSaturated fat -97.3%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
74% 26%
Starch: 0 g
Sucrose: 1.15 g
Glucose: 0.4 g
Fructose: 0 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 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 SucroseSucrose +283.3%
Contains more StarchStarch +∞%
Contains more GlucoseGlucose +1337.5%
Contains more FructoseFructose +∞%
Contains more MaltoseMaltose +∞%
~equal in Lactose ~0g
~equal in Galactose ~0g

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Flax seeds Tomato paste DV% diff.
Polyunsaturated fat 28.73g 0.16g 190%
Vitamin B1 1.644mg 0.06mg 132%
Manganese 2.482mg 0.302mg 95%
Copper 1.22mg 0.365mg 95%
Fiber 27.3g 4.1g 93%
Magnesium 392mg 42mg 83%
Phosphorus 642mg 83mg 80%
Fats 42.16g 0.47g 64%
Selenium 25.4µg 5.3µg 37%
Iron 5.73mg 2.98mg 34%
Zinc 4.34mg 0.63mg 34%
Protein 18.29g 4.32g 28%
Vitamin E 0.31mg 4.3mg 27%
Vitamin C 0.6mg 21.9mg 24%
Calories 534kcal 82kcal 23%
Calcium 255mg 36mg 22%
Vitamin B6 0.473mg 0.216mg 20%
Folate 87µg 12µg 19%
Monounsaturated fat 7.527g 0.067g 19%
Vitamin B5 0.985mg 0.142mg 17%
Saturated fat 3.663g 0.1g 16%
Vitamin A 0µg 76µg 8%
Fructose 0g 5.85g 7%
Choline 78.7mg 38.5mg 7%
Potassium 813mg 1014mg 6%
Vitamin K 4.3µg 11.4µg 6%
Carbs 28.88g 18.91g 3%
Vitamin B2 0.161mg 0.153mg 1%
Sodium 30mg 59mg 1%
Net carbs 1.58g 14.81g N/A
Sugar 1.55g 12.18g N/A
Starch 0.22g 0%
Vitamin B3 3.08mg 3.076mg 0%
Tryptophan 0.297mg 0.031mg 0%
Threonine 0.766mg 0.133mg 0%
Isoleucine 0.896mg 0.089mg 0%
Leucine 1.235mg 0.124mg 0%
Lysine 0.862mg 0.134mg 0%
Methionine 0.37mg 0.027mg 0%
Phenylalanine 0.957mg 0.13mg 0%
Valine 1.072mg 0.088mg 0%
Histidine 0.472mg 0.071mg 0%
Omega-6 - Eicosadienoic acid 0.007g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Flax seeds 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
62%
Flax seeds
31%
Tomato paste
Minerals Daily Need Coverage Score
191%
Flax seeds
49%
Tomato paste

Comparison summary

Which food is lower in Saturated fat?
Tomato paste
Tomato paste is lower in Saturated fat (difference - 3.563g)
Which food is lower in glycemic index?
Tomato paste
Tomato paste is lower in glycemic index (difference - 45)
Which food is cheaper?
Tomato paste
Tomato paste is cheaper (difference - $3)
Which food is lower in Sugar?
Flax seeds
Flax seeds is lower in Sugar (difference - 10.63g)
Which food contains less Sodium?
Flax seeds
Flax seeds contains less Sodium (difference - 29mg)
Which food is richer in minerals?
Flax seeds
Flax seeds is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
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. Flax seeds - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169414/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.