Tomato paste vs. Avocado — In-Depth Nutrition Comparison
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Summary of differences between Tomato paste and Avocado
- Tomato paste has more Iron, Copper, Potassium, Vitamin E , Vitamin C, and Selenium, however, Avocado is higher in Vitamin B5, Folate, and Fiber.
- Tomato paste covers your daily need of Iron 30% more than Avocado.
- Tomato paste has 13 times more Selenium than Avocado. While Tomato paste has 5.3µg of Selenium, Avocado has only 0.4µg.
- Tomato paste has less Saturated Fat.
These are the specific foods used in this comparison Tomato products, canned, paste, without salt added and Avocados, raw, all commercial varieties.
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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
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Calcium
+200%
Contains
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Iron
+441.8%
Contains
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Magnesium
+44.8%
Contains
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Phosphorus
+59.6%
Contains
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Potassium
+109.1%
Contains
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Copper
+92.1%
Contains
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Manganese
+112.7%
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Selenium
+1225%
Contains
less
Sodium
-88.1%
Equal in Zinc - 0.64
Contains
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Calcium
+200%
Contains
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Iron
+441.8%
Contains
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Magnesium
+44.8%
Contains
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Phosphorus
+59.6%
Contains
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Potassium
+109.1%
Contains
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Copper
+92.1%
Contains
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Manganese
+112.7%
Contains
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Selenium
+1225%
Contains
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Sodium
-88.1%
Equal in Zinc - 0.64
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.
:
Contains
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Vitamin A
+944.5%
Contains
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Vitamin E
+107.7%
Contains
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Vitamin C
+119%
Contains
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Vitamin B2
+17.7%
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Vitamin B3
+77%
Contains
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Vitamin B1
+11.7%
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Vitamin B5
+878.2%
Contains
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Vitamin B6
+19%
Contains
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Folate
+575%
Contains
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Vitamin K
+84.2%
Contains
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Vitamin A
+944.5%
Contains
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Vitamin E
+107.7%
Contains
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Vitamin C
+119%
Contains
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Vitamin B2
+17.7%
Contains
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Vitamin B3
+77%
Contains
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Vitamin B1
+11.7%
Contains
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Vitamin B5
+878.2%
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Vitamin B6
+19%
Contains
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Folate
+575%
Contains
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Vitamin K
+84.2%
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Contains
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Protein
+116%
Contains
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Carbs
+121.7%
Contains
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Other
+77.2%
Contains
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Fats
+3019.1%
Equal in Water - 73.23
Protein:
4.32 g
Fats:
0.47 g
Carbs:
18.91 g
Water:
73.5 g
Other:
2.8 g
Protein:
2 g
Fats:
14.66 g
Carbs:
8.53 g
Water:
73.23 g
Other:
1.58 g
Contains
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Protein
+116%
Contains
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Carbs
+121.7%
Contains
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Other
+77.2%
Contains
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Fats
+3019.1%
Equal in Water - 73.23
Fat Type Comparison
Fat type breakdown side-by-side comparison
Contains
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Saturated Fat
-95.3%
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Monounsaturated Fat
+14525.4%
Contains
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Polyunsaturated fat
+1035%
Saturated Fat:
0.1 g
Monounsaturated Fat:
0.067 g
Polyunsaturated fat:
0.16 g
Saturated Fat:
2.126 g
Monounsaturated Fat:
9.799 g
Polyunsaturated fat:
1.816 g
Contains
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Saturated Fat
-95.3%
Contains
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Monounsaturated Fat
+14525.4%
Contains
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Polyunsaturated fat
+1035%
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
Contains
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Starch
+100%
Contains
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Sucrose
+400%
Contains
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Glucose
+1454.1%
Contains
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Fructose
+4775%
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Maltose
+∞%
Contains
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Galactose
+∞%
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
Starch:
0.11 g
Sucrose:
0.06 g
Glucose:
0.37 g
Fructose:
0.12 g
Lactose:
0 g
Maltose:
0 g
Galactose:
0.1 g
Contains
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Starch
+100%
Contains
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Sucrose
+400%
Contains
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Glucose
+1454.1%
Contains
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Fructose
+4775%
Contains
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Maltose
+∞%
Contains
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Galactose
+∞%
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Saturated Fat |
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| Lower in price |
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| Rich in minerals |
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in Glycemic Index |
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| Lower in Cholesterol | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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Opinion |
| Net carbs | 14.81g | 1.83g |
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| Protein | 4.32g | 2g |
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| Fats | 0.47g | 14.66g |
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| Carbs | 18.91g | 8.53g |
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| Calories | 82kcal | 160kcal |
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| Starch | 0.22g | 0.11g |
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| Fructose | 5.85g | 0.12g |
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| Sugar | 12.18g | 0.66g |
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| Fiber | 4.1g | 6.7g |
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| Calcium | 36mg | 12mg |
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| Iron | 2.98mg | 0.55mg |
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| Magnesium | 42mg | 29mg |
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| Phosphorus | 83mg | 52mg |
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| Potassium | 1014mg | 485mg |
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| Sodium | 59mg | 7mg |
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| Zinc | 0.63mg | 0.64mg |
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| Copper | 0.365mg | 0.19mg |
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| Manganese | 0.302mg | 0.142mg |
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| Selenium | 5.3µg | 0.4µg |
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| Vitamin A | 1525IU | 146IU |
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| Vitamin A RAE | 76µg | 7µg |
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| Vitamin E | 4.3mg | 2.07mg |
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| Vitamin C | 21.9mg | 10mg |
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| Vitamin B1 | 0.06mg | 0.067mg |
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| Vitamin B2 | 0.153mg | 0.13mg |
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| Vitamin B3 | 3.076mg | 1.738mg |
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| Vitamin B5 | 0.142mg | 1.389mg |
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| Vitamin B6 | 0.216mg | 0.257mg |
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| Folate | 12µg | 81µg |
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| Vitamin K | 11.4µg | 21µg |
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| Tryptophan | 0.031mg | 0.025mg |
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| Threonine | 0.133mg | 0.073mg |
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| Isoleucine | 0.089mg | 0.084mg |
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| Leucine | 0.124mg | 0.143mg |
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| Lysine | 0.134mg | 0.132mg |
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| Methionine | 0.027mg | 0.038mg |
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| Phenylalanine | 0.13mg | 0.097mg |
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| Valine | 0.088mg | 0.107mg |
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| Histidine | 0.071mg | 0.049mg |
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| Saturated Fat | 0.1g | 2.126g |
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| Monounsaturated Fat | 0.067g | 9.799g |
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| Polyunsaturated fat | 0.16g | 1.816g |
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| Omega-6 - Gamma-linoleic acid | 0.015g |
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| Omega-3 - ALA | 0.111g |
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Which food is preferable for your diet?
is better in case of low diet
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| Low Fats diet |
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| Low Carbs diet |
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| Low Calories diet |
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| Low Glycemic Index diet |
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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
38%
35%
Minerals Daily Need Coverage Score
49%
21%
Comparison summary
Which food is lower in Saturated Fat?
Tomato paste is lower in Saturated Fat (difference - 2.026g)
Which food is cheaper?
Tomato paste is cheaper (difference - $0.8)
Which food is richer in minerals?
Tomato paste is relatively richer in minerals
Which food is lower in Sugar?
Avocado is lower in Sugar (difference - 11.52g)
Which food contains less Sodium?
Avocado contains less Sodium (difference - 52mg)
Which food is lower in glycemic index?
Avocado is lower in glycemic index (difference - 5)
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.