Tomato paste vs. Avocado — In-Depth Nutrition Comparison
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Summary of differences between tomato paste and avocadoes
- Tomato paste has more iron, vitamin A, copper, potassium, vitamin E, and vitamin C; however, avocadoes are higher in vitamin B5, folate, and fiber.
- Tomato paste covers your daily need for iron, 30% more than avocadoes.
- Tomato paste has 10 times more vitamin A than avocadoes. While tomato paste has 1525IU of vitamin A, avocadoes have only 146IU.
- 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.
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 MagnesiumMagnesium | +44.8% |
| Contains more CalciumCalcium | +200% |
| Contains more PotassiumPotassium | +109.1% |
| Contains more IronIron | +441.8% |
| Contains more CopperCopper | +92.1% |
| Contains more PhosphorusPhosphorus | +59.6% |
| Contains more ManganeseManganese | +112.7% |
| Contains more SeleniumSelenium | +1225% |
| Contains less SodiumSodium | -88.1% |
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 more Vitamin CVitamin C | +119% |
| Contains more Vitamin AVitamin A | +985.7% |
| Contains more Vitamin EVitamin E | +107.7% |
| Contains more Vitamin B2Vitamin B2 | +17.7% |
| Contains more Vitamin B3Vitamin B3 | +77% |
| Contains more CholineCholine | +171.1% |
| Contains more Vitamin B1Vitamin B1 | +11.7% |
| Contains more Vitamin B5Vitamin B5 | +878.2% |
| Contains more Vitamin B6Vitamin B6 | +19% |
| Contains more Vitamin KVitamin K | +84.2% |
| Contains more FolateFolate | +575% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Iron | 2.98mg | 0.55mg | 30% |
| Vitamin B5 | 0.142mg | 1.389mg | 25% |
| Monounsaturated fat | 0.067g | 9.799g | 24% |
| Fats | 0.47g | 14.66g | 22% |
| Copper | 0.365mg | 0.19mg | 19% |
| Folate | 12µg | 81µg | 17% |
| Potassium | 1014mg | 485mg | 16% |
| Vitamin E | 4.3mg | 2.07mg | 15% |
| Vitamin C | 21.9mg | 10mg | 13% |
| Polyunsaturated fat | 0.16g | 1.816g | 11% |
| Fiber | 4.1g | 6.7g | 10% |
| Selenium | 5.3µg | 0.4µg | 9% |
| Saturated fat | 0.1g | 2.126g | 9% |
| Vitamin B3 | 3.076mg | 1.738mg | 8% |
| Vitamin K | 11.4µg | 21µg | 8% |
| Vitamin A | 76µg | 7µg | 8% |
| Fructose | 5.85g | 0.12g | 7% |
| Manganese | 0.302mg | 0.142mg | 7% |
| Protein | 4.32g | 2g | 5% |
| Calories | 82kcal | 160kcal | 4% |
| Phosphorus | 83mg | 52mg | 4% |
| Choline | 38.5mg | 14.2mg | 4% |
| Magnesium | 42mg | 29mg | 3% |
| Vitamin B6 | 0.216mg | 0.257mg | 3% |
| Carbs | 18.91g | 8.53g | 3% |
| Vitamin B2 | 0.153mg | 0.13mg | 2% |
| Calcium | 36mg | 12mg | 2% |
| Sodium | 59mg | 7mg | 2% |
| Vitamin B1 | 0.06mg | 0.067mg | 1% |
| Net carbs | 14.81g | 1.83g | N/A |
| Sugar | 12.18g | 0.66g | N/A |
| Zinc | 0.63mg | 0.64mg | 0% |
| Starch | 0.22g | 0.11g | 0% |
| Tryptophan | 0.031mg | 0.025mg | 0% |
| Threonine | 0.133mg | 0.073mg | 0% |
| Isoleucine | 0.089mg | 0.084mg | 0% |
| Leucine | 0.124mg | 0.143mg | 0% |
| Lysine | 0.134mg | 0.132mg | 0% |
| Methionine | 0.027mg | 0.038mg | 0% |
| Phenylalanine | 0.13mg | 0.097mg | 0% |
| Valine | 0.088mg | 0.107mg | 0% |
| Histidine | 0.071mg | 0.049mg | 0% |
| Omega-3 - ALA | 0.111g | N/A | |
| Omega-6 - Gamma-linoleic acid | 0.015g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
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 more ProteinProtein | +116% |
| Contains more CarbsCarbs | +121.7% |
| Contains more OtherOther | +77.2% |
| Contains more FatsFats | +3019.1% |
~equal in
Water
~73.23g
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.1 g
Monounsaturated fat:
Mono. Fat
0.067 g
Polyunsaturated fat:
Poly. Fat
0.16 g
Saturated fat:
Sat. Fat
2.126 g
Monounsaturated fat:
Mono. Fat
9.799 g
Polyunsaturated fat:
Poly. Fat
1.816 g
| Contains less Sat. FatSaturated fat | -95.3% |
| Contains more Mono. FatMonounsaturated fat | +14525.4% |
| Contains more Poly. FatPolyunsaturated fat | +1035% |
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
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 more StarchStarch | +100% |
| Contains more SucroseSucrose | +400% |
| Contains more GlucoseGlucose | +1454.1% |
| Contains more FructoseFructose | +4775% |
| Contains more MaltoseMaltose | +∞% |
| Contains more GalactoseGalactose | +∞% |
~equal in
Lactose
~0g
