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  6. Tomato paste vs. Beetroot

Tomato paste vs. Beetroot — In-Depth Nutrition Comparison

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What are the main differences between tomato paste and beetroot?

  • Tomato paste is richer in copper, vitamin A, vitamin E, iron, potassium, vitamin C, vitamin B3, vitamin B6, and vitamin K, yet beetroot is richer in folate.
  • Tomato paste's daily need coverage for copper is 32% higher.
  • Tomato paste has 108 times more vitamin E than beetroot. Tomato paste has 4.3mg of vitamin E, while beetroot has 0.04mg.
  • Tomato paste has a lower glycemic index than beetroot.

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

Infographic

Tomato paste vs Beetroot infographic
Infographic link

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 30% 11% 89% 112% 122% 17% 36% 7.7% 39% 29%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 16% 4.8% 29% 30% 25% 9.5% 17% 10% 43% 3.8%
Contains more MagnesiumMagnesium +82.6%
Contains more CalciumCalcium +125%
Contains more PotassiumPotassium +212%
Contains more IronIron +272.5%
Contains more CopperCopper +386.7%
Contains more ZincZinc +80%
Contains more PhosphorusPhosphorus +107.5%
Contains less SodiumSodium -24.4%
Contains more SeleniumSelenium +657.1%
~equal in Manganese ~0.329mg

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 73% 25% 86% 0% 15% 35% 58% 8.5% 50% 0% 29% 9% 21%
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 16% 0.67% 0.8% 0% 7.8% 9.2% 6.3% 9.3% 15% 0% 0.5% 82% 3.3%
Contains more Vitamin CVitamin C +346.9%
Contains more Vitamin AVitamin A +3700%
Contains more Vitamin EVitamin E +10650%
Contains more Vitamin B1Vitamin B1 +93.5%
Contains more Vitamin B2Vitamin B2 +282.5%
Contains more Vitamin B3Vitamin B3 +821%
Contains more Vitamin B6Vitamin B6 +222.4%
Contains more Vitamin KVitamin K +5600%
Contains more CholineCholine +541.7%
Contains more FolateFolate +808.3%
~equal in Vitamin D ~0µg
~equal in Vitamin B5 ~0.155mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Tomato paste Beetroot DV% diff.
Copper 0.365mg 0.075mg 32%
Vitamin E 4.3mg 0.04mg 28%
Iron 2.98mg 0.8mg 27%
Folate 12µg 109µg 24%
Potassium 1014mg 325mg 20%
Vitamin C 21.9mg 4.9mg 19%
Vitamin B3 3.076mg 0.334mg 17%
Vitamin B6 0.216mg 0.067mg 11%
Vitamin B2 0.153mg 0.04mg 9%
Vitamin K 11.4µg 0.2µg 9%
Vitamin A 76µg 2µg 8%
Selenium 5.3µg 0.7µg 8%
Fructose 5.85g 7%
Phosphorus 83mg 40mg 6%
Choline 38.5mg 6mg 6%
Fiber 4.1g 2.8g 5%
Magnesium 42mg 23mg 5%
Protein 4.32g 1.61g 5%
Zinc 0.63mg 0.35mg 3%
Carbs 18.91g 9.56g 3%
Calories 82kcal 43kcal 2%
Vitamin B1 0.06mg 0.031mg 2%
Calcium 36mg 16mg 2%
Sodium 59mg 78mg 1%
Manganese 0.302mg 0.329mg 1%
Polyunsaturated fat 0.16g 0.06g 1%
Fats 0.47g 0.17g 0%
Net carbs 14.81g 6.76g N/A
Sugar 12.18g 6.76g N/A
Starch 0.22g 0%
Vitamin B5 0.142mg 0.155mg 0%
Saturated fat 0.1g 0.027g 0%
Monounsaturated fat 0.067g 0.032g 0%
Tryptophan 0.031mg 0.019mg 0%
Threonine 0.133mg 0.047mg 0%
Isoleucine 0.089mg 0.048mg 0%
Leucine 0.124mg 0.068mg 0%
Lysine 0.134mg 0.058mg 0%
Methionine 0.027mg 0.018mg 0%
Phenylalanine 0.13mg 0.046mg 0%
Valine 0.088mg 0.056mg 0%
Histidine 0.071mg 0.021mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
4% 19% 74% 3%
Protein: 4.32 g
Fats: 0.47 g
Carbs: 18.91 g
Water: 73.5 g
Other: 2.8 g
10% 88%
Protein: 1.61 g
Fats: 0.17 g
Carbs: 9.56 g
Water: 87.58 g
Other: 1.08 g
Contains more ProteinProtein +168.3%
Contains more FatsFats +176.5%
Contains more CarbsCarbs +97.8%
Contains more OtherOther +159.3%
Contains more WaterWater +19.2%

Fat Type Comparison

Fat type breakdown side-by-side comparison
31% 20% 49%
Saturated fat: Sat. Fat 0.1 g
Monounsaturated fat: Mono. Fat 0.067 g
Polyunsaturated fat: Poly. Fat 0.16 g
23% 27% 50%
Saturated fat: Sat. Fat 0.027 g
Monounsaturated fat: Mono. Fat 0.032 g
Polyunsaturated fat: Poly. Fat 0.06 g
Contains more Mono. FatMonounsaturated fat +109.4%
Contains more Poly. FatPolyunsaturated fat +166.7%
Contains less Sat. FatSaturated fat -73%

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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
  2. Beetroot - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169145/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.