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Tomato paste vs. Wheat Bread — In-Depth Nutrition Comparison

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Differences between tomato paste and wheat Bread

  • Tomato paste has more vitamin A, vitamin E, vitamin C, potassium, and copper, while wheat Bread has more selenium, manganese, vitamin B1, and vitamin B3.
  • Wheat Bread's daily need coverage for selenium is 51% higher.
  • The amount of sodium in tomato paste is lower.
  • Tomato paste has a lower glycemic index. The glycemic index of tomato paste is 45, while the glycemic index of wheat Bread is 60.

The food types used in this comparison are Tomato products, canned, paste, without salt added and Bread, wheat, toasted.

Infographic

Tomato paste vs Wheat Bread 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 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 42% 50% 20% 153% 66% 40% 81% 78% 180% 182%
Contains more PotassiumPotassium +354.7%
Contains more CopperCopper +84.3%
Contains less SodiumSodium -90.2%
Contains more MagnesiumMagnesium +40.5%
Contains more CalciumCalcium +358.3%
Contains more IronIron +37.2%
Contains more ZincZinc +133.3%
Contains more PhosphorusPhosphorus +126.5%
Contains more ManganeseManganese +356%
Contains more SeleniumSelenium +530.2%

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 0.67% 0% 4.8% 0% 110% 88% 117% 27% 35% 0% 14% 65% 12%
Contains more Vitamin CVitamin C +10850%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +1691.7%
Contains more Vitamin B6Vitamin B6 +41.2%
Contains more Vitamin KVitamin K +100%
Contains more CholineCholine +74.2%
Contains more Vitamin B1Vitamin B1 +631.7%
Contains more Vitamin B2Vitamin B2 +149.7%
Contains more Vitamin B3Vitamin B3 +103.2%
Contains more Vitamin B5Vitamin B5 +221.1%
Contains more FolateFolate +616.7%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

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
13% 4% 56% 24% 3%
Protein: 12.96 g
Fats: 4.27 g
Carbs: 55.77 g
Water: 24.23 g
Other: 2.77 g
Contains more WaterWater +203.3%
Contains more ProteinProtein +200%
Contains more FatsFats +808.5%
Contains more CarbsCarbs +194.9%
~equal in Other ~2.77g

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
27% 27% 46%
Saturated fat: Sat. Fat 0.989 g
Monounsaturated fat: Mono. Fat 1.019 g
Polyunsaturated fat: Poly. Fat 1.72 g
Contains less Sat. FatSaturated fat -89.9%
Contains more Mono. FatMonounsaturated fat +1420.9%
Contains more Poly. FatPolyunsaturated fat +975%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Tomato paste Wheat Bread DV% diff.
Selenium 5.3µg 33.4µg 51%
Manganese 0.302mg 1.377mg 47%
Vitamin B1 0.06mg 0.439mg 32%
Vitamin E 4.3mg 0.24mg 27%
Vitamin C 21.9mg 0.2mg 24%
Sodium 59mg 601mg 24%
Potassium 1014mg 223mg 23%
Vitamin B3 3.076mg 6.25mg 20%
Folate 12µg 86µg 19%
Copper 0.365mg 0.198mg 19%
Vitamin B2 0.153mg 0.382mg 18%
Protein 4.32g 12.96g 17%
Phosphorus 83mg 188mg 15%
Iron 2.98mg 4.09mg 14%
Calcium 36mg 165mg 13%
Calories 82kcal 313kcal 12%
Carbs 18.91g 55.77g 12%
Polyunsaturated fat 0.16g 1.72g 10%
Zinc 0.63mg 1.47mg 8%
Vitamin A 76µg 0µg 8%
Fructose 5.85g 7%
Vitamin B5 0.142mg 0.456mg 6%
Fats 0.47g 4.27g 6%
Vitamin B6 0.216mg 0.153mg 5%
Vitamin K 11.4µg 5.7µg 5%
Saturated fat 0.1g 0.989g 4%
Magnesium 42mg 59mg 4%
Choline 38.5mg 22.1mg 3%
Fiber 4.1g 4.7g 2%
Monounsaturated fat 0.067g 1.019g 2%
Net carbs 14.81g 51.07g N/A
Sugar 12.18g 6.42g N/A
Starch 0.22g 0%
Tryptophan 0.031mg 0.092mg 0%
Threonine 0.133mg 0.299mg 0%
Isoleucine 0.089mg 0.258mg 0%
Leucine 0.124mg 0.461mg 0%
Lysine 0.134mg 0.215mg 0%
Methionine 0.027mg 0.105mg 0%
Phenylalanine 0.13mg 0.315mg 0%
Valine 0.088mg 0.31mg 0%
Histidine 0.071mg 0.15mg 0%
Omega-3 - ALA 0.161g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Tomato paste Wheat Bread
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
31%
Tomato paste
36%
Wheat Bread
Minerals Daily Need Coverage Score
49%
Tomato paste
89%
Wheat Bread

Comparison summary

Which food is richer in minerals?
Wheat Bread
Wheat Bread is relatively richer in minerals
Which food is lower in Sugar?
Wheat Bread
Wheat Bread is lower in Sugar (difference - 5.76g)
Which food contains less Sodium?
Tomato paste
Tomato paste contains less Sodium (difference - 542mg)
Which food is lower in Saturated fat?
Tomato paste
Tomato paste is lower in Saturated fat (difference - 0.889g)
Which food is lower in glycemic index?
Tomato paste
Tomato paste is lower in glycemic index (difference - 15)
Which food is cheaper?
Tomato paste
Tomato paste is cheaper (difference - $0.3)
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. Tomato paste - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170459/nutrients
  2. Wheat Bread - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172687/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.