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Tomato paste vs. Cardamom — In-Depth Nutrition Comparison

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Important differences between tomato paste and cardamom

  • Tomato paste has more vitamin A and vitamin B3; however, cardamom has more manganese, iron, fiber, zinc, magnesium, calcium, phosphorus, and vitamin B1.
  • Cardamom's daily need coverage for manganese is 1204% more.
  • Tomato paste has a higher glycemic index than cardamom.

The food varieties used in the comparison are Tomato products, canned, paste, without salt added and Spices, cardamom.

Infographic

Tomato paste vs Cardamom 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 164% 115% 99% 524% 128% 204% 76% 2.3% 3652% 0%
Contains more SeleniumSelenium +∞%
Contains more MagnesiumMagnesium +445.2%
Contains more CalciumCalcium +963.9%
Contains more PotassiumPotassium +10.4%
Contains more IronIron +368.8%
Contains more ZincZinc +1085.7%
Contains more PhosphorusPhosphorus +114.5%
Contains less SodiumSodium -69.5%
Contains more ManganeseManganese +9171.5%
~equal in Copper ~0.383mg

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 70% 0% 0% 0% 50% 42% 21% 0% 53% 0% 0% 0% 0%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B3Vitamin B3 +179.1%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +∞%
Contains more CholineCholine +∞%
Contains more Vitamin B1Vitamin B1 +230%
Contains more Vitamin B2Vitamin B2 +19%
~equal in Vitamin C ~21mg
~equal in Vitamin D ~0µg
~equal in Vitamin B6 ~0.23mg
~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
11% 7% 68% 8% 6%
Protein: 10.76 g
Fats: 6.7 g
Carbs: 68.47 g
Water: 8.28 g
Other: 5.79 g
Contains more WaterWater +787.7%
Contains more ProteinProtein +149.1%
Contains more FatsFats +1325.5%
Contains more CarbsCarbs +262.1%
Contains more OtherOther +106.8%

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
34% 44% 22%
Saturated fat: Sat. Fat 0.68 g
Monounsaturated fat: Mono. Fat 0.87 g
Polyunsaturated fat: Poly. Fat 0.43 g
Contains less Sat. FatSaturated fat -85.3%
Contains more Mono. FatMonounsaturated fat +1198.5%
Contains more Poly. FatPolyunsaturated fat +168.8%

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 Cardamom
Lower in Saturated fat ok
Lower in price ok
Rich in vitamins ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Glycemic Index ok
Rich in minerals ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Tomato paste Cardamom DV% diff.
Manganese 0.302mg 28mg 1204%
Iron 2.98mg 13.97mg 137%
Fiber 4.1g 28g 96%
Zinc 0.63mg 7.47mg 62%
Magnesium 42mg 229mg 45%
Calcium 36mg 383mg 35%
Vitamin E 4.3mg 29%
Carbs 18.91g 68.47g 17%
Phosphorus 83mg 178mg 14%
Protein 4.32g 10.76g 13%
Vitamin B1 0.06mg 0.198mg 12%
Vitamin B3 3.076mg 1.102mg 12%
Calories 82kcal 311kcal 11%
Fats 0.47g 6.7g 10%
Vitamin K 11.4µg 10%
Selenium 5.3µg 10%
Vitamin A 76µg 0µg 8%
Fructose 5.85g 7%
Choline 38.5mg 7%
Saturated fat 0.1g 0.68g 3%
Vitamin B5 0.142mg 3%
Folate 12µg 3%
Potassium 1014mg 1119mg 3%
Vitamin B2 0.153mg 0.182mg 2%
Sodium 59mg 18mg 2%
Polyunsaturated fat 0.16g 0.43g 2%
Monounsaturated fat 0.067g 0.87g 2%
Copper 0.365mg 0.383mg 2%
Vitamin B6 0.216mg 0.23mg 1%
Vitamin C 21.9mg 21mg 1%
Net carbs 14.81g 40.47g N/A
Sugar 12.18g N/A
Starch 0.22g 0%
Tryptophan 0.031mg 0%
Threonine 0.133mg 0%
Isoleucine 0.089mg 0%
Leucine 0.124mg 0%
Lysine 0.134mg 0%
Methionine 0.027mg 0%
Phenylalanine 0.13mg 0%
Valine 0.088mg 0%
Histidine 0.071mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Tomato paste Cardamom
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
18%
Cardamom
Minerals Daily Need Coverage Score
49%
Tomato paste
496%
Cardamom

Comparison summary

Which food is lower in Saturated fat?
Tomato paste
Tomato paste is lower in Saturated fat (difference - 0.58g)
Which food is cheaper?
Tomato paste
Tomato paste is cheaper (difference - $5)
Which food is richer in vitamins?
Tomato paste
Tomato paste is relatively richer in vitamins
Which food is lower in Sugar?
Cardamom
Cardamom is lower in Sugar (difference - 12.18g)
Which food contains less Sodium?
Cardamom
Cardamom contains less Sodium (difference - 41mg)
Which food is lower in glycemic index?
Cardamom
Cardamom is lower in glycemic index (difference - 45)
Which food is richer in minerals?
Cardamom
Cardamom is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Cardamom - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170919/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.