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  6. Tomato paste vs. Chard raw

Tomato paste vs. Chard raw — In-Depth Nutrition Comparison

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Summary of differences between tomato paste and chard raw

  • Tomato paste has more copper, potassium, vitamin B3, vitamin E, iron, fiber, and vitamin B6; however, chard raw is higher in vitamin K, vitamin A, and magnesium.
  • Chard raw covers your daily need for vitamin K, 682% more than tomato paste.
  • Tomato paste has 8 times more vitamin B3 than chard raw. While tomato paste has 3.076mg of vitamin B3, chard raw has only 0.4mg.
  • The glycemic index of tomato paste is higher.

These are the specific foods used in this comparison Tomato products, canned, paste, without salt added and Chard, swiss, raw.

Infographic

Tomato paste vs Chard raw 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 58% 15% 33% 68% 60% 9.8% 20% 28% 48% 4.9%
Contains more PotassiumPotassium +167.5%
Contains more IronIron +65.6%
Contains more CopperCopper +103.9%
Contains more ZincZinc +75%
Contains more PhosphorusPhosphorus +80.4%
Contains less SodiumSodium -72.3%
Contains more SeleniumSelenium +488.9%
Contains more MagnesiumMagnesium +92.9%
Contains more CalciumCalcium +41.7%
Contains more ManganeseManganese +21.2%

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 100% 102% 38% 0% 10% 21% 7.5% 10% 23% 0% 2075% 11% 9.8%
Contains more Vitamin EVitamin E +127.5%
Contains more Vitamin B1Vitamin B1 +50%
Contains more Vitamin B2Vitamin B2 +70%
Contains more Vitamin B3Vitamin B3 +669%
Contains more Vitamin B6Vitamin B6 +118.2%
Contains more CholineCholine +113.9%
Contains more Vitamin CVitamin C +37%
Contains more Vitamin AVitamin A +302.6%
Contains more Vitamin B5Vitamin B5 +21.1%
Contains more Vitamin KVitamin K +7180.7%
Contains more FolateFolate +16.7%
~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
2% 4% 93%
Protein: 1.8 g
Fats: 0.2 g
Carbs: 3.74 g
Water: 92.66 g
Other: 1.6 g
Contains more ProteinProtein +140%
Contains more FatsFats +135%
Contains more CarbsCarbs +405.6%
Contains more OtherOther +75%
Contains more WaterWater +26.1%

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
21% 29% 50%
Saturated fat: Sat. Fat 0.03 g
Monounsaturated fat: Mono. Fat 0.04 g
Polyunsaturated fat: Poly. Fat 0.07 g
Contains more Mono. FatMonounsaturated fat +67.5%
Contains more Poly. FatPolyunsaturated fat +128.6%
Contains less Sat. FatSaturated fat -70%

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

All nutrients comparison - raw data values

Nutrient Tomato paste Chard raw DV% diff.
Vitamin K 11.4µg 830µg 682%
Vitamin A 76µg 306µg 26%
Copper 0.365mg 0.179mg 21%
Potassium 1014mg 379mg 19%
Vitamin B3 3.076mg 0.4mg 17%
Vitamin E 4.3mg 1.89mg 16%
Iron 2.98mg 1.8mg 15%
Fiber 4.1g 1.6g 10%
Vitamin B6 0.216mg 0.099mg 9%
Magnesium 42mg 81mg 9%
Vitamin C 21.9mg 30mg 9%
Selenium 5.3µg 0.9µg 8%
Sodium 59mg 213mg 7%
Fructose 5.85g 7%
Carbs 18.91g 3.74g 5%
Vitamin B2 0.153mg 0.09mg 5%
Protein 4.32g 1.8g 5%
Phosphorus 83mg 46mg 5%
Choline 38.5mg 18mg 4%
Calories 82kcal 19kcal 3%
Manganese 0.302mg 0.366mg 3%
Calcium 36mg 51mg 2%
Vitamin B1 0.06mg 0.04mg 2%
Zinc 0.63mg 0.36mg 2%
Polyunsaturated fat 0.16g 0.07g 1%
Vitamin B5 0.142mg 0.172mg 1%
Folate 12µg 14µg 1%
Fats 0.47g 0.2g 0%
Net carbs 14.81g 2.14g N/A
Sugar 12.18g 1.1g N/A
Starch 0.22g 0%
Saturated fat 0.1g 0.03g 0%
Monounsaturated fat 0.067g 0.04g 0%
Tryptophan 0.031mg 0.017mg 0%
Threonine 0.133mg 0.083mg 0%
Isoleucine 0.089mg 0.147mg 0%
Leucine 0.124mg 0.13mg 0%
Lysine 0.134mg 0.099mg 0%
Methionine 0.027mg 0.019mg 0%
Phenylalanine 0.13mg 0.11mg 0%
Valine 0.088mg 0.11mg 0%
Histidine 0.071mg 0.036mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Tomato paste Chard raw
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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
185%
Chard raw
Minerals Daily Need Coverage Score
49%
Tomato paste
34%
Chard raw

Comparison summary

Which food contains less Sodium?
Tomato paste
Tomato paste contains less Sodium (difference - 154mg)
Which food is cheaper?
Tomato paste
Tomato paste is cheaper (difference - $0.4)
Which food is lower in Sugar?
Chard raw
Chard raw is lower in Sugar (difference - 11.08g)
Which food is lower in Saturated fat?
Chard raw
Chard raw is lower in Saturated fat (difference - 0.07g)
Which food is lower in glycemic index?
Chard raw
Chard raw is lower in glycemic index (difference - 13)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
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.
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. Chard raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169991/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.