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Tomato paste vs. Cottage cheese — In-Depth Nutrition Comparison

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How are tomato paste and cottage cheese different?

  • Tomato paste is richer in copper, iron, vitamin E, vitamin A, potassium, vitamin C, vitamin B3, and fiber, while cottage cheese is higher in vitamin B12.
  • Tomato paste covers your daily need for copper, 37% more than cottage cheese.
  • Tomato paste is lower in sodium.
  • Tomato paste has a higher glycemic index (45) than cottage cheese (10).

Tomato products, canned, paste, without salt added and Cheese, cottage, creamed, large or small curd types were used in this article.

Infographic

Tomato paste vs Cottage cheese 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 5.7% 25% 9.2% 2.6% 9.7% 11% 68% 47% 0.26% 53%
Contains more MagnesiumMagnesium +425%
Contains more PotassiumPotassium +875%
Contains more IronIron +4157.1%
Contains more CopperCopper +1158.6%
Contains more ZincZinc +57.5%
Contains less SodiumSodium -83.8%
Contains more ManganeseManganese +15000%
Contains more CalciumCalcium +130.6%
Contains more PhosphorusPhosphorus +91.6%
Contains more SeleniumSelenium +83%

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% 12% 1.6% 1.5% 6.8% 38% 1.9% 33% 11% 54% 0% 9% 10%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +105.4%
Contains more Vitamin EVitamin E +5275%
Contains more Vitamin B1Vitamin B1 +122.2%
Contains more Vitamin B3Vitamin B3 +3007.1%
Contains more Vitamin B6Vitamin B6 +369.6%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +109.2%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B5Vitamin B5 +292.3%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin B2 ~0.163mg
~equal in Folate ~12µg

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% 4% 3% 80%
Protein: 11.12 g
Fats: 4.3 g
Carbs: 3.38 g
Water: 79.79 g
Other: 1.41 g
Contains more CarbsCarbs +459.5%
Contains more OtherOther +98.6%
Contains more ProteinProtein +157.4%
Contains more FatsFats +814.9%
~equal in Water ~79.79g

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
66% 30% 5%
Saturated fat: Sat. Fat 1.718 g
Monounsaturated fat: Mono. Fat 0.778 g
Polyunsaturated fat: Poly. Fat 0.123 g
Contains less Sat. FatSaturated fat -94.2%
Contains more Poly. FatPolyunsaturated fat +30.1%
Contains more Mono. FatMonounsaturated fat +1061.2%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
2% 2% 46% 47% 2%
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
100%
Starch: 0 g
Sucrose: 0 g
Glucose: 0 g
Fructose: 0 g
Lactose: 2.67 g
Maltose: 0 g
Galactose: 0 g
Contains more StarchStarch +∞%
Contains more SucroseSucrose +∞%
Contains more GlucoseGlucose +∞%
Contains more FructoseFructose +∞%
Contains more MaltoseMaltose +∞%
Contains more LactoseLactose +∞%
~equal in Galactose ~0g

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

All nutrients comparison - raw data values

Nutrient Tomato paste Cottage cheese DV% diff.
Copper 0.365mg 0.029mg 37%
Iron 2.98mg 0.07mg 36%
Vitamin E 4.3mg 0.08mg 28%
Potassium 1014mg 104mg 27%
Vitamin C 21.9mg 0mg 24%
Vitamin B3 3.076mg 0.099mg 19%
Vitamin B12 0µg 0.43µg 18%
Fiber 4.1g 0g 16%
Protein 4.32g 11.12g 14%
Manganese 0.302mg 0.002mg 13%
Vitamin B6 0.216mg 0.046mg 13%
Sodium 59mg 364mg 13%
Phosphorus 83mg 159mg 11%
Vitamin K 11.4µg 0µg 10%
Magnesium 42mg 8mg 8%
Vitamin B5 0.142mg 0.557mg 8%
Selenium 5.3µg 9.7µg 8%
Saturated fat 0.1g 1.718g 7%
Fructose 5.85g 0g 7%
Fats 0.47g 4.3g 6%
Cholesterol 0mg 17mg 6%
Calcium 36mg 83mg 5%
Carbs 18.91g 3.38g 5%
Vitamin A 76µg 37µg 4%
Choline 38.5mg 18.4mg 4%
Vitamin B1 0.06mg 0.027mg 3%
Monounsaturated fat 0.067g 0.778g 2%
Zinc 0.63mg 0.4mg 2%
Vitamin B2 0.153mg 0.163mg 1%
Vitamin D 0µg 0.1µg 1%
Calories 82kcal 98kcal 1%
Net carbs 14.81g 3.38g N/A
Vitamin D 0IU 3IU 0%
Sugar 12.18g 2.67g N/A
Starch 0.22g 0%
Folate 12µg 12µg 0%
Polyunsaturated fat 0.16g 0.123g 0%
Tryptophan 0.031mg 0.147mg 0%
Threonine 0.133mg 0.5mg 0%
Isoleucine 0.089mg 0.591mg 0%
Leucine 0.124mg 1.116mg 0%
Lysine 0.134mg 0.934mg 0%
Methionine 0.027mg 0.269mg 0%
Phenylalanine 0.13mg 0.577mg 0%
Valine 0.088mg 0.748mg 0%
Histidine 0.071mg 0.326mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Tomato paste Cottage cheese
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
14%
Cottage cheese
Minerals Daily Need Coverage Score
49%
Tomato paste
23%
Cottage cheese

Comparison summary

Which food is lower in Cholesterol?
Tomato paste
Tomato paste is lower in Cholesterol (difference - 17mg)
Which food contains less Sodium?
Tomato paste
Tomato paste contains less Sodium (difference - 305mg)
Which food is lower in Saturated fat?
Tomato paste
Tomato paste is lower in Saturated fat (difference - 1.618g)
Which food is cheaper?
Tomato paste
Tomato paste is cheaper (difference - $2)
Which food is richer in vitamins?
Tomato paste
Tomato paste is relatively richer in vitamins
Which food is lower in Sugar?
Cottage cheese
Cottage cheese is lower in Sugar (difference - 9.51g)
Which food is lower in glycemic index?
Cottage cheese
Cottage cheese is lower in glycemic index (difference - 35)
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.

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. Cottage cheese - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172179/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.