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Tomato paste vs. Cherry — In-Depth Nutrition Comparison

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How are tomato paste and cherries different?

  • Tomato paste has more iron, copper, vitamin E, potassium, vitamin B3, vitamin B6, vitamin C, fiber, phosphorus, and selenium than cherries.
  • Daily need coverage for iron for tomato paste is 33% higher.
  • Cherries have a lower glycemic index (22) than tomato paste (45).

Tomato products, canned, paste, without salt added and Cherries, sour, red, raw are the varieties used in this article.

Infographic

Tomato paste vs Cherry 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%
Cherry
1
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 6.4% 4.8% 15% 12% 35% 2.7% 6.4% 0.39% 15% 0%
Contains more MagnesiumMagnesium +366.7%
Contains more CalciumCalcium +125%
Contains more PotassiumPotassium +486.1%
Contains more IronIron +831.3%
Contains more CopperCopper +251%
Contains more ZincZinc +530%
Contains more PhosphorusPhosphorus +453.3%
Contains more ManganeseManganese +169.6%
Contains more SeleniumSelenium +∞%
Contains less SodiumSodium -94.9%

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%
Cherry
0
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 33% 21% 1.4% 0% 7.5% 9.2% 7.5% 8.6% 10% 0% 5.3% 6% 3.3%
Contains more Vitamin CVitamin C +119%
Contains more Vitamin AVitamin A +18.8%
Contains more Vitamin EVitamin E +6042.9%
Contains more Vitamin B1Vitamin B1 +100%
Contains more Vitamin B2Vitamin B2 +282.5%
Contains more Vitamin B3Vitamin B3 +669%
Contains more Vitamin B6Vitamin B6 +390.9%
Contains more Vitamin KVitamin K +442.9%
Contains more FolateFolate +50%
Contains more CholineCholine +531.1%
~equal in Vitamin D ~0µg
~equal in Vitamin B5 ~0.143mg
~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
Cherry
1
12% 86%
Protein: 1 g
Fats: 0.3 g
Carbs: 12.18 g
Water: 86.13 g
Other: 0.39 g
Contains more ProteinProtein +332%
Contains more FatsFats +56.7%
Contains more CarbsCarbs +55.3%
Contains more OtherOther +617.9%
Contains more WaterWater +17.2%

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
Cherry
2
28% 34% 38%
Saturated fat: Sat. Fat 0.068 g
Monounsaturated fat: Mono. Fat 0.082 g
Polyunsaturated fat: Poly. Fat 0.09 g
Contains more Poly. FatPolyunsaturated fat +77.8%
Contains less Sat. FatSaturated fat -32%
Contains more Mono. FatMonounsaturated fat +22.4%

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
Cherry
1
9% 49% 41%
Starch: 0 g
Sucrose: 0.8 g
Glucose: 4.18 g
Fructose: 3.51 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more StarchStarch +∞%
Contains more GlucoseGlucose +37.6%
Contains more FructoseFructose +66.7%
Contains more MaltoseMaltose +∞%
Contains more SucroseSucrose +166.7%
~equal in Lactose ~0g
~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 Cherry
Rich in minerals ok
Lower in price ok
Rich in vitamins ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated fat ok
Lower in Glycemic Index ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Tomato paste Cherry DV% diff.
Iron 2.98mg 0.32mg 33%
Copper 0.365mg 0.104mg 29%
Vitamin E 4.3mg 0.07mg 28%
Potassium 1014mg 173mg 25%
Vitamin B3 3.076mg 0.4mg 17%
Vitamin C 21.9mg 10mg 13%
Vitamin B6 0.216mg 0.044mg 13%
Fiber 4.1g 1.6g 10%
Selenium 5.3µg 0µg 10%
Phosphorus 83mg 15mg 10%
Vitamin B2 0.153mg 0.04mg 9%
Manganese 0.302mg 0.112mg 8%
Magnesium 42mg 9mg 8%
Vitamin K 11.4µg 2.1µg 8%
Protein 4.32g 1g 7%
Choline 38.5mg 6.1mg 6%
Zinc 0.63mg 0.1mg 5%
Fructose 5.85g 3.51g 3%
Vitamin B1 0.06mg 0.03mg 3%
Calories 82kcal 50kcal 2%
Carbs 18.91g 12.18g 2%
Sodium 59mg 3mg 2%
Calcium 36mg 16mg 2%
Folate 12µg 8µg 1%
Vitamin A 76µg 64µg 1%
Fats 0.47g 0.3g 0%
Net carbs 14.81g 10.58g N/A
Sugar 12.18g 8.49g N/A
Starch 0.22g 0%
Vitamin B5 0.142mg 0.143mg 0%
Saturated fat 0.1g 0.068g 0%
Monounsaturated fat 0.067g 0.082g 0%
Polyunsaturated fat 0.16g 0.09g 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 Cherry
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
9%
Cherry
Minerals Daily Need Coverage Score
49%
Tomato paste
10%
Cherry

Comparison summary

Which food is richer in minerals?
Tomato paste
Tomato paste is relatively richer in minerals
Which food is cheaper?
Tomato paste
Tomato paste is cheaper (difference - $0.6)
Which food is richer in vitamins?
Tomato paste
Tomato paste is relatively richer in vitamins
Which food is lower in Sugar?
Cherry
Cherry is lower in Sugar (difference - 3.69g)
Which food contains less Sodium?
Cherry
Cherry contains less Sodium (difference - 56mg)
Which food is lower in Saturated fat?
Cherry
Cherry is lower in Saturated fat (difference - 0.032g)
Which food is lower in glycemic index?
Cherry
Cherry is lower in glycemic index (difference - 23)
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. Cherry - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173954/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.