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  6. Tomato paste vs. Flaxseed oil

Tomato paste vs. Flaxseed oil — In-Depth Nutrition Comparison

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Summary of differences between tomato paste and flaxseed oil

  • Flaxseed oil has less copper, iron, potassium, vitamin E, phosphorus, manganese, vitamin K, and magnesium than tomato paste.
  • Flaxseed oil covers your daily need for saturated fat, 45% more than tomato paste.
  • Tomato paste has 33 times more potassium than flaxseed oil. While tomato paste has 1014mg of potassium, flaxseed oil has only 31mg.
  • Tomato paste has less saturated fat.
  • 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 Oil, flaxseed, contains added sliced flaxseed.

Infographic

Tomato paste vs Flaxseed oil 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 11% 2.7% 2.7% 13% 22% 8.5% 12% 0.78% 18% 0%
Contains more MagnesiumMagnesium +180%
Contains more CalciumCalcium +300%
Contains more PotassiumPotassium +3171%
Contains more IronIron +776.5%
Contains more CopperCopper +444.8%
Contains more ZincZinc +103.2%
Contains more PhosphorusPhosphorus +207.4%
Contains more ManganeseManganese +114.2%
Contains more SeleniumSelenium +∞%
Contains less SodiumSodium -89.8%

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% 0% 14% 0% 0% 0% 0% 0% 0% 0% 8.3% 0% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +505.6%
Contains more Vitamin B1Vitamin B1 +∞%
Contains more Vitamin B2Vitamin B2 +∞%
Contains more Vitamin B3Vitamin B3 +∞%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +∞%
Contains more Vitamin KVitamin K +245.5%
Contains more FolateFolate +∞%
Contains more CholineCholine +∞%
~equal in Vitamin D ~µg
~equal in Vitamin B12 ~µg

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
99%
Protein: 0.37 g
Fats: 99.01 g
Carbs: 0.39 g
Water: 0.16 g
Other: 0.07 g
Contains more ProteinProtein +1067.6%
Contains more CarbsCarbs +4748.7%
Contains more WaterWater +45837.5%
Contains more OtherOther +3900%
Contains more FatsFats +20966%

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
10% 22% 69%
Saturated fat: Sat. Fat 9.047 g
Monounsaturated fat: Mono. Fat 20.634 g
Polyunsaturated fat: Poly. Fat 64.876 g
Contains less Sat. FatSaturated fat -98.9%
Contains more Mono. FatMonounsaturated fat +30697%
Contains more Poly. FatPolyunsaturated fat +40447.5%

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

All nutrients comparison - raw data values

Nutrient Tomato paste Flaxseed oil DV% diff.
Polyunsaturated fat 0.16g 64.876g 431%
Fats 0.47g 99.01g 152%
Monounsaturated fat 0.067g 20.634g 51%
Saturated fat 0.1g 9.047g 41%
Calories 82kcal 878kcal 40%
Iron 2.98mg 0.34mg 33%
Copper 0.365mg 0.067mg 33%
Potassium 1014mg 31mg 29%
Vitamin E 4.3mg 0.71mg 24%
Vitamin C 21.9mg 24%
Vitamin B3 3.076mg 19%
Vitamin B6 0.216mg 17%
Fiber 4.1g 16%
Vitamin B2 0.153mg 12%
Selenium 5.3µg 10%
Protein 4.32g 0.37g 8%
Phosphorus 83mg 27mg 8%
Vitamin A 76µg 8%
Manganese 0.302mg 0.141mg 7%
Choline 38.5mg 7%
Vitamin K 11.4µg 3.3µg 7%
Fructose 5.85g 7%
Magnesium 42mg 15mg 6%
Carbs 18.91g 0.39g 6%
Vitamin B1 0.06mg 5%
Folate 12µg 3%
Vitamin B5 0.142mg 3%
Zinc 0.63mg 0.31mg 3%
Calcium 36mg 9mg 3%
Sodium 59mg 6mg 2%
Net carbs 14.81g 0.39g N/A
Sugar 12.18g N/A
Starch 0.22g 0%
Trans fat 0g 0.184g N/A
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%
Omega-3 - ALA 48.93g N/A
Omega-3 - Eicosatrienoic acid 0.077g N/A
Omega-6 - Dihomo-gamma-linoleic acid 0.026g N/A
Omega-6 - Eicosadienoic acid 0.034g N/A
Omega-6 - Linoleic acid 15.679g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Tomato paste Flaxseed oil
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
2%
Flaxseed oil
Minerals Daily Need Coverage Score
49%
Tomato paste
9%
Flaxseed oil

Comparison summary

Which food is richer in minerals?
Tomato paste
Tomato paste is relatively richer in minerals
Which food is lower in Saturated fat?
Tomato paste
Tomato paste is lower in Saturated fat (difference - 8.947g)
Which food is richer in vitamins?
Tomato paste
Tomato paste is relatively richer in vitamins
Which food is lower in Sugar?
Flaxseed oil
Flaxseed oil is lower in Sugar (difference - 12.18g)
Which food contains less Sodium?
Flaxseed oil
Flaxseed oil contains less Sodium (difference - 53mg)
Which food is lower in glycemic index?
Flaxseed oil
Flaxseed oil is lower in glycemic index (difference - 45)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is cheaper?
?
The foods are relatively equal in price ($)

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. Flaxseed oil - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171442/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.