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Tomato paste vs. Garlic — In-Depth Nutrition Comparison

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Differences between tomato paste and garlic

  • Tomato paste has more vitamin A, vitamin E, potassium, iron, and vitamin B3, while garlic has more vitamin B6, manganese, selenium, calcium, and vitamin B1.
  • Garlic's daily need coverage for vitamin B6 is 78% higher.
  • Garlic contains 169 times less vitamin A than tomato paste. Tomato paste contains 1525IU of vitamin A, while garlic contains 9IU.
  • Garlic has a lower glycemic index. The glycemic index of garlic is 30, while the glycemic index of tomato paste is 45.

The food types used in this comparison are Tomato products, canned, paste, without salt added and Garlic, raw.

Infographic

Tomato paste vs Garlic 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%
Garlic
6
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 18% 54% 35% 64% 100% 32% 66% 2.2% 218% 77%
Contains more MagnesiumMagnesium +68%
Contains more PotassiumPotassium +152.9%
Contains more IronIron +75.3%
Contains more CopperCopper +22.1%
Contains more CalciumCalcium +402.8%
Contains more ZincZinc +84.1%
Contains more PhosphorusPhosphorus +84.3%
Contains less SodiumSodium -71.2%
Contains more ManganeseManganese +453.6%
Contains more SeleniumSelenium +167.9%

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%
Garlic
4
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 104% 0% 1.6% 0% 50% 25% 13% 36% 285% 0% 4.3% 2.3% 13%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +5275%
Contains more Vitamin B2Vitamin B2 +39.1%
Contains more Vitamin B3Vitamin B3 +339.4%
Contains more Vitamin KVitamin K +570.6%
Contains more FolateFolate +300%
Contains more CholineCholine +65.9%
Contains more Vitamin CVitamin C +42.5%
Contains more Vitamin B1Vitamin B1 +233.3%
Contains more Vitamin B5Vitamin B5 +319.7%
Contains more Vitamin B6Vitamin B6 +471.8%
~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
Garlic
3
6% 33% 59%
Protein: 6.36 g
Fats: 0.5 g
Carbs: 33.06 g
Water: 58.58 g
Other: 1.5 g
Contains more WaterWater +25.5%
Contains more OtherOther +86.7%
Contains more ProteinProtein +47.2%
Contains more CarbsCarbs +74.8%
~equal in Fats ~0.5g

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
Garlic
2
26% 3% 71%
Saturated fat: Sat. Fat 0.089 g
Monounsaturated fat: Mono. Fat 0.011 g
Polyunsaturated fat: Poly. Fat 0.249 g
Contains more Mono. FatMonounsaturated fat +509.1%
Contains less Sat. FatSaturated fat -11%
Contains more Poly. FatPolyunsaturated fat +55.6%

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 Garlic
Lower in price ok
Lower in Sugar ok
Lower in Sodium 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 Garlic DV% diff.
Vitamin B6 0.216mg 1.235mg 78%
Manganese 0.302mg 1.672mg 60%
Vitamin E 4.3mg 0.08mg 28%
Potassium 1014mg 401mg 18%
Iron 2.98mg 1.7mg 16%
Selenium 5.3µg 14.2µg 16%
Vitamin B3 3.076mg 0.7mg 15%
Calcium 36mg 181mg 15%
Vitamin B1 0.06mg 0.2mg 12%
Phosphorus 83mg 153mg 10%
Vitamin C 21.9mg 31.2mg 10%
Vitamin B5 0.142mg 0.596mg 9%
Vitamin K 11.4µg 1.7µg 8%
Fiber 4.1g 2.1g 8%
Vitamin A 76µg 0µg 8%
Fructose 5.85g 7%
Copper 0.365mg 0.299mg 7%
Zinc 0.63mg 1.16mg 5%
Carbs 18.91g 33.06g 5%
Protein 4.32g 6.36g 4%
Magnesium 42mg 25mg 4%
Calories 82kcal 149kcal 3%
Choline 38.5mg 23.2mg 3%
Vitamin B2 0.153mg 0.11mg 3%
Folate 12µg 3µg 2%
Sodium 59mg 17mg 2%
Polyunsaturated fat 0.16g 0.249g 1%
Fats 0.47g 0.5g 0%
Net carbs 14.81g 30.96g N/A
Sugar 12.18g 1g N/A
Starch 0.22g 0%
Saturated fat 0.1g 0.089g 0%
Monounsaturated fat 0.067g 0.011g 0%
Tryptophan 0.031mg 0.066mg 0%
Threonine 0.133mg 0.157mg 0%
Isoleucine 0.089mg 0.217mg 0%
Leucine 0.124mg 0.308mg 0%
Lysine 0.134mg 0.273mg 0%
Methionine 0.027mg 0.076mg 0%
Phenylalanine 0.13mg 0.183mg 0%
Valine 0.088mg 0.291mg 0%
Histidine 0.071mg 0.113mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Tomato paste Garlic
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
41%
Garlic
Minerals Daily Need Coverage Score
49%
Tomato paste
67%
Garlic

Comparison summary

Which food is cheaper?
Tomato paste
Tomato paste is cheaper (difference - $0.6)
Which food is lower in Sugar?
Garlic
Garlic is lower in Sugar (difference - 11.18g)
Which food contains less Sodium?
Garlic
Garlic contains less Sodium (difference - 42mg)
Which food is lower in Saturated fat?
Garlic
Garlic is lower in Saturated fat (difference - 0.011g)
Which food is lower in glycemic index?
Garlic
Garlic is lower in glycemic index (difference - 15)
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. Garlic - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169230/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.