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

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Summary of differences between tomato paste and goat cheese

  • Tomato paste has more vitamin E, potassium, vitamin C, and iron; however, goat cheese is higher in phosphorus, vitamin B2, calcium, and copper.
  • Goat cheese covers your daily need for saturated fat, 103% more than tomato paste.
  • 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 Cheese, goat, semisoft type.

Infographic

Tomato paste vs Goat 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 21% 89% 14% 61% 188% 18% 161% 54% 12% 21%
Contains more MagnesiumMagnesium +44.8%
Contains more PotassiumPotassium +541.8%
Contains more IronIron +84%
Contains less SodiumSodium -85.8%
Contains more ManganeseManganese +224.7%
Contains more SeleniumSelenium +39.5%
Contains more CalciumCalcium +727.8%
Contains more CopperCopper +54.5%
Contains more PhosphorusPhosphorus +351.8%
~equal in Zinc ~0.66mg

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% 136% 5.2% 7.5% 18% 156% 22% 11% 14% 28% 6.3% 1.5% 8.4%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +1553.8%
Contains more Vitamin B3Vitamin B3 +167.9%
Contains more Vitamin B6Vitamin B6 +260%
Contains more Vitamin KVitamin K +356%
Contains more FolateFolate +500%
Contains more CholineCholine +150%
Contains more Vitamin AVitamin A +435.5%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +20%
Contains more Vitamin B2Vitamin B2 +341.8%
Contains more Vitamin B5Vitamin B5 +33.8%
Contains more Vitamin B12Vitamin B12 +∞%

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
22% 30% 46% 3%
Protein: 21.58 g
Fats: 29.84 g
Carbs: 0.12 g
Water: 45.52 g
Other: 2.94 g
Contains more CarbsCarbs +15658.3%
Contains more WaterWater +61.5%
Contains more ProteinProtein +399.5%
Contains more FatsFats +6248.9%
~equal in Other ~2.94g

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
73% 24% 3%
Saturated fat: Sat. Fat 20.639 g
Monounsaturated fat: Mono. Fat 6.808 g
Polyunsaturated fat: Poly. Fat 0.709 g
Contains less Sat. FatSaturated fat -99.5%
Contains more Mono. FatMonounsaturated fat +10061.2%
Contains more Poly. FatPolyunsaturated fat +343.1%

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

All nutrients comparison - raw data values

Nutrient Tomato paste Goat cheese DV% diff.
Saturated fat 0.1g 20.639g 93%
Fats 0.47g 29.84g 45%
Phosphorus 83mg 375mg 42%
Vitamin B2 0.153mg 0.676mg 40%
Vitamin A 76µg 407µg 37%
Protein 4.32g 21.58g 35%
Vitamin E 4.3mg 0.26mg 27%
Cholesterol 0mg 79mg 26%
Calcium 36mg 298mg 26%
Potassium 1014mg 158mg 25%
Vitamin C 21.9mg 0mg 24%
Copper 0.365mg 0.564mg 22%
Iron 2.98mg 1.62mg 17%
Monounsaturated fat 0.067g 6.808g 17%
Fiber 4.1g 0g 16%
Sodium 59mg 415mg 15%
Calories 82kcal 364kcal 14%
Vitamin B6 0.216mg 0.06mg 12%
Vitamin B3 3.076mg 1.148mg 12%
Manganese 0.302mg 0.093mg 9%
Vitamin B12 0µg 0.22µg 9%
Vitamin K 11.4µg 2.5µg 7%
Fructose 5.85g 7%
Carbs 18.91g 0.12g 6%
Polyunsaturated fat 0.16g 0.709g 4%
Choline 38.5mg 15.4mg 4%
Vitamin D 0µg 0.5µg 3%
Vitamin D 0IU 22IU 3%
Folate 12µg 2µg 3%
Selenium 5.3µg 3.8µg 3%
Magnesium 42mg 29mg 3%
Vitamin B5 0.142mg 0.19mg 1%
Vitamin B1 0.06mg 0.072mg 1%
Net carbs 14.81g 0.12g N/A
Sugar 12.18g 0.12g N/A
Zinc 0.63mg 0.66mg 0%
Starch 0.22g 0%
Tryptophan 0.031mg 0.227mg 0%
Threonine 0.133mg 0.805mg 0%
Isoleucine 0.089mg 0.893mg 0%
Leucine 0.124mg 1.861mg 0%
Lysine 0.134mg 1.549mg 0%
Methionine 0.027mg 0.575mg 0%
Phenylalanine 0.13mg 0.859mg 0%
Valine 0.088mg 1.485mg 0%
Histidine 0.071mg 0.589mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Tomato paste Goat 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
32%
Goat cheese
Minerals Daily Need Coverage Score
49%
Tomato paste
64%
Goat cheese

Comparison summary

Which food is lower in Cholesterol?
Tomato paste
Tomato paste is lower in Cholesterol (difference - 79mg)
Which food contains less Sodium?
Tomato paste
Tomato paste contains less Sodium (difference - 356mg)
Which food is lower in Saturated fat?
Tomato paste
Tomato paste is lower in Saturated fat (difference - 20.539g)
Which food is cheaper?
Tomato paste
Tomato paste is cheaper (difference - $2)
Which food is lower in Sugar?
Goat cheese
Goat cheese is lower in Sugar (difference - 12.06g)
Which food is lower in glycemic index?
Goat cheese
Goat cheese is lower in glycemic index (difference - 45)
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. Goat cheese - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173433/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.