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  6. Tomato paste vs. Heart of palm

Tomato paste vs. Heart of palm — In-Depth Nutrition Comparison

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How are tomato paste and heart of palm different?

  • Tomato paste is richer in vitamin A, vitamin E, iron, vitamin C, vitamin B3, and fiber, while heart of palm is higher in vitamin B6, copper, zinc, and potassium.
  • Heart of palm covers your daily need for vitamin B6, 46% more than tomato paste.
  • Tomato paste contains 22 times more vitamin A than heart of palm. Tomato paste contains 1525IU of vitamin A, while heart of palm contains 68IU.
  • Tomato paste has a higher glycemic index (45) than heart of palm (32).

Tomato products, canned, paste, without salt added and Hearts of palm, raw types were used in this article.

Infographic

Tomato paste vs Heart of palm 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 7.1% 5.4% 159% 63% 215% 102% 60% 1.8% 0% 3.8%
Contains more MagnesiumMagnesium +320%
Contains more CalciumCalcium +100%
Contains more IronIron +76.3%
Contains more ManganeseManganese +∞%
Contains more SeleniumSelenium +657.1%
Contains more PotassiumPotassium +78.1%
Contains more CopperCopper +76.4%
Contains more ZincZinc +492.1%
Contains more PhosphorusPhosphorus +68.7%
Contains less SodiumSodium -76.3%

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 27% 1% 10% 0% 13% 42% 17% 0% 187% 0% 0% 18% 0%
Contains more Vitamin CVitamin C +173.8%
Contains more Vitamin AVitamin A +2433.3%
Contains more Vitamin EVitamin E +760%
Contains more Vitamin B1Vitamin B1 +20%
Contains more Vitamin B3Vitamin B3 +241.8%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin B2Vitamin B2 +17.6%
Contains more Vitamin B6Vitamin B6 +275%
Contains more FolateFolate +100%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Tomato paste Heart of palm DV% diff.
Vitamin B6 0.216mg 0.81mg 46%
Copper 0.365mg 0.644mg 31%
Zinc 0.63mg 3.73mg 28%
Vitamin E 4.3mg 0.5mg 25%
Potassium 1014mg 1806mg 23%
Iron 2.98mg 1.69mg 16%
Vitamin C 21.9mg 8mg 15%
Vitamin B3 3.076mg 0.9mg 14%
Manganese 0.302mg 13%
Vitamin K 11.4µg 0µg 10%
Fiber 4.1g 1.5g 10%
Selenium 5.3µg 0.7µg 8%
Phosphorus 83mg 140mg 8%
Magnesium 42mg 10mg 8%
Vitamin A 76µg 3µg 8%
Fructose 5.85g 7%
Choline 38.5mg 0mg 7%
Folate 12µg 24µg 3%
Protein 4.32g 2.7g 3%
Vitamin B5 0.142mg 3%
Vitamin B2 0.153mg 0.18mg 2%
Calories 82kcal 115kcal 2%
Sodium 59mg 14mg 2%
Calcium 36mg 18mg 2%
Carbs 18.91g 25.61g 2%
Vitamin B1 0.06mg 0.05mg 1%
Fats 0.47g 0.2g 0%
Net carbs 14.81g 24.11g N/A
Sugar 12.18g 17.16g N/A
Starch 0.22g 0%
Saturated fat 0.1g 0.046g 0%
Monounsaturated fat 0.067g 0.005g 0%
Polyunsaturated fat 0.16g 0.089g 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%

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
3% 26% 70% 2%
Protein: 2.7 g
Fats: 0.2 g
Carbs: 25.61 g
Water: 69.5 g
Other: 1.99 g
Contains more ProteinProtein +60%
Contains more FatsFats +135%
Contains more OtherOther +40.7%
Contains more CarbsCarbs +35.4%
~equal in Water ~69.5g

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
33% 4% 64%
Saturated fat: Sat. Fat 0.046 g
Monounsaturated fat: Mono. Fat 0.005 g
Polyunsaturated fat: Poly. Fat 0.089 g
Contains more Mono. FatMonounsaturated fat +1240%
Contains more Poly. FatPolyunsaturated fat +79.8%
Contains less Sat. FatSaturated fat -54%

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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. Heart of palm - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167714/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.