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  6. Tomato paste vs. Leek

Tomato paste vs. Leek — In-Depth Nutrition Comparison

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Important differences between tomato paste and leek

  • Tomato paste has more copper, potassium, vitamin E, vitamin B3, vitamin C, iron, vitamin B2, and fiber; however, leek has more vitamin K and folate.
  • Leek's daily need coverage for vitamin K is 30% more.
  • Tomato paste has 8 times more vitamin B3 than leek. Tomato paste has 3.076mg of vitamin B3, while leek has 0.4mg.
  • Tomato paste has a higher glycemic index than leek.

The food varieties used in the comparison are Tomato products, canned, paste, without salt added and Leeks, (bulb and lower leaf-portion), raw.

Infographic

Tomato paste vs Leek 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%
Leek
Leek
3
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 20% 18% 16% 79% 40% 3.3% 15% 2.6% 63% 5.5%
Contains more MagnesiumMagnesium +50%
Contains more PotassiumPotassium +463.3%
Contains more IronIron +41.9%
Contains more CopperCopper +204.2%
Contains more ZincZinc +425%
Contains more PhosphorusPhosphorus +137.1%
Contains more SeleniumSelenium +430%
Contains more CalciumCalcium +63.9%
Contains less SodiumSodium -66.1%
Contains more ManganeseManganese +59.3%

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%
Leek
Leek
2
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 40% 28% 18% 0% 15% 6.9% 7.5% 8.4% 54% 0% 118% 48% 5.2%
Contains more Vitamin CVitamin C +82.5%
Contains more Vitamin EVitamin E +367.4%
Contains more Vitamin B2Vitamin B2 +410%
Contains more Vitamin B3Vitamin B3 +669%
Contains more CholineCholine +305.3%
Contains more Vitamin KVitamin K +312.3%
Contains more FolateFolate +433.3%
~equal in Vitamin A ~83µg
~equal in Vitamin D ~0µg
~equal in Vitamin B1 ~0.06mg
~equal in Vitamin B5 ~0.14mg
~equal in Vitamin B6 ~0.233mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Tomato paste Leek DV% diff.
Vitamin K 11.4µg 47µg 30%
Copper 0.365mg 0.12mg 27%
Potassium 1014mg 180mg 25%
Vitamin E 4.3mg 0.92mg 23%
Vitamin B3 3.076mg 0.4mg 17%
Folate 12µg 64µg 13%
Vitamin C 21.9mg 12mg 11%
Iron 2.98mg 2.1mg 11%
Fiber 4.1g 1.8g 9%
Vitamin B2 0.153mg 0.03mg 9%
Selenium 5.3µg 1µg 8%
Manganese 0.302mg 0.481mg 8%
Phosphorus 83mg 35mg 7%
Fructose 5.85g 7%
Protein 4.32g 1.5g 6%
Choline 38.5mg 9.5mg 5%
Zinc 0.63mg 0.12mg 5%
Magnesium 42mg 28mg 3%
Sodium 59mg 20mg 2%
Calcium 36mg 59mg 2%
Carbs 18.91g 14.15g 2%
Vitamin B6 0.216mg 0.233mg 1%
Calories 82kcal 61kcal 1%
Vitamin A 76µg 83µg 1%
Fats 0.47g 0.3g 0%
Net carbs 14.81g 12.35g N/A
Sugar 12.18g 3.9g N/A
Starch 0.22g 0%
Vitamin B1 0.06mg 0.06mg 0%
Vitamin B5 0.142mg 0.14mg 0%
Saturated fat 0.1g 0.04g 0%
Monounsaturated fat 0.067g 0.004g 0%
Polyunsaturated fat 0.16g 0.166g 0%
Tryptophan 0.031mg 0.012mg 0%
Threonine 0.133mg 0.063mg 0%
Isoleucine 0.089mg 0.052mg 0%
Leucine 0.124mg 0.096mg 0%
Lysine 0.134mg 0.078mg 0%
Methionine 0.027mg 0.018mg 0%
Phenylalanine 0.13mg 0.055mg 0%
Valine 0.088mg 0.056mg 0%
Histidine 0.071mg 0.025mg 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
Leek
Leek
1
14% 83%
Protein: 1.5 g
Fats: 0.3 g
Carbs: 14.15 g
Water: 83 g
Other: 1.05 g
Contains more ProteinProtein +188%
Contains more FatsFats +56.7%
Contains more CarbsCarbs +33.6%
Contains more OtherOther +166.7%
Contains more WaterWater +12.9%

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
Leek
Leek
2
19% 2% 79%
Saturated fat: Sat. Fat 0.04 g
Monounsaturated fat: Mono. Fat 0.004 g
Polyunsaturated fat: Poly. Fat 0.166 g
Contains more Mono. FatMonounsaturated fat +1575%
Contains less Sat. FatSaturated fat -60%
~equal in Polyunsaturated fat ~0.166g

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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. Leek - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169246/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.