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Tomato paste vs. Lentil — In-Depth Nutrition Comparison

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What are the main differences between tomato paste and lentil?

  • Tomato paste is richer in vitamin A, vitamin E, vitamin C, potassium, copper, and vitamin B3, yet lentil is richer in folate, fiber, phosphorus, and vitamin B5.
  • Lentil's daily need coverage for folate is 42% higher.
  • Tomato paste has 191 times more vitamin A than lentil. Tomato paste has 1525IU of vitamin A, while lentil has 8IU.
  • Lentil has a lower glycemic index than tomato paste.

We used Tomato products, canned, paste, without salt added and Lentils, mature seeds, cooked, boiled, without salt types in this comparison.

Infographic

Tomato paste vs Lentil 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%
Lentil
5
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 26% 5.7% 33% 125% 84% 35% 77% 0.26% 64% 15%
Contains more MagnesiumMagnesium +16.7%
Contains more CalciumCalcium +89.5%
Contains more PotassiumPotassium +174.8%
Contains more CopperCopper +45.4%
Contains more SeleniumSelenium +89.3%
Contains more IronIron +11.7%
Contains more ZincZinc +101.6%
Contains more PhosphorusPhosphorus +116.9%
Contains less SodiumSodium -96.6%
Contains more ManganeseManganese +63.6%

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%
Lentil
3
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 5% 0% 2.2% 0% 42% 17% 20% 38% 41% 0% 4.3% 136% 18%
Contains more Vitamin CVitamin C +1360%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +3809.1%
Contains more Vitamin B2Vitamin B2 +109.6%
Contains more Vitamin B3Vitamin B3 +190.2%
Contains more Vitamin B6Vitamin B6 +21.3%
Contains more Vitamin KVitamin K +570.6%
Contains more CholineCholine +17.7%
Contains more Vitamin B1Vitamin B1 +181.7%
Contains more Vitamin B5Vitamin B5 +349.3%
Contains more FolateFolate +1408.3%
~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
Lentil
2
9% 20% 70%
Protein: 9.02 g
Fats: 0.38 g
Carbs: 20.13 g
Water: 69.64 g
Other: 0.83 g
Contains more FatsFats +23.7%
Contains more OtherOther +237.3%
Contains more ProteinProtein +108.8%
~equal in Carbs ~20.13g
~equal in Water ~69.64g

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
Lentil
2
18% 22% 60%
Saturated fat: Sat. Fat 0.053 g
Monounsaturated fat: Mono. Fat 0.064 g
Polyunsaturated fat: Poly. Fat 0.175 g
Contains less Sat. FatSaturated fat -47%
~equal in Monounsaturated fat ~0.064g
~equal in Polyunsaturated fat ~0.175g

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 Lentil
Lower in price ok
Rich in vitamins 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

All nutrients comparison - raw data values

Nutrient Tomato paste Lentil DV% diff.
Folate 12µg 181µg 42%
Vitamin E 4.3mg 0.11mg 28%
Vitamin C 21.9mg 1.5mg 23%
Potassium 1014mg 369mg 19%
Fiber 4.1g 7.9g 15%
Phosphorus 83mg 180mg 14%
Vitamin B3 3.076mg 1.06mg 13%
Copper 0.365mg 0.251mg 13%
Vitamin B5 0.142mg 0.638mg 10%
Vitamin B1 0.06mg 0.169mg 9%
Protein 4.32g 9.02g 9%
Vitamin K 11.4µg 1.7µg 8%
Manganese 0.302mg 0.494mg 8%
Vitamin A 76µg 0µg 8%
Fructose 5.85g 7%
Zinc 0.63mg 1.27mg 6%
Vitamin B2 0.153mg 0.073mg 6%
Selenium 5.3µg 2.8µg 5%
Iron 2.98mg 3.33mg 4%
Vitamin B6 0.216mg 0.178mg 3%
Calories 82kcal 116kcal 2%
Sodium 59mg 2mg 2%
Calcium 36mg 19mg 2%
Choline 38.5mg 32.7mg 1%
Magnesium 42mg 36mg 1%
Fats 0.47g 0.38g 0%
Carbs 18.91g 20.13g 0%
Net carbs 14.81g 12.23g N/A
Sugar 12.18g 1.8g N/A
Starch 0.22g 0%
Saturated fat 0.1g 0.053g 0%
Monounsaturated fat 0.067g 0.064g 0%
Polyunsaturated fat 0.16g 0.175g 0%
Tryptophan 0.031mg 0.081mg 0%
Threonine 0.133mg 0.323mg 0%
Isoleucine 0.089mg 0.39mg 0%
Leucine 0.124mg 0.654mg 0%
Lysine 0.134mg 0.63mg 0%
Methionine 0.027mg 0.077mg 0%
Phenylalanine 0.13mg 0.445mg 0%
Valine 0.088mg 0.448mg 0%
Histidine 0.071mg 0.254mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Tomato paste Lentil
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
25%
Lentil
Minerals Daily Need Coverage Score
49%
Tomato paste
46%
Lentil

Comparison summary

Which food is cheaper?
Tomato paste
Tomato paste is cheaper (difference - $1.1)
Which food is richer in vitamins?
Tomato paste
Tomato paste is relatively richer in vitamins
Which food is lower in Sugar?
Lentil
Lentil is lower in Sugar (difference - 10.38g)
Which food contains less Sodium?
Lentil
Lentil contains less Sodium (difference - 57mg)
Which food is lower in Saturated fat?
Lentil
Lentil is lower in Saturated fat (difference - 0.047g)
Which food is lower in glycemic index?
Lentil
Lentil is lower in glycemic index (difference - 16)
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.

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. Lentil - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172421/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.