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Tomato paste vs. Longan — In-Depth Nutrition Comparison

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How are tomato paste and longan different?

  • Tomato paste is richer in iron, potassium, copper, vitamin B3, fiber, manganese, phosphorus, magnesium, and zinc, while longan is higher in vitamin C.
  • Longan covers your daily need for vitamin C, 69% more than tomato paste.
  • Tomato paste contains 23 times more iron than longan. Tomato paste contains 2.98mg of iron, while longan contains 0.13mg.

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

Infographic

Tomato paste vs Longan 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%
Longan
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Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 7.1% 0.3% 23% 4.9% 56% 1.4% 9% 0% 6.8% 0%
Contains more MagnesiumMagnesium +320%
Contains more CalciumCalcium +3500%
Contains more PotassiumPotassium +281.2%
Contains more IronIron +2192.3%
Contains more CopperCopper +116%
Contains more ZincZinc +1160%
Contains more PhosphorusPhosphorus +295.2%
Contains more ManganeseManganese +480.8%
Contains more SeleniumSelenium +∞%
Contains less SodiumSodium -100%

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%
Longan
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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 280% 0% 0% 0% 7.8% 32% 5.6% 0% 0% 0% 0% 0% 0%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +93.5%
Contains more Vitamin B3Vitamin B3 +925.3%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +∞%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +283.6%
~equal in Vitamin D ~µg
~equal in Vitamin B2 ~0.14mg
~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
Longan
1
15% 83%
Protein: 1.31 g
Fats: 0.1 g
Carbs: 15.14 g
Water: 82.75 g
Other: 0.7 g
Contains more ProteinProtein +229.8%
Contains more FatsFats +370%
Contains more CarbsCarbs +24.9%
Contains more OtherOther +300%
Contains more WaterWater +12.6%

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

All nutrients comparison - raw data values

Nutrient Tomato paste Longan DV% diff.
Vitamin C 21.9mg 84mg 69%
Iron 2.98mg 0.13mg 36%
Vitamin E 4.3mg 29%
Potassium 1014mg 266mg 22%
Copper 0.365mg 0.169mg 22%
Vitamin B6 0.216mg 17%
Vitamin B3 3.076mg 0.3mg 17%
Fiber 4.1g 1.1g 12%
Manganese 0.302mg 0.052mg 11%
Selenium 5.3µg 10%
Vitamin K 11.4µg 10%
Phosphorus 83mg 21mg 9%
Magnesium 42mg 10mg 8%
Vitamin A 76µg 8%
Fructose 5.85g 7%
Choline 38.5mg 7%
Protein 4.32g 1.31g 6%
Zinc 0.63mg 0.05mg 5%
Calcium 36mg 1mg 4%
Vitamin B5 0.142mg 3%
Sodium 59mg 0mg 3%
Folate 12µg 3%
Vitamin B1 0.06mg 0.031mg 2%
Vitamin B2 0.153mg 0.14mg 1%
Fats 0.47g 0.1g 1%
Polyunsaturated fat 0.16g 1%
Calories 82kcal 60kcal 1%
Carbs 18.91g 15.14g 1%
Net carbs 14.81g 14.04g N/A
Sugar 12.18g N/A
Starch 0.22g 0%
Saturated fat 0.1g 0%
Monounsaturated fat 0.067g 0%
Tryptophan 0.031mg 0%
Threonine 0.133mg 0.034mg 0%
Isoleucine 0.089mg 0.026mg 0%
Leucine 0.124mg 0.054mg 0%
Lysine 0.134mg 0.046mg 0%
Methionine 0.027mg 0.013mg 0%
Phenylalanine 0.13mg 0.03mg 0%
Valine 0.088mg 0.058mg 0%
Histidine 0.071mg 0.012mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Tomato paste Longan
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet Equal

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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%
Longan
Minerals Daily Need Coverage Score
49%
Tomato paste
11%
Longan

Comparison summary

Which food is richer in minerals?
Tomato paste
Tomato paste is relatively richer in minerals
Which food is cheaper?
Tomato paste
Tomato paste is cheaper (difference - $1.4)
Which food is richer in vitamins?
Tomato paste
Tomato paste is relatively richer in vitamins
Which food is lower in Sugar?
Longan
Longan is lower in Sugar (difference - 12.18g)
Which food contains less Sodium?
Longan
Longan contains less Sodium (difference - 59mg)
Which food is lower in Saturated fat?
Longan
Longan is lower in Saturated fat (difference - 0.1g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes (45)

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. Longan - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169089/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.