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Tomato paste vs. Matzo — In-Depth Nutrition Comparison

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Summary of differences between tomato paste and matzo

  • Tomato paste has more copper, vitamin A, vitamin E, potassium, vitamin C, and vitamin K; however, matzo is higher in selenium, vitamin B1, manganese, and vitamin B2.
  • Matzo covers your daily need for selenium, 57% more than tomato paste.

These are the specific foods used in this comparison Tomato products, canned, paste, without salt added and Crackers, matzo, plain.

Infographic

Tomato paste vs Matzo 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%
Matzo
3
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 18% 3.9% 9.9% 119% 20% 19% 38% 0% 85% 201%
Contains more MagnesiumMagnesium +68%
Contains more CalciumCalcium +176.9%
Contains more PotassiumPotassium +805.4%
Contains more CopperCopper +508.3%
Contains less SodiumSodium -100%
Contains more ManganeseManganese +115.2%
Contains more SeleniumSelenium +596.2%
~equal in Iron ~3.16mg
~equal in Zinc ~0.68mg
~equal in Phosphorus ~89mg

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%
Matzo
5
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% 0% 1.2% 0% 97% 67% 73% 27% 27% 0% 0.75% 13% 5.9%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +7066.7%
Contains more Vitamin B6Vitamin B6 +87.8%
Contains more Vitamin KVitamin K +3700%
Contains more CholineCholine +256.5%
Contains more Vitamin B1Vitamin B1 +545%
Contains more Vitamin B2Vitamin B2 +90.2%
Contains more Vitamin B3Vitamin B3 +26.5%
Contains more Vitamin B5Vitamin B5 +212%
Contains more FolateFolate +41.7%
~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
Matzo
3
10% 84% 4%
Protein: 10 g
Fats: 1.4 g
Carbs: 83.7 g
Water: 4.3 g
Other: 0.6 g
Contains more WaterWater +1609.3%
Contains more OtherOther +366.7%
Contains more ProteinProtein +131.5%
Contains more FatsFats +197.9%
Contains more CarbsCarbs +342.6%

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
Matzo
2
24% 13% 63%
Saturated fat: Sat. Fat 0.226 g
Monounsaturated fat: Mono. Fat 0.127 g
Polyunsaturated fat: Poly. Fat 0.603 g
Contains less Sat. FatSaturated fat -55.8%
Contains more Mono. FatMonounsaturated fat +89.6%
Contains more Poly. FatPolyunsaturated fat +276.9%

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

All nutrients comparison - raw data values

Nutrient Tomato paste Matzo DV% diff.
Selenium 5.3µg 36.9µg 57%
Copper 0.365mg 0.06mg 34%
Vitamin E 4.3mg 0.06mg 28%
Vitamin B1 0.06mg 0.387mg 27%
Potassium 1014mg 112mg 27%
Vitamin C 21.9mg 0mg 24%
Carbs 18.91g 83.7g 22%
Calories 82kcal 395kcal 16%
Manganese 0.302mg 0.65mg 15%
Vitamin B2 0.153mg 0.291mg 11%
Protein 4.32g 10g 11%
Vitamin K 11.4µg 0.3µg 9%
Vitamin B6 0.216mg 0.115mg 8%
Vitamin A 76µg 0µg 8%
Fructose 5.85g 7%
Vitamin B5 0.142mg 0.443mg 6%
Choline 38.5mg 10.8mg 5%
Vitamin B3 3.076mg 3.892mg 5%
Magnesium 42mg 25mg 4%
Fiber 4.1g 3g 4%
Polyunsaturated fat 0.16g 0.603g 3%
Sodium 59mg 0mg 3%
Iron 2.98mg 3.16mg 2%
Calcium 36mg 13mg 2%
Fats 0.47g 1.4g 1%
Saturated fat 0.1g 0.226g 1%
Phosphorus 83mg 89mg 1%
Folate 12µg 17µg 1%
Net carbs 14.81g 80.7g N/A
Sugar 12.18g 0.29g N/A
Zinc 0.63mg 0.68mg 0%
Starch 0.22g 0%
Monounsaturated fat 0.067g 0.127g 0%
Tryptophan 0.031mg 0.116mg 0%
Threonine 0.133mg 0.267mg 0%
Isoleucine 0.089mg 0.371mg 0%
Leucine 0.124mg 0.692mg 0%
Lysine 0.134mg 0.193mg 0%
Methionine 0.027mg 0.176mg 0%
Phenylalanine 0.13mg 0.494mg 0%
Valine 0.088mg 0.42mg 0%
Histidine 0.071mg 0.213mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Tomato paste Matzo
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
24%
Matzo
Minerals Daily Need Coverage Score
49%
Tomato paste
51%
Matzo

Comparison summary

Which food is lower in Saturated fat?
Tomato paste
Tomato paste is lower in Saturated fat (difference - 0.126g)
Which food is lower in Sugar?
Matzo
Matzo is lower in Sugar (difference - 11.89g)
Which food contains less Sodium?
Matzo
Matzo contains less Sodium (difference - 59mg)
Which food is lower in glycemic index?
Matzo
Matzo is lower in glycemic index (difference - 45)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is cheaper?
?
The foods are relatively equal in price ($)
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. Matzo - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172740/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.