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Tomato paste vs. Mussels — In-Depth Nutrition Comparison

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Differences between tomato paste and mussels

  • Tomato paste has more vitamin A, copper, and potassium, while mussels has more vitamin B12, manganese, selenium, iron, phosphorus, vitamin B2, and vitamin B1.
  • Mussels's daily need coverage for vitamin B12 is 1000% higher.
  • Mussels contains 5 times less vitamin A than tomato paste. Tomato paste contains 1525IU of vitamin A, while mussels contains 304IU.

The food types used in this comparison are Tomato products, canned, paste, without salt added and Mollusks, mussel, blue, cooked, moist heat.

Infographic

Tomato paste vs Mussels 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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 26% 9.9% 24% 252% 50% 73% 122% 48% 887% 489%
Contains more MagnesiumMagnesium +13.5%
Contains more PotassiumPotassium +278.4%
Contains more CopperCopper +145%
Contains less SodiumSodium -84%
Contains more IronIron +125.5%
Contains more ZincZinc +323.8%
Contains more PhosphorusPhosphorus +243.4%
Contains more ManganeseManganese +2151.7%
Contains more SeleniumSelenium +1590.6%
~equal in Calcium ~33mg

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 45% 30% 0% 0% 75% 97% 56% 57% 23% 3000% 0% 57% 0%
Contains more Vitamin CVitamin C +61%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B6Vitamin B6 +116%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin AVitamin A +19.7%
Contains more Vitamin B1Vitamin B1 +400%
Contains more Vitamin B2Vitamin B2 +174.5%
Contains more Vitamin B5Vitamin B5 +569%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +533.3%
~equal in Vitamin D ~µg
~equal in Vitamin B3 ~3mg

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
24% 4% 7% 61% 3%
Protein: 23.8 g
Fats: 4.48 g
Carbs: 7.39 g
Water: 61.15 g
Other: 3.18 g
Contains more CarbsCarbs +155.9%
Contains more WaterWater +20.2%
Contains more ProteinProtein +450.9%
Contains more FatsFats +853.2%
Contains more OtherOther +13.6%

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
28% 33% 39%
Saturated fat: Sat. Fat 0.85 g
Monounsaturated fat: Mono. Fat 1.014 g
Polyunsaturated fat: Poly. Fat 1.212 g
Contains less Sat. FatSaturated fat -88.2%
Contains more Mono. FatMonounsaturated fat +1413.4%
Contains more Poly. FatPolyunsaturated fat +657.5%

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

All nutrients comparison - raw data values

Nutrient Tomato paste Mussels DV% diff.
Vitamin B12 0µg 24µg 1000%
Manganese 0.302mg 6.8mg 283%
Selenium 5.3µg 89.6µg 153%
Iron 2.98mg 6.72mg 47%
Protein 4.32g 23.8g 39%
Vitamin E 4.3mg 29%
Phosphorus 83mg 285mg 29%
Copper 0.365mg 0.149mg 24%
Potassium 1014mg 268mg 22%
Vitamin B2 0.153mg 0.42mg 21%
Vitamin B1 0.06mg 0.3mg 20%
Zinc 0.63mg 2.67mg 19%
Cholesterol 0mg 56mg 19%
Folate 12µg 76µg 16%
Vitamin B5 0.142mg 0.95mg 16%
Fiber 4.1g 0g 16%
Sodium 59mg 369mg 13%
Vitamin K 11.4µg 10%
Vitamin B6 0.216mg 0.1mg 9%
Vitamin C 21.9mg 13.6mg 9%
Choline 38.5mg 7%
Polyunsaturated fat 0.16g 1.212g 7%
Fructose 5.85g 7%
Fats 0.47g 4.48g 6%
Calories 82kcal 172kcal 5%
Carbs 18.91g 7.39g 4%
Saturated fat 0.1g 0.85g 3%
Monounsaturated fat 0.067g 1.014g 2%
Vitamin A 76µg 91µg 2%
Magnesium 42mg 37mg 1%
Net carbs 14.81g 7.39g N/A
Calcium 36mg 33mg 0%
Sugar 12.18g N/A
Starch 0.22g 0%
Vitamin B3 3.076mg 3mg 0%
Tryptophan 0.031mg 0.267mg 0%
Threonine 0.133mg 1.025mg 0%
Isoleucine 0.089mg 1.036mg 0%
Leucine 0.124mg 1.676mg 0%
Lysine 0.134mg 1.779mg 0%
Methionine 0.027mg 0.537mg 0%
Phenylalanine 0.13mg 0.853mg 0%
Valine 0.088mg 1.04mg 0%
Histidine 0.071mg 0.457mg 0%
Omega-3 - EPA 0g 0.276g N/A
Omega-3 - DHA 0g 0.506g N/A
Omega-3 - DPA 0g 0.044g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Tomato paste Mussels
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
265%
Mussels
Minerals Daily Need Coverage Score
49%
Tomato paste
198%
Mussels

Comparison summary

Which food is lower in Cholesterol?
Tomato paste
Tomato paste is lower in Cholesterol (difference - 56mg)
Which food contains less Sodium?
Tomato paste
Tomato paste contains less Sodium (difference - 310mg)
Which food is lower in Saturated fat?
Tomato paste
Tomato paste is lower in Saturated fat (difference - 0.75g)
Which food is lower in glycemic index?
Tomato paste
Tomato paste is lower in glycemic index (difference - 5)
Which food is cheaper?
Tomato paste
Tomato paste is cheaper (difference - $7)
Which food is lower in Sugar?
Mussels
Mussels is lower in Sugar (difference - 12.18g)
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. Mussels - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174217/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.