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  6. Tomato paste vs. Mustard Greens Raw

Tomato paste vs. Mustard Greens Raw — In-Depth Nutrition Comparison

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What are the main differences between tomato paste and mustard Greens Raw?

  • Tomato paste is richer in copper, potassium, iron, vitamin E, vitamin B3, and selenium, yet mustard Greens Raw are richer in vitamin K, vitamin C, vitamin A, and calcium.
  • Mustard Greens Raw' daily need coverage for vitamin K is 205% higher.
  • Tomato paste has 6 times more selenium than mustard Greens Raw. Tomato paste has 5.3µg of selenium, while mustard Greens Raw have 0.9µg.
  • Mustard Greens Raw have a lower glycemic index than tomato paste.

We used Tomato products, canned, paste, without salt added and Mustard greens, raw types in this comparison.

Infographic

Tomato paste vs Mustard Greens Raw 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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 23% 35% 34% 62% 55% 6.8% 25% 2.6% 0% 4.9%
Contains more MagnesiumMagnesium +31.3%
Contains more PotassiumPotassium +164.1%
Contains more IronIron +81.7%
Contains more CopperCopper +121.2%
Contains more ZincZinc +152%
Contains more PhosphorusPhosphorus +43.1%
Contains more ManganeseManganese +∞%
Contains more SeleniumSelenium +488.9%
Contains more CalciumCalcium +219.4%
Contains less SodiumSodium -66.1%

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 233% 50% 40% 0% 20% 25% 15% 13% 42% 0% 644% 9% 0.27%
Contains more Vitamin EVitamin E +113.9%
Contains more Vitamin B2Vitamin B2 +39.1%
Contains more Vitamin B3Vitamin B3 +284.5%
Contains more Vitamin B6Vitamin B6 +20%
Contains more CholineCholine +7600%
Contains more Vitamin CVitamin C +219.6%
Contains more Vitamin AVitamin A +98.7%
Contains more Vitamin B1Vitamin B1 +33.3%
Contains more Vitamin B5Vitamin B5 +47.9%
Contains more Vitamin KVitamin K +2158.8%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Folate ~12µg

All nutrients comparison - raw data values

Nutrient Tomato paste Mustard Greens Raw DV% diff.
Vitamin K 11.4µg 257.5µg 205%
Vitamin C 21.9mg 70mg 53%
Copper 0.365mg 0.165mg 22%
Potassium 1014mg 384mg 19%
Iron 2.98mg 1.64mg 17%
Vitamin E 4.3mg 2.01mg 15%
Vitamin B3 3.076mg 0.8mg 14%
Manganese 0.302mg 13%
Calcium 36mg 115mg 8%
Selenium 5.3µg 0.9µg 8%
Vitamin A 76µg 151µg 8%
Choline 38.5mg 0.5mg 7%
Fructose 5.85g 7%
Carbs 18.91g 4.67g 5%
Fiber 4.1g 3.2g 4%
Phosphorus 83mg 58mg 4%
Vitamin B6 0.216mg 0.18mg 3%
Vitamin B2 0.153mg 0.11mg 3%
Protein 4.32g 2.86g 3%
Calories 82kcal 27kcal 3%
Zinc 0.63mg 0.25mg 3%
Sodium 59mg 20mg 2%
Magnesium 42mg 32mg 2%
Vitamin B1 0.06mg 0.08mg 2%
Vitamin B5 0.142mg 0.21mg 1%
Polyunsaturated fat 0.16g 0.038g 1%
Fats 0.47g 0.42g 0%
Net carbs 14.81g 1.47g N/A
Sugar 12.18g 1.32g N/A
Starch 0.22g 0%
Folate 12µg 12µg 0%
Saturated fat 0.1g 0.01g 0%
Monounsaturated fat 0.067g 0.092g 0%
Tryptophan 0.031mg 0%
Threonine 0.133mg 0%
Isoleucine 0.089mg 0%
Leucine 0.124mg 0%
Lysine 0.134mg 0%
Methionine 0.027mg 0%
Phenylalanine 0.13mg 0%
Valine 0.088mg 0%
Histidine 0.071mg 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
3% 5% 91%
Protein: 2.86 g
Fats: 0.42 g
Carbs: 4.67 g
Water: 90.7 g
Other: 1.35 g
Contains more ProteinProtein +51%
Contains more FatsFats +11.9%
Contains more CarbsCarbs +304.9%
Contains more OtherOther +107.4%
Contains more WaterWater +23.4%

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
7% 66% 27%
Saturated fat: Sat. Fat 0.01 g
Monounsaturated fat: Mono. Fat 0.092 g
Polyunsaturated fat: Poly. Fat 0.038 g
Contains more Poly. FatPolyunsaturated fat +321.1%
Contains less Sat. FatSaturated fat -90%
Contains more Mono. FatMonounsaturated fat +37.3%

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. Mustard Greens Raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169256/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.