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  6. Tomato paste vs. Bran raw

Tomato paste vs. Bran raw — In-Depth Nutrition Comparison

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How are tomato paste and bran raw different?

  • Tomato paste is higher in vitamin A and vitamin C; however, bran raw is richer in manganese, phosphorus, vitamin B1, selenium, magnesium, fiber, iron, and vitamin B5.
  • Daily need coverage for manganese for bran raw is 232% higher.
  • Tomato paste has a lower glycemic index (45) than bran raw (56).

Tomato products, canned, paste, without salt added and Oat bran, raw are the varieties used in this article.

Infographic

Tomato paste vs Bran 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 168% 17% 50% 203% 134% 85% 315% 0.52% 734% 247%
Contains more PotassiumPotassium +79.2%
Contains more MagnesiumMagnesium +459.5%
Contains more CalciumCalcium +61.1%
Contains more IronIron +81.5%
Contains more CopperCopper +10.4%
Contains more ZincZinc +393.7%
Contains more PhosphorusPhosphorus +784.3%
Contains less SodiumSodium -93.2%
Contains more ManganeseManganese +1764.2%
Contains more SeleniumSelenium +752.8%

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 0% 0% 20% 0% 293% 51% 18% 90% 38% 0% 8% 39% 18%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +325.7%
Contains more Vitamin B3Vitamin B3 +229.3%
Contains more Vitamin B6Vitamin B6 +30.9%
Contains more Vitamin KVitamin K +256.3%
Contains more CholineCholine +19.6%
Contains more Vitamin B1Vitamin B1 +1850%
Contains more Vitamin B2Vitamin B2 +43.8%
Contains more Vitamin B5Vitamin B5 +952.1%
Contains more FolateFolate +333.3%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Tomato paste Bran raw DV% diff.
Manganese 0.302mg 5.63mg 232%
Phosphorus 83mg 734mg 93%
Vitamin B1 0.06mg 1.17mg 93%
Selenium 5.3µg 45.2µg 73%
Magnesium 42mg 235mg 46%
Fiber 4.1g 15.4g 45%
Iron 2.98mg 5.41mg 30%
Vitamin B5 0.142mg 1.494mg 27%
Protein 4.32g 17.3g 26%
Vitamin C 21.9mg 0mg 24%
Zinc 0.63mg 3.11mg 23%
Vitamin E 4.3mg 1.01mg 22%
Polyunsaturated fat 0.16g 2.766g 17%
Carbs 18.91g 66.22g 16%
Potassium 1014mg 566mg 13%
Vitamin B3 3.076mg 0.934mg 13%
Folate 12µg 52µg 10%
Fats 0.47g 7.03g 10%
Calories 82kcal 246kcal 8%
Vitamin A 76µg 0µg 8%
Vitamin K 11.4µg 3.2µg 7%
Fructose 5.85g 7%
Monounsaturated fat 0.067g 2.376g 6%
Saturated fat 0.1g 1.328g 6%
Vitamin B2 0.153mg 0.22mg 5%
Vitamin B6 0.216mg 0.165mg 4%
Copper 0.365mg 0.403mg 4%
Calcium 36mg 58mg 2%
Sodium 59mg 4mg 2%
Choline 38.5mg 32.2mg 1%
Net carbs 14.81g 50.82g N/A
Sugar 12.18g 1.45g N/A
Starch 0.22g 0%
Tryptophan 0.031mg 0.335mg 0%
Threonine 0.133mg 0.502mg 0%
Isoleucine 0.089mg 0.668mg 0%
Leucine 0.124mg 1.374mg 0%
Lysine 0.134mg 0.76mg 0%
Methionine 0.027mg 0.335mg 0%
Phenylalanine 0.13mg 0.908mg 0%
Valine 0.088mg 0.964mg 0%
Histidine 0.071mg 0.41mg 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
17% 7% 66% 7% 3%
Protein: 17.3 g
Fats: 7.03 g
Carbs: 66.22 g
Water: 6.55 g
Other: 2.9 g
Contains more WaterWater +1022.1%
Contains more ProteinProtein +300.5%
Contains more FatsFats +1395.7%
Contains more CarbsCarbs +250.2%
~equal in Other ~2.9g

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
21% 37% 43%
Saturated fat: Sat. Fat 1.328 g
Monounsaturated fat: Mono. Fat 2.376 g
Polyunsaturated fat: Poly. Fat 2.766 g
Contains less Sat. FatSaturated fat -92.5%
Contains more Mono. FatMonounsaturated fat +3446.3%
Contains more Poly. FatPolyunsaturated fat +1628.8%

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. Bran raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168872/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.