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Tomato paste vs. Olive — In-Depth Nutrition Comparison

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How are tomato paste and olive different?

  • Tomato paste has more potassium, vitamin C, vitamin A, vitamin B3, vitamin E, vitamin B6, copper, manganese, and vitamin B2 than olive.
  • Daily need coverage for potassium for tomato paste is 30% higher.
  • Tomato paste has less sodium.

Tomato products, canned, paste, without salt added and Olives, ripe, canned (small-extra large) are the varieties used in this article.

Infographic

Tomato paste vs Olive 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%
Olive
Olive
2
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 2.9% 26% 0.71% 124% 84% 6% 1.3% 96% 2.6% 4.9%
Contains more MagnesiumMagnesium +950%
Contains more PotassiumPotassium +12575%
Contains more CopperCopper +45.4%
Contains more ZincZinc +186.4%
Contains more PhosphorusPhosphorus +2666.7%
Contains less SodiumSodium -92%
Contains more ManganeseManganese +1410%
Contains more SeleniumSelenium +488.9%
Contains more CalciumCalcium +144.4%
Contains more IronIron +10.7%

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%
Olive
Olive
0
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 3% 6.7% 33% 0% 0.75% 0% 0.69% 0.9% 2.1% 0% 3.5% 0% 5.6%
Contains more Vitamin CVitamin C +2333.3%
Contains more Vitamin AVitamin A +280%
Contains more Vitamin EVitamin E +160.6%
Contains more Vitamin B1Vitamin B1 +1900%
Contains more Vitamin B2Vitamin B2 +∞%
Contains more Vitamin B3Vitamin B3 +8213.5%
Contains more Vitamin B5Vitamin B5 +846.7%
Contains more Vitamin B6Vitamin B6 +2300%
Contains more Vitamin KVitamin K +714.3%
Contains more FolateFolate +∞%
Contains more CholineCholine +273.8%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Tomato paste Olive DV% diff.
Potassium 1014mg 8mg 30%
Sodium 59mg 735mg 29%
Vitamin C 21.9mg 0.9mg 23%
Monounsaturated fat 0.067g 7.888g 20%
Vitamin B3 3.076mg 0.037mg 19%
Vitamin E 4.3mg 1.65mg 18%
Fats 0.47g 10.68g 16%
Vitamin B6 0.216mg 0.009mg 16%
Copper 0.365mg 0.251mg 13%
Vitamin B2 0.153mg 0mg 12%
Manganese 0.302mg 0.02mg 12%
Phosphorus 83mg 3mg 11%
Magnesium 42mg 4mg 9%
Selenium 5.3µg 0.9µg 8%
Vitamin K 11.4µg 1.4µg 8%
Protein 4.32g 0.84g 7%
Fructose 5.85g 7%
Vitamin A 76µg 20µg 6%
Saturated fat 0.1g 1.415g 6%
Choline 38.5mg 10.3mg 5%
Polyunsaturated fat 0.16g 0.911g 5%
Vitamin B1 0.06mg 0.003mg 5%
Calcium 36mg 88mg 5%
Zinc 0.63mg 0.22mg 4%
Fiber 4.1g 3.2g 4%
Iron 2.98mg 3.3mg 4%
Carbs 18.91g 6.26g 4%
Vitamin B5 0.142mg 0.015mg 3%
Folate 12µg 0µg 3%
Calories 82kcal 115kcal 2%
Net carbs 14.81g 3.06g N/A
Sugar 12.18g 0g N/A
Starch 0.22g 0%
Tryptophan 0.031mg 0%
Threonine 0.133mg 0.026mg 0%
Isoleucine 0.089mg 0.031mg 0%
Leucine 0.124mg 0.05mg 0%
Lysine 0.134mg 0.032mg 0%
Methionine 0.027mg 0.012mg 0%
Phenylalanine 0.13mg 0.029mg 0%
Valine 0.088mg 0.038mg 0%
Histidine 0.071mg 0.023mg 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
Olive
Olive
2
11% 6% 80% 2%
Protein: 0.84 g
Fats: 10.68 g
Carbs: 6.26 g
Water: 79.99 g
Other: 2.23 g
Contains more ProteinProtein +414.3%
Contains more CarbsCarbs +202.1%
Contains more OtherOther +25.6%
Contains more FatsFats +2172.3%
~equal in Water ~79.99g

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
Olive
Olive
2
14% 77% 9%
Saturated fat: Sat. Fat 1.415 g
Monounsaturated fat: Mono. Fat 7.888 g
Polyunsaturated fat: Poly. Fat 0.911 g
Contains less Sat. FatSaturated fat -92.9%
Contains more Mono. FatMonounsaturated fat +11673.1%
Contains more Poly. FatPolyunsaturated fat +469.4%

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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. Olive - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169094/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.