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Tomato paste vs. Omelette — In-Depth Nutrition Comparison

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What are the main differences between tomato paste and omelette?

  • Tomato paste is richer in copper, potassium, vitamin C, vitamin E, and vitamin B3, yet omelette is richer in choline, selenium, vitamin B12, and vitamin B5.
  • Omelette's daily need coverage for cholesterol is 104% higher.
  • Omelette has a lower glycemic index than tomato paste.

We used Tomato products, canned, paste, without salt added and Egg, whole, cooked, omelet types in this comparison.

Infographic

Tomato paste vs Omelette 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 7.9% 14% 10% 56% 21% 30% 72% 20% 3.1% 141%
Contains more MagnesiumMagnesium +281.8%
Contains more PotassiumPotassium +766.7%
Contains more IronIron +101.4%
Contains more CopperCopper +479.4%
Contains less SodiumSodium -61.9%
Contains more ManganeseManganese +1158.3%
Contains more CalciumCalcium +33.3%
Contains more ZincZinc +73%
Contains more PhosphorusPhosphorus +101.2%
Contains more SeleniumSelenium +386.8%

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% 57% 26% 26% 8.5% 89% 1.2% 77% 33% 95% 11% 29% 135%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +233.3%
Contains more Vitamin B1Vitamin B1 +76.5%
Contains more Vitamin B3Vitamin B3 +4706.3%
Contains more Vitamin B6Vitamin B6 +51%
Contains more Vitamin KVitamin K +153.3%
Contains more Vitamin AVitamin A +126.3%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +152.3%
Contains more Vitamin B5Vitamin B5 +807.7%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +225%
Contains more CholineCholine +543.1%

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
11% 12% 76%
Protein: 10.57 g
Fats: 11.66 g
Carbs: 0.64 g
Water: 76.13 g
Other: 1 g
Contains more CarbsCarbs +2854.7%
Contains more OtherOther +180%
Contains more ProteinProtein +144.7%
Contains more FatsFats +2380.9%
~equal in Water ~76.13g

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
31% 45% 25%
Saturated fat: Sat. Fat 3.319 g
Monounsaturated fat: Mono. Fat 4.843 g
Polyunsaturated fat: Poly. Fat 2.712 g
Contains less Sat. FatSaturated fat -97%
Contains more Mono. FatMonounsaturated fat +7128.4%
Contains more Poly. FatPolyunsaturated fat +1595%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
2% 2% 46% 47% 2%
Starch: 0.22 g
Sucrose: 0.3 g
Glucose: 5.75 g
Fructose: 5.85 g
Lactose: 0 g
Maltose: 0.28 g
Galactose: 0 g
100%
Starch: 0 g
Sucrose: 0 g
Glucose: 0.31 g
Fructose: 0 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more StarchStarch +∞%
Contains more SucroseSucrose +∞%
Contains more GlucoseGlucose +1754.8%
Contains more FructoseFructose +∞%
Contains more MaltoseMaltose +∞%
~equal in Lactose ~0g
~equal in Galactose ~0g

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

All nutrients comparison - raw data values

Nutrient Tomato paste Omelette DV% diff.
Cholesterol 0mg 313mg 104%
Choline 38.5mg 247.6mg 38%
Selenium 5.3µg 25.8µg 37%
Copper 0.365mg 0.063mg 34%
Vitamin B12 0µg 0.76µg 32%
Potassium 1014mg 117mg 26%
Vitamin C 21.9mg 0mg 24%
Vitamin B5 0.142mg 1.289mg 23%
Vitamin E 4.3mg 1.29mg 20%
Iron 2.98mg 1.48mg 19%
Vitamin B3 3.076mg 0.064mg 19%
Vitamin B2 0.153mg 0.386mg 18%
Polyunsaturated fat 0.16g 2.712g 17%
Fats 0.47g 11.66g 17%
Fiber 4.1g 0g 16%
Saturated fat 0.1g 3.319g 15%
Protein 4.32g 10.57g 13%
Monounsaturated fat 0.067g 4.843g 12%
Manganese 0.302mg 0.024mg 12%
Phosphorus 83mg 167mg 12%
Vitamin A 76µg 172µg 11%
Vitamin D 0IU 69IU 9%
Vitamin D 0µg 1.7µg 9%
Folate 12µg 39µg 7%
Fructose 5.85g 0g 7%
Magnesium 42mg 11mg 7%
Carbs 18.91g 0.64g 6%
Vitamin K 11.4µg 4.5µg 6%
Vitamin B6 0.216mg 0.143mg 6%
Calories 82kcal 154kcal 4%
Sodium 59mg 155mg 4%
Zinc 0.63mg 1.09mg 4%
Vitamin B1 0.06mg 0.034mg 2%
Calcium 36mg 48mg 1%
Net carbs 14.81g 0.64g N/A
Sugar 12.18g 0.31g N/A
Starch 0.22g 0%
Trans fat 0g 0.709g N/A
Tryptophan 0.031mg 0.14mg 0%
Threonine 0.133mg 0.467mg 0%
Isoleucine 0.089mg 0.565mg 0%
Leucine 0.124mg 0.913mg 0%
Lysine 0.134mg 0.767mg 0%
Methionine 0.027mg 0.319mg 0%
Phenylalanine 0.13mg 0.572mg 0%
Valine 0.088mg 0.722mg 0%
Histidine 0.071mg 0.26mg 0%
Omega-3 - DHA 0g 0.049g N/A
Omega-3 - DPA 0g 0.006g N/A
Omega-6 - Eicosadienoic acid 0.015g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Tomato paste Omelette
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
45%
Omelette
Minerals Daily Need Coverage Score
49%
Tomato paste
37%
Omelette

Comparison summary

Which food is lower in Cholesterol?
Tomato paste
Tomato paste is lower in Cholesterol (difference - 313mg)
Which food contains less Sodium?
Tomato paste
Tomato paste contains less Sodium (difference - 96mg)
Which food is lower in Saturated fat?
Tomato paste
Tomato paste is lower in Saturated fat (difference - 3.219g)
Which food is cheaper?
Tomato paste
Tomato paste is cheaper (difference - $1)
Which food is lower in Sugar?
Omelette
Omelette is lower in Sugar (difference - 11.87g)
Which food is lower in glycemic index?
Omelette
Omelette is lower in glycemic index (difference - 45)
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. Omelette - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172185/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.