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Tomato paste vs. Onion — In-Depth Nutrition Comparison

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How are tomato paste and onions different?

  • Tomato paste is higher than onions in copper, iron, vitamin A, vitamin E, potassium, vitamin B3, vitamin C, vitamin B2, fiber, and vitamin K.
  • Tomato paste covers your daily need for copper, 36% more than onions.
  • Tomato paste contains 763 times more vitamin A than onions. Tomato paste contains 1525IU of vitamin A, while onions contain 2IU.
  • Tomato paste has a higher glycemic index (45) than onions (15).

Tomato products, canned, paste, without salt added and Onions, raw types were used in this article.

Infographic

Tomato paste vs Onion 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%
Onion
1
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 7.1% 6.9% 13% 7.9% 13% 4.6% 12% 0.52% 17% 2.7%
Contains more MagnesiumMagnesium +320%
Contains more CalciumCalcium +56.5%
Contains more PotassiumPotassium +594.5%
Contains more IronIron +1319%
Contains more CopperCopper +835.9%
Contains more ZincZinc +270.6%
Contains more PhosphorusPhosphorus +186.2%
Contains more ManganeseManganese +134.1%
Contains more SeleniumSelenium +960%
Contains less SodiumSodium -93.2%

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%
Onion
1
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 25% 0% 0.4% 0% 12% 6.2% 2.2% 7.4% 28% 0% 1% 14% 3.3%
Contains more Vitamin CVitamin C +195.9%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +21400%
Contains more Vitamin B1Vitamin B1 +30.4%
Contains more Vitamin B2Vitamin B2 +466.7%
Contains more Vitamin B3Vitamin B3 +2551.7%
Contains more Vitamin B5Vitamin B5 +15.4%
Contains more Vitamin B6Vitamin B6 +80%
Contains more Vitamin KVitamin K +2750%
Contains more CholineCholine +531.1%
Contains more FolateFolate +58.3%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

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
Onion
1
9% 89%
Protein: 1.1 g
Fats: 0.1 g
Carbs: 9.34 g
Water: 89.11 g
Other: 0.35 g
Contains more ProteinProtein +292.7%
Contains more FatsFats +370%
Contains more CarbsCarbs +102.5%
Contains more OtherOther +700%
Contains more WaterWater +21.2%

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
Onion
1
58% 18% 24%
Saturated fat: Sat. Fat 0.042 g
Monounsaturated fat: Mono. Fat 0.013 g
Polyunsaturated fat: Poly. Fat 0.017 g
Contains more Mono. FatMonounsaturated fat +415.4%
Contains more Poly. FatPolyunsaturated fat +841.2%
Contains less Sat. FatSaturated fat -58%

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
Onion
1
23% 46% 30%
Starch: 0 g
Sucrose: 0.99 g
Glucose: 1.97 g
Fructose: 1.29 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more StarchStarch +∞%
Contains more GlucoseGlucose +191.9%
Contains more FructoseFructose +353.5%
Contains more MaltoseMaltose +∞%
Contains more SucroseSucrose +230%
~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 Onion
Rich in minerals ok
Lower in price ok
Rich in vitamins ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated fat ok
Lower in Glycemic Index ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Tomato paste Onion DV% diff.
Copper 0.365mg 0.039mg 36%
Iron 2.98mg 0.21mg 35%
Vitamin E 4.3mg 0.02mg 29%
Potassium 1014mg 146mg 26%
Vitamin B3 3.076mg 0.116mg 19%
Vitamin C 21.9mg 7.4mg 16%
Vitamin B2 0.153mg 0.027mg 10%
Fiber 4.1g 1.7g 10%
Selenium 5.3µg 0.5µg 9%
Vitamin K 11.4µg 0.4µg 9%
Manganese 0.302mg 0.129mg 8%
Vitamin A 76µg 0µg 8%
Magnesium 42mg 10mg 8%
Phosphorus 83mg 29mg 8%
Vitamin B6 0.216mg 0.12mg 7%
Protein 4.32g 1.1g 6%
Choline 38.5mg 6.1mg 6%
Fructose 5.85g 1.29g 6%
Zinc 0.63mg 0.17mg 4%
Carbs 18.91g 9.34g 3%
Folate 12µg 19µg 2%
Calories 82kcal 40kcal 2%
Sodium 59mg 4mg 2%
Fats 0.47g 0.1g 1%
Polyunsaturated fat 0.16g 0.017g 1%
Vitamin B1 0.06mg 0.046mg 1%
Calcium 36mg 23mg 1%
Net carbs 14.81g 7.64g N/A
Sugar 12.18g 4.24g N/A
Starch 0.22g 0g 0%
Vitamin B5 0.142mg 0.123mg 0%
Saturated fat 0.1g 0.042g 0%
Monounsaturated fat 0.067g 0.013g 0%
Tryptophan 0.031mg 0.014mg 0%
Threonine 0.133mg 0.021mg 0%
Isoleucine 0.089mg 0.014mg 0%
Leucine 0.124mg 0.025mg 0%
Lysine 0.134mg 0.039mg 0%
Methionine 0.027mg 0.002mg 0%
Phenylalanine 0.13mg 0.025mg 0%
Valine 0.088mg 0.021mg 0%
Histidine 0.071mg 0.014mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Tomato paste Onion
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

People also compare

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
8%
Onion
Minerals Daily Need Coverage Score
49%
Tomato paste
8%
Onion

Comparison summary

Which food is richer in minerals?
Tomato paste
Tomato paste is relatively richer in minerals
Which food is cheaper?
Tomato paste
Tomato paste is cheaper (difference - $0.2)
Which food is richer in vitamins?
Tomato paste
Tomato paste is relatively richer in vitamins
Which food is lower in Sugar?
Onion
Onion is lower in Sugar (difference - 7.94g)
Which food contains less Sodium?
Onion
Onion contains less Sodium (difference - 55mg)
Which food is lower in Saturated fat?
Onion
Onion is lower in Saturated fat (difference - 0.058g)
Which food is lower in glycemic index?
Onion
Onion is lower in glycemic index (difference - 30)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Onion - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170000/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.