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  6. Tomato paste vs. Orange

Tomato paste vs. Orange — In-Depth Nutrition Comparison

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What are the main differences between tomato paste and oranges?

  • Tomato paste is richer in iron, copper, vitamin E, vitamin A, potassium, vitamin B3, manganese, vitamin B6, and phosphorus, yet oranges are richer in vitamin C.
  • Tomato paste's daily need coverage for iron is 36% higher.
  • Tomato paste has 24 times more vitamin E than oranges. Tomato paste has 4.3mg of vitamin E, while oranges have 0.18mg.

We used Tomato products, canned, paste, without salt added and Oranges, raw, all commercial varieties types in this comparison.

Infographic

Tomato paste vs Orange 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%
Orange
Orange
2
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 7.1% 12% 16% 3.8% 15% 1.9% 6% 0% 3.3% 2.7%
Contains more MagnesiumMagnesium +320%
Contains more PotassiumPotassium +460.2%
Contains more IronIron +2880%
Contains more CopperCopper +711.1%
Contains more ZincZinc +800%
Contains more PhosphorusPhosphorus +492.9%
Contains more ManganeseManganese +1108%
Contains more SeleniumSelenium +960%
Contains more CalciumCalcium +11.1%
Contains less SodiumSodium -100%

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%
Orange
Orange
4
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 177% 3.7% 3.6% 0% 22% 9.2% 5.3% 15% 14% 0% 0% 23% 4.6%
Contains more Vitamin AVitamin A +590.9%
Contains more Vitamin EVitamin E +2288.9%
Contains more Vitamin B2Vitamin B2 +282.5%
Contains more Vitamin B3Vitamin B3 +990.8%
Contains more Vitamin B6Vitamin B6 +260%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +358.3%
Contains more Vitamin CVitamin C +142.9%
Contains more Vitamin B1Vitamin B1 +45%
Contains more Vitamin B5Vitamin B5 +76.1%
Contains more FolateFolate +150%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Tomato paste Orange DV% diff.
Copper 0.365mg 0.045mg 36%
Iron 2.98mg 0.1mg 36%
Vitamin C 21.9mg 53.2mg 35%
Vitamin E 4.3mg 0.18mg 27%
Potassium 1014mg 181mg 25%
Vitamin B3 3.076mg 0.282mg 17%
Manganese 0.302mg 0.025mg 12%
Vitamin B6 0.216mg 0.06mg 12%
Phosphorus 83mg 14mg 10%
Vitamin K 11.4µg 0µg 10%
Selenium 5.3µg 0.5µg 9%
Vitamin B2 0.153mg 0.04mg 9%
Magnesium 42mg 10mg 8%
Fructose 5.85g 7%
Vitamin A 76µg 11µg 7%
Fiber 4.1g 2.4g 7%
Protein 4.32g 0.94g 7%
Zinc 0.63mg 0.07mg 5%
Folate 12µg 30µg 5%
Choline 38.5mg 8.4mg 5%
Sodium 59mg 0mg 3%
Vitamin B5 0.142mg 0.25mg 2%
Calories 82kcal 47kcal 2%
Vitamin B1 0.06mg 0.087mg 2%
Carbs 18.91g 11.75g 2%
Polyunsaturated fat 0.16g 0.025g 1%
Fats 0.47g 0.12g 1%
Net carbs 14.81g 9.35g N/A
Calcium 36mg 40mg 0%
Sugar 12.18g 9.35g N/A
Starch 0.22g 0%
Saturated fat 0.1g 0.015g 0%
Monounsaturated fat 0.067g 0.023g 0%
Tryptophan 0.031mg 0.009mg 0%
Threonine 0.133mg 0.015mg 0%
Isoleucine 0.089mg 0.025mg 0%
Leucine 0.124mg 0.023mg 0%
Lysine 0.134mg 0.047mg 0%
Methionine 0.027mg 0.02mg 0%
Phenylalanine 0.13mg 0.031mg 0%
Valine 0.088mg 0.04mg 0%
Histidine 0.071mg 0.018mg 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
Orange
Orange
1
12% 87%
Protein: 0.94 g
Fats: 0.12 g
Carbs: 11.75 g
Water: 86.75 g
Other: 0.44 g
Contains more ProteinProtein +359.6%
Contains more FatsFats +291.7%
Contains more CarbsCarbs +60.9%
Contains more OtherOther +536.4%
Contains more WaterWater +18%

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
Orange
Orange
1
24% 37% 40%
Saturated fat: Sat. Fat 0.015 g
Monounsaturated fat: Mono. Fat 0.023 g
Polyunsaturated fat: Poly. Fat 0.025 g
Contains more Mono. FatMonounsaturated fat +191.3%
Contains more Poly. FatPolyunsaturated fat +540%
Contains less Sat. FatSaturated fat -85%

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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. Orange - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169097/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.