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Tomato paste vs. Pasta — In-Depth Nutrition Comparison

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Significant differences between tomato paste and pasta

  • Tomato paste has more copper, vitamin A, potassium, vitamin C, iron, vitamin B6, and vitamin B3; however, pasta is richer in folate and vitamin B1.
  • Tomato paste covers your daily copper needs 30% more than pasta.

Specific food types used in this comparison are Tomato products, canned, paste, without salt added and Pasta, fresh-refrigerated, plain, cooked.

Infographic

Tomato paste vs Pasta 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%
Pasta
1
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 13% 1.8% 2.1% 43% 31% 15% 27% 0.78% 29% 0%
Contains more MagnesiumMagnesium +133.3%
Contains more CalciumCalcium +500%
Contains more PotassiumPotassium +4125%
Contains more IronIron +161.4%
Contains more CopperCopper +292.5%
Contains more ZincZinc +12.5%
Contains more PhosphorusPhosphorus +31.7%
Contains more ManganeseManganese +34.8%
Contains more SeleniumSelenium +∞%
Contains less SodiumSodium -89.8%

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%
Pasta
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 0% 2% 0% 0% 52% 35% 19% 11% 7.8% 18% 0% 48% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +1166.7%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B3Vitamin B3 +210.1%
Contains more Vitamin B6Vitamin B6 +535.3%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin B1Vitamin B1 +248.3%
Contains more Vitamin B5Vitamin B5 +28.9%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +433.3%
~equal in Vitamin D ~µg
~equal in Vitamin B2 ~0.15mg

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
Pasta
3
5% 25% 69%
Protein: 5.15 g
Fats: 1.05 g
Carbs: 24.93 g
Water: 68.56 g
Other: 0.31 g
Contains more OtherOther +803.2%
Contains more ProteinProtein +19.2%
Contains more FatsFats +123.4%
Contains more CarbsCarbs +31.8%
~equal in Water ~68.56g

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
Pasta
2
21% 18% 61%
Saturated fat: Sat. Fat 0.15 g
Monounsaturated fat: Mono. Fat 0.124 g
Polyunsaturated fat: Poly. Fat 0.429 g
Contains less Sat. FatSaturated fat -33.3%
Contains more Mono. FatMonounsaturated fat +85.1%
Contains more Poly. FatPolyunsaturated fat +168.1%

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

All nutrients comparison - raw data values

Nutrient Tomato paste Pasta DV% diff.
Copper 0.365mg 0.093mg 30%
Potassium 1014mg 24mg 29%
Vitamin E 4.3mg 29%
Vitamin C 21.9mg 0mg 24%
Iron 2.98mg 1.14mg 23%
Fiber 4.1g 16%
Vitamin B6 0.216mg 0.034mg 14%
Folate 12µg 64µg 13%
Vitamin B3 3.076mg 0.992mg 13%
Vitamin B1 0.06mg 0.209mg 12%
Cholesterol 0mg 33mg 11%
Vitamin K 11.4µg 10%
Selenium 5.3µg 10%
Vitamin A 76µg 6µg 8%
Choline 38.5mg 7%
Fructose 5.85g 7%
Vitamin B12 0µg 0.14µg 6%
Magnesium 42mg 18mg 6%
Phosphorus 83mg 63mg 3%
Calcium 36mg 6mg 3%
Manganese 0.302mg 0.224mg 3%
Polyunsaturated fat 0.16g 0.429g 2%
Sodium 59mg 6mg 2%
Carbs 18.91g 24.93g 2%
Calories 82kcal 131kcal 2%
Protein 4.32g 5.15g 2%
Vitamin B5 0.142mg 0.183mg 1%
Zinc 0.63mg 0.56mg 1%
Fats 0.47g 1.05g 1%
Net carbs 14.81g 24.93g N/A
Sugar 12.18g N/A
Starch 0.22g 0%
Vitamin B2 0.153mg 0.15mg 0%
Saturated fat 0.1g 0.15g 0%
Monounsaturated fat 0.067g 0.124g 0%
Tryptophan 0.031mg 0.065mg 0%
Threonine 0.133mg 0.134mg 0%
Isoleucine 0.089mg 0.197mg 0%
Leucine 0.124mg 0.348mg 0%
Lysine 0.134mg 0.097mg 0%
Methionine 0.027mg 0.079mg 0%
Phenylalanine 0.13mg 0.247mg 0%
Valine 0.088mg 0.217mg 0%
Histidine 0.071mg 0.103mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Tomato paste Pasta
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
15%
Pasta
Minerals Daily Need Coverage Score
49%
Tomato paste
16%
Pasta

Comparison summary

Which food is lower in Cholesterol?
Tomato paste
Tomato paste is lower in Cholesterol (difference - 33mg)
Which food is lower in Saturated fat?
Tomato paste
Tomato paste is lower in Saturated fat (difference - 0.05g)
Which food is lower in glycemic index?
Tomato paste
Tomato paste is lower in glycemic index (difference - 4)
Which food is cheaper?
Tomato paste
Tomato paste is cheaper (difference - $3)
Which food is richer in minerals?
Tomato paste
Tomato paste is relatively richer in minerals
Which food is richer in vitamins?
Tomato paste
Tomato paste is relatively richer in vitamins
Which food is lower in Sugar?
Pasta
Pasta is lower in Sugar (difference - 12.18g)
Which food contains less Sodium?
Pasta
Pasta contains less Sodium (difference - 53mg)

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. Pasta - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169728/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.