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Tomato paste vs. Pilaf — In-Depth Nutrition Comparison

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How are tomato paste and pilaf different?

  • Tomato paste is richer in vitamin A, vitamin E, potassium, copper, and vitamin C, while pilaf is higher in folate, selenium, vitamin B1, and manganese.
  • Pilaf covers your daily need for sodium, 54% more than tomato paste.
  • Tomato paste contains 109 times more vitamin A than pilaf. Tomato paste contains 1525IU of vitamin A, while pilaf contains 14IU.
  • Tomato paste is lower in sodium.
  • Pilaf has a higher glycemic index (60) than tomato paste (45).

Tomato products, canned, paste, without salt added and Rice and vermicelli mix, rice pilaf flavor, unprepared types were used in this article.

Infographic

Tomato paste vs Pilaf 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%
Pilaf
5
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 23% 25% 17% 92% 55% 28% 66% 170% 115% 177%
Contains more MagnesiumMagnesium +31.3%
Contains more PotassiumPotassium +439.4%
Contains more IronIron +22.1%
Contains more CopperCopper +119.9%
Contains less SodiumSodium -95.5%
Contains more CalciumCalcium +130.6%
Contains more ZincZinc +60.3%
Contains more PhosphorusPhosphorus +85.5%
Contains more ManganeseManganese +192.1%
Contains more SeleniumSelenium +511.3%

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%
Pilaf
6
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 14% 1.3% 0.8% 0% 151% 20% 115% 43% 92% 2.5% 1.3% 159% 9.5%
Contains more Vitamin CVitamin C +434.1%
Contains more Vitamin AVitamin A +1800%
Contains more Vitamin EVitamin E +10650%
Contains more Vitamin B2Vitamin B2 +75.9%
Contains more Vitamin KVitamin K +2180%
Contains more CholineCholine +120%
Contains more Vitamin B1Vitamin B1 +905%
Contains more Vitamin B3Vitamin B3 +99.2%
Contains more Vitamin B5Vitamin B5 +403.5%
Contains more Vitamin B6Vitamin B6 +85.2%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +1666.7%
~equal in Vitamin D ~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
Pilaf
4
10% 76% 8% 4%
Protein: 10.42 g
Fats: 1.37 g
Carbs: 76.31 g
Water: 8.04 g
Other: 3.86 g
Contains more WaterWater +814.2%
Contains more ProteinProtein +141.2%
Contains more FatsFats +191.5%
Contains more CarbsCarbs +303.5%
Contains more OtherOther +37.9%

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
Pilaf
2
29% 35% 36%
Saturated fat: Sat. Fat 0.307 g
Monounsaturated fat: Mono. Fat 0.373 g
Polyunsaturated fat: Poly. Fat 0.377 g
Contains less Sat. FatSaturated fat -67.4%
Contains more Mono. FatMonounsaturated fat +456.7%
Contains more Poly. FatPolyunsaturated fat +135.6%

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
Pilaf
2
98%
Starch: 71.23 g
Sucrose: 0.3 g
Glucose: 0.1 g
Fructose: 0 g
Lactose: 0 g
Maltose: 1.13 g
Galactose: 0 g
Contains more GlucoseGlucose +5650%
Contains more FructoseFructose +∞%
Contains more StarchStarch +32277.3%
Contains more MaltoseMaltose +303.6%
~equal in Sucrose ~0.3g
~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 Pilaf
Lower in Cholesterol ok
Lower in Sodium ok
Lower in Saturated fat ok
Lower in Glycemic Index ok
Lower in Sugar ok
Lower in price Equal
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Tomato paste Pilaf DV% diff.
Sodium 59mg 1303mg 54%
Folate 12µg 212µg 50%
Selenium 5.3µg 32.4µg 49%
Vitamin B1 0.06mg 0.603mg 45%
Starch 0.22g 71.23g 29%
Vitamin E 4.3mg 0.04mg 28%
Manganese 0.302mg 0.882mg 25%
Potassium 1014mg 188mg 24%
Copper 0.365mg 0.166mg 22%
Vitamin C 21.9mg 4.1mg 20%
Carbs 18.91g 76.31g 19%
Vitamin B3 3.076mg 6.127mg 19%
Vitamin B6 0.216mg 0.4mg 14%
Calories 82kcal 359kcal 14%
Protein 4.32g 10.42g 12%
Fiber 4.1g 1.2g 12%
Vitamin B5 0.142mg 0.715mg 11%
Phosphorus 83mg 154mg 10%
Vitamin K 11.4µg 0.5µg 9%
Vitamin A 76µg 4µg 8%
Fructose 5.85g 0g 7%
Iron 2.98mg 2.44mg 7%
Calcium 36mg 83mg 5%
Vitamin B2 0.153mg 0.087mg 5%
Choline 38.5mg 17.5mg 4%
Zinc 0.63mg 1.01mg 3%
Magnesium 42mg 32mg 2%
Fats 0.47g 1.37g 1%
Monounsaturated fat 0.067g 0.373g 1%
Vitamin B12 0µg 0.02µg 1%
Polyunsaturated fat 0.16g 0.377g 1%
Saturated fat 0.1g 0.307g 1%
Net carbs 14.81g 75.11g N/A
Cholesterol 0mg 1mg 0%
Sugar 12.18g 1.53g N/A
Tryptophan 0.031mg 0.086mg 0%
Threonine 0.133mg 0.221mg 0%
Isoleucine 0.089mg 0.279mg 0%
Leucine 0.124mg 0.523mg 0%
Lysine 0.134mg 0.189mg 0%
Methionine 0.027mg 0.145mg 0%
Phenylalanine 0.13mg 0.32mg 0%
Valine 0.088mg 0.374mg 0%
Histidine 0.071mg 0.15mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Tomato paste Pilaf
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
47%
Pilaf
Minerals Daily Need Coverage Score
49%
Tomato paste
77%
Pilaf

Comparison summary

Which food is lower in Cholesterol?
Tomato paste
Tomato paste is lower in Cholesterol (difference - 1mg)
Which food contains less Sodium?
Tomato paste
Tomato paste contains less Sodium (difference - 1244mg)
Which food is lower in Saturated fat?
Tomato paste
Tomato paste is lower in Saturated fat (difference - 0.207g)
Which food is lower in glycemic index?
Tomato paste
Tomato paste is lower in glycemic index (difference - 15)
Which food is lower in Sugar?
Pilaf
Pilaf is lower in Sugar (difference - 10.65g)
Which food is cheaper?
?
The foods are relatively equal in price ($)
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. Pilaf - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168951/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.