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Tomato paste vs. Porridge — In-Depth Nutrition Comparison

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How are tomato paste and porridge different?

  • Tomato paste has more copper, vitamin A, potassium, vitamin E, vitamin C, vitamin B3, vitamin B6, fiber, manganese, and vitamin B2 than porridge.
  • Daily need coverage for copper for tomato paste is 36% higher.
  • Tomato paste has a lower glycemic index (45) than porridge (66).

Tomato products, canned, paste, without salt added and Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, without salt are the varieties used in this article.

Infographic

Tomato paste vs Porridge 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 3.6% 26% 1.4% 140% 13% 3.5% 6.4% 0.78% 0% 15%
Contains more MagnesiumMagnesium +740%
Contains more PotassiumPotassium +6237.5%
Contains more CopperCopper +812.5%
Contains more ZincZinc +384.6%
Contains more PhosphorusPhosphorus +453.3%
Contains more ManganeseManganese +∞%
Contains more SeleniumSelenium +89.3%
Contains more CalciumCalcium +141.7%
Contains more IronIron +25.5%
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%
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% 0% 0.4% 0% 14% 5.8% 9.8% 4.3% 3% 0% 0.25% 9% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +21400%
Contains more Vitamin B2Vitamin B2 +512%
Contains more Vitamin B3Vitamin B3 +491.5%
Contains more Vitamin B5Vitamin B5 +100%
Contains more Vitamin B6Vitamin B6 +1561.5%
Contains more Vitamin KVitamin K +11300%
Contains more CholineCholine +∞%
~equal in Vitamin D ~0µg
~equal in Vitamin B1 ~0.055mg
~equal in Vitamin B12 ~0µg
~equal in Folate ~12µg

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% 88%
Protein: 1.44 g
Fats: 0.21 g
Carbs: 10.52 g
Water: 87.61 g
Other: 0.22 g
Contains more ProteinProtein +200%
Contains more FatsFats +123.8%
Contains more CarbsCarbs +79.8%
Contains more OtherOther +1172.7%
Contains more WaterWater +19.2%

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
19% 16% 65%
Saturated fat: Sat. Fat 0.033 g
Monounsaturated fat: Mono. Fat 0.028 g
Polyunsaturated fat: Poly. Fat 0.114 g
Contains more Mono. FatMonounsaturated fat +139.3%
Contains more Poly. FatPolyunsaturated fat +40.4%
Contains less Sat. FatSaturated fat -67%

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

All nutrients comparison - raw data values

Nutrient Tomato paste Porridge DV% diff.
Copper 0.365mg 0.04mg 36%
Potassium 1014mg 16mg 29%
Vitamin E 4.3mg 0.02mg 29%
Vitamin C 21.9mg 0mg 24%
Vitamin B6 0.216mg 0.013mg 16%
Vitamin B3 3.076mg 0.52mg 16%
Fiber 4.1g 0.5g 14%
Manganese 0.302mg 0mg 13%
Iron 2.98mg 3.74mg 10%
Vitamin B2 0.153mg 0.025mg 10%
Phosphorus 83mg 15mg 10%
Vitamin K 11.4µg 0.1µg 9%
Magnesium 42mg 5mg 9%
Vitamin A 76µg 0µg 8%
Fructose 5.85g 7%
Choline 38.5mg 7%
Protein 4.32g 1.44g 6%
Zinc 0.63mg 0.13mg 5%
Calcium 36mg 87mg 5%
Selenium 5.3µg 2.8µg 5%
Carbs 18.91g 10.52g 3%
Calories 82kcal 50kcal 2%
Sodium 59mg 6mg 2%
Vitamin B5 0.142mg 0.071mg 1%
Fats 0.47g 0.21g 0%
Net carbs 14.81g 10.02g N/A
Sugar 12.18g 0.03g N/A
Starch 0.22g 0%
Vitamin B1 0.06mg 0.055mg 0%
Folate 12µg 12µg 0%
Saturated fat 0.1g 0.033g 0%
Monounsaturated fat 0.067g 0.028g 0%
Polyunsaturated fat 0.16g 0.114g 0%
Tryptophan 0.031mg 0.02mg 0%
Threonine 0.133mg 0.045mg 0%
Isoleucine 0.089mg 0.063mg 0%
Leucine 0.124mg 0.11mg 0%
Lysine 0.134mg 0.037mg 0%
Methionine 0.027mg 0.027mg 0%
Phenylalanine 0.13mg 0.078mg 0%
Valine 0.088mg 0.07mg 0%
Histidine 0.071mg 0.033mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Tomato paste Porridge
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
4%
Porridge
Minerals Daily Need Coverage Score
49%
Tomato paste
21%
Porridge

Comparison summary

Which food is richer in minerals?
Tomato paste
Tomato paste is relatively richer in minerals
Which food is lower in glycemic index?
Tomato paste
Tomato paste is lower in glycemic index (difference - 21)
Which food is richer in vitamins?
Tomato paste
Tomato paste is relatively richer in vitamins
Which food is lower in Sugar?
Porridge
Porridge is lower in Sugar (difference - 12.15g)
Which food contains less Sodium?
Porridge
Porridge contains less Sodium (difference - 53mg)
Which food is lower in Saturated fat?
Porridge
Porridge is lower in Saturated fat (difference - 0.067g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is cheaper?
?
The foods are relatively equal in price ($)

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. Porridge - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171657/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.