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Tomato paste vs. Puff pastry — In-Depth Nutrition Comparison

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What are the differences between tomato paste and puff pastry?

  • Tomato paste is higher in vitamin A, potassium, copper, vitamin E, vitamin C, and vitamin B6, yet puff pastry is higher in selenium, vitamin B1, and folate.
  • Puff pastry's daily need coverage for selenium is 35% more.
  • The amount of saturated fat in tomato paste is lower.
  • The glycemic index of tomato paste is lower.

We used Tomato products, canned, paste, without salt added and Puff pastry, frozen, ready-to-bake, baked types in this article.

Infographic

Tomato paste vs Puff pastry 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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 11% 3% 5.5% 98% 38% 15% 26% 33% 65% 134%
Contains more MagnesiumMagnesium +162.5%
Contains more CalciumCalcium +260%
Contains more PotassiumPotassium +1535.5%
Contains more IronIron +14.6%
Contains more CopperCopper +217.4%
Contains more ZincZinc +16.7%
Contains more PhosphorusPhosphorus +38.3%
Contains less SodiumSodium -76.7%
Contains more ManganeseManganese +63.9%
Contains more SeleniumSelenium +362.3%

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%
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% 11% 0% 81% 60% 71% 0% 4.4% 0% 41% 41% 3.4%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +681.8%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +1036.8%
Contains more CholineCholine +521%
Contains more Vitamin B1Vitamin B1 +438.3%
Contains more Vitamin B2Vitamin B2 +68.6%
Contains more Vitamin B3Vitamin B3 +23.5%
Contains more Vitamin KVitamin K +43%
Contains more FolateFolate +358.3%
~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
7% 39% 46% 7%
Protein: 7.4 g
Fats: 38.5 g
Carbs: 45.7 g
Water: 7.4 g
Other: 1 g
Contains more WaterWater +893.2%
Contains more OtherOther +180%
Contains more ProteinProtein +71.3%
Contains more FatsFats +8091.5%
Contains more CarbsCarbs +141.7%

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
15% 24% 61%
Saturated fat: Sat. Fat 5.502 g
Monounsaturated fat: Mono. Fat 8.828 g
Polyunsaturated fat: Poly. Fat 22.228 g
Contains less Sat. FatSaturated fat -98.2%
Contains more Mono. FatMonounsaturated fat +13076.1%
Contains more Poly. FatPolyunsaturated fat +13792.5%

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

All nutrients comparison - raw data values

Nutrient Tomato paste Puff pastry DV% diff.
Polyunsaturated fat 0.16g 22.228g 147%
Fats 0.47g 38.5g 59%
Selenium 5.3µg 24.5µg 35%
Copper 0.365mg 0.115mg 28%
Potassium 1014mg 62mg 28%
Saturated fat 0.1g 5.502g 25%
Vitamin E 4.3mg 0.55mg 25%
Calories 82kcal 558kcal 24%
Vitamin C 21.9mg 0mg 24%
Monounsaturated fat 0.067g 8.828g 22%
Vitamin B1 0.06mg 0.323mg 22%
Vitamin B6 0.216mg 0.019mg 15%
Folate 12µg 55µg 11%
Fiber 4.1g 1.5g 10%
Carbs 18.91g 45.7g 9%
Manganese 0.302mg 0.495mg 8%
Sodium 59mg 253mg 8%
Vitamin A 76µg 0µg 8%
Vitamin B2 0.153mg 0.258mg 8%
Fructose 5.85g 7%
Choline 38.5mg 6.2mg 6%
Protein 4.32g 7.4g 6%
Magnesium 42mg 16mg 6%
Iron 2.98mg 2.6mg 5%
Vitamin B3 3.076mg 3.8mg 5%
Vitamin K 11.4µg 16.3µg 4%
Calcium 36mg 10mg 3%
Phosphorus 83mg 60mg 3%
Vitamin B5 0.142mg 0mg 3%
Zinc 0.63mg 0.54mg 1%
Net carbs 14.81g 44.2g N/A
Sugar 12.18g 0.75g N/A
Starch 0.22g 0%
Tryptophan 0.031mg 0.086mg 0%
Threonine 0.133mg 0.198mg 0%
Isoleucine 0.089mg 0.275mg 0%
Leucine 0.124mg 0.514mg 0%
Lysine 0.134mg 0.144mg 0%
Methionine 0.027mg 0.131mg 0%
Phenylalanine 0.13mg 0.367mg 0%
Valine 0.088mg 0.312mg 0%
Histidine 0.071mg 0.158mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Tomato paste Puff pastry
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
24%
Puff pastry
Minerals Daily Need Coverage Score
49%
Tomato paste
43%
Puff pastry

Comparison summary

Which food contains less Sodium?
Tomato paste
Tomato paste contains less Sodium (difference - 194mg)
Which food is lower in Saturated fat?
Tomato paste
Tomato paste is lower in Saturated fat (difference - 5.402g)
Which food is lower in glycemic index?
Tomato paste
Tomato paste is lower in glycemic index (difference - 11)
Which food is richer in minerals?
Tomato paste
Tomato paste is relatively richer in minerals
Which food is lower in Sugar?
Puff pastry
Puff pastry is lower in Sugar (difference - 11.43g)
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 ($)
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. Puff pastry - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172738/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.