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  6. Tomato paste vs. Pumpkin

Tomato paste vs. Pumpkin — In-Depth Nutrition Comparison

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How are tomato paste and pumpkin different?

  • Tomato paste is richer in iron, copper, vitamin E, potassium, vitamin B3, fiber, vitamin C, vitamin B6, and selenium, while pumpkin is higher in vitamin A.
  • Pumpkin covers your daily need for vitamin A, 140% more than tomato paste.
  • Tomato paste contains 18 times more selenium than pumpkin. Tomato paste contains 5.3µg of selenium, while pumpkin contains 0.3µg.

Tomato products, canned, paste, without salt added and Pumpkin, raw types were used in this article.

Infographic

Tomato paste vs Pumpkin 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 8.6% 6.3% 30% 30% 42% 8.7% 19% 0.13% 16% 1.6%
Contains more MagnesiumMagnesium +250%
Contains more CalciumCalcium +71.4%
Contains more PotassiumPotassium +198.2%
Contains more IronIron +272.5%
Contains more CopperCopper +187.4%
Contains more ZincZinc +96.9%
Contains more PhosphorusPhosphorus +88.6%
Contains more ManganeseManganese +141.6%
Contains more SeleniumSelenium +1666.7%
Contains less SodiumSodium -98.3%

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 30% 142% 21% 0% 13% 25% 11% 18% 14% 0% 2.8% 12% 4.5%
Contains more Vitamin CVitamin C +143.3%
Contains more Vitamin EVitamin E +305.7%
Contains more Vitamin B1Vitamin B1 +20%
Contains more Vitamin B2Vitamin B2 +39.1%
Contains more Vitamin B3Vitamin B3 +412.7%
Contains more Vitamin B6Vitamin B6 +254.1%
Contains more Vitamin KVitamin K +936.4%
Contains more CholineCholine +369.5%
Contains more Vitamin AVitamin A +460.5%
Contains more Vitamin B5Vitamin B5 +109.9%
Contains more FolateFolate +33.3%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Tomato paste Pumpkin DV% diff.
Vitamin A 76µg 426µg 39%
Iron 2.98mg 0.8mg 27%
Copper 0.365mg 0.127mg 26%
Vitamin E 4.3mg 1.06mg 22%
Potassium 1014mg 340mg 20%
Vitamin B3 3.076mg 0.6mg 15%
Vitamin C 21.9mg 9mg 14%
Fiber 4.1g 0.5g 14%
Vitamin B6 0.216mg 0.061mg 12%
Vitamin K 11.4µg 1.1µg 9%
Selenium 5.3µg 0.3µg 9%
Manganese 0.302mg 0.125mg 8%
Protein 4.32g 1g 7%
Fructose 5.85g 7%
Magnesium 42mg 12mg 7%
Phosphorus 83mg 44mg 6%
Choline 38.5mg 8.2mg 6%
Carbs 18.91g 6.5g 4%
Vitamin B2 0.153mg 0.11mg 3%
Vitamin B5 0.142mg 0.298mg 3%
Calories 82kcal 26kcal 3%
Sodium 59mg 1mg 3%
Zinc 0.63mg 0.32mg 3%
Calcium 36mg 21mg 2%
Folate 12µg 16µg 1%
Fats 0.47g 0.1g 1%
Polyunsaturated fat 0.16g 0.005g 1%
Vitamin B1 0.06mg 0.05mg 1%
Net carbs 14.81g 6g N/A
Sugar 12.18g 2.76g N/A
Starch 0.22g 0%
Saturated fat 0.1g 0.052g 0%
Monounsaturated fat 0.067g 0.013g 0%
Tryptophan 0.031mg 0.012mg 0%
Threonine 0.133mg 0.029mg 0%
Isoleucine 0.089mg 0.031mg 0%
Leucine 0.124mg 0.046mg 0%
Lysine 0.134mg 0.054mg 0%
Methionine 0.027mg 0.011mg 0%
Phenylalanine 0.13mg 0.032mg 0%
Valine 0.088mg 0.035mg 0%
Histidine 0.071mg 0.016mg 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
7% 92%
Protein: 1 g
Fats: 0.1 g
Carbs: 6.5 g
Water: 91.6 g
Other: 0.8 g
Contains more ProteinProtein +332%
Contains more FatsFats +370%
Contains more CarbsCarbs +190.9%
Contains more OtherOther +250%
Contains more WaterWater +24.6%

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
74% 19% 7%
Saturated fat: Sat. Fat 0.052 g
Monounsaturated fat: Mono. Fat 0.013 g
Polyunsaturated fat: Poly. Fat 0.005 g
Contains more Mono. FatMonounsaturated fat +415.4%
Contains more Poly. FatPolyunsaturated fat +3100%
Contains less Sat. FatSaturated fat -48%

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. Pumpkin - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168448/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.