Tomato paste vs. Pumpkin seeds — In-Depth Nutrition Comparison
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How are tomato paste and pumpkin seeds different?
- Tomato paste is higher in vitamin A, vitamin C, vitamin B3, and vitamin B6; however, pumpkin seeds are richer in zinc, fiber, magnesium, copper, and manganese.
- Daily need coverage for zinc for pumpkin seeds is 88% higher.
- Tomato paste contains 73 times more vitamin C than pumpkin seeds. While tomato paste contains 21.9mg of vitamin C, pumpkin seeds contain only 0.3mg.
- Tomato paste has less saturated fat.
Tomato products, canned, paste, without salt added and Seeds, pumpkin and squash seeds, whole, roasted, without salt are the varieties used in this article.
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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.
| Contains more SeleniumSelenium | +∞% |
| Contains more MagnesiumMagnesium | +523.8% |
| Contains more CalciumCalcium | +52.8% |
| Contains more IronIron | +11.1% |
| Contains more CopperCopper | +89% |
| Contains more ZincZinc | +1534.9% |
| Contains more PhosphorusPhosphorus | +10.8% |
| Contains less SodiumSodium | -69.5% |
| Contains more ManganeseManganese | +64.2% |
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.
| Contains more Vitamin CVitamin C | +7200% |
| Contains more Vitamin AVitamin A | +2433.3% |
| Contains more Vitamin EVitamin E | +∞% |
| Contains more Vitamin B1Vitamin B1 | +76.5% |
| Contains more Vitamin B2Vitamin B2 | +194.2% |
| Contains more Vitamin B3Vitamin B3 | +975.5% |
| Contains more Vitamin B5Vitamin B5 | +153.6% |
| Contains more Vitamin B6Vitamin B6 | +483.8% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more FolateFolate | +33.3% |
| Contains more CholineCholine | +∞% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
4.32 g
Fats:
0.47 g
Carbs:
18.91 g
Water:
73.5 g
Other:
2.8 g
Protein:
18.55 g
Fats:
19.4 g
Carbs:
53.75 g
Water:
4.5 g
Other:
3.8 g
| Contains more WaterWater | +1533.3% |
| Contains more ProteinProtein | +329.4% |
| Contains more FatsFats | +4027.7% |
| Contains more CarbsCarbs | +184.2% |
| Contains more OtherOther | +35.7% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.1 g
Monounsaturated fat:
Mono. Fat
0.067 g
Polyunsaturated fat:
Poly. Fat
0.16 g
Saturated fat:
Sat. Fat
3.67 g
Monounsaturated fat:
Mono. Fat
6.032 g
Polyunsaturated fat:
Poly. Fat
8.844 g
| Contains less Sat. FatSaturated fat | -97.3% |
| Contains more Mono. FatMonounsaturated fat | +8903% |
| Contains more Poly. FatPolyunsaturated fat | +5427.5% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Saturated fat |
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| Lower in Glycemic Index |
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| Lower in price |
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| Rich in vitamins |
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| Lower in Sugar |
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| Lower in Sodium |
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| Rich in minerals |
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| Lower in Cholesterol | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Zinc | 0.63mg | 10.3mg | 88% |
| Polyunsaturated fat | 0.16g | 8.844g | 58% |
| Fiber | 4.1g | 18.4g | 57% |
| Magnesium | 42mg | 262mg | 52% |
| Copper | 0.365mg | 0.69mg | 36% |
| Fats | 0.47g | 19.4g | 29% |
| Vitamin E | 4.3mg | 29% | |
| Protein | 4.32g | 18.55g | 28% |
| Vitamin C | 21.9mg | 0.3mg | 24% |
| Calories | 82kcal | 446kcal | 18% |
| Vitamin B3 | 3.076mg | 0.286mg | 17% |
| Saturated fat | 0.1g | 3.67g | 16% |
| Monounsaturated fat | 0.067g | 6.032g | 15% |
| Vitamin B6 | 0.216mg | 0.037mg | 14% |
| Carbs | 18.91g | 53.75g | 12% |
| Vitamin K | 11.4µg | 10% | |
| Selenium | 5.3µg | 10% | |
| Vitamin B2 | 0.153mg | 0.052mg | 8% |
| Vitamin A | 76µg | 3µg | 8% |
| Manganese | 0.302mg | 0.496mg | 8% |
| Choline | 38.5mg | 7% | |
| Fructose | 5.85g | 7% | |
| Iron | 2.98mg | 3.31mg | 4% |
| Potassium | 1014mg | 919mg | 3% |
| Sodium | 59mg | 18mg | 2% |
| Calcium | 36mg | 55mg | 2% |
| Vitamin B1 | 0.06mg | 0.034mg | 2% |
| Vitamin B5 | 0.142mg | 0.056mg | 2% |
| Folate | 12µg | 9µg | 1% |
| Phosphorus | 83mg | 92mg | 1% |
| Net carbs | 14.81g | 35.35g | N/A |
| Sugar | 12.18g | N/A | |
| Starch | 0.22g | 0% | |
| Tryptophan | 0.031mg | 0.326mg | 0% |
| Threonine | 0.133mg | 0.683mg | 0% |
| Isoleucine | 0.089mg | 0.956mg | 0% |
| Leucine | 0.124mg | 1.572mg | 0% |
| Lysine | 0.134mg | 1.386mg | 0% |
| Methionine | 0.027mg | 0.417mg | 0% |
| Phenylalanine | 0.13mg | 0.924mg | 0% |
| Valine | 0.088mg | 1.491mg | 0% |
| Histidine | 0.071mg | 0.515mg | 0% |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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%
4%
Minerals Daily Need Coverage Score
49%
103%
Comparison summary
Which food is lower in Saturated fat?
Tomato paste is lower in Saturated fat (difference - 3.57g)
Which food is lower in glycemic index?
Tomato paste is lower in glycemic index (difference - 45)
Which food is cheaper?
Tomato paste is cheaper (difference - $2.2)
Which food is richer in vitamins?
Tomato paste is relatively richer in vitamins
Which food is lower in Sugar?
Pumpkin seeds is lower in Sugar (difference - 12.18g)
Which food contains less Sodium?
Pumpkin seeds contains less Sodium (difference - 41mg)
Which food is richer in minerals?
Pumpkin seeds is relatively richer in minerals
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)