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Tomato paste vs. Rye — In-Depth Nutrition Comparison

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How are tomato paste and rye different?

  • Tomato paste is richer in vitamin A, vitamin C, and vitamin E, while rye is higher in manganese, fiber, phosphorus, vitamin B5, vitamin B1, zinc, and magnesium.
  • Rye covers your daily need for manganese, 99% more than tomato paste.
  • Tomato paste has a higher glycemic index (45) than rye (34).

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

Infographic

Tomato paste vs Rye 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%
Rye
Rye
6
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 79% 7.2% 45% 99% 122% 72% 142% 0.26% 336% 76%
Contains more CalciumCalcium +50%
Contains more PotassiumPotassium +98.8%
Contains more IronIron +13.3%
Contains more MagnesiumMagnesium +161.9%
Contains more ZincZinc +320.6%
Contains more PhosphorusPhosphorus +300%
Contains less SodiumSodium -96.6%
Contains more ManganeseManganese +753.3%
Contains more SeleniumSelenium +162.3%
~equal in Copper ~0.367mg

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%
Rye
Rye
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 0% 0.33% 17% 0% 79% 58% 80% 87% 68% 0% 15% 29% 17%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +7500%
Contains more Vitamin EVitamin E +405.9%
Contains more Vitamin KVitamin K +93.2%
Contains more CholineCholine +26.6%
Contains more Vitamin B1Vitamin B1 +426.7%
Contains more Vitamin B2Vitamin B2 +64.1%
Contains more Vitamin B3Vitamin B3 +38.8%
Contains more Vitamin B5Vitamin B5 +925.4%
Contains more Vitamin B6Vitamin B6 +36.1%
Contains more FolateFolate +216.7%
~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
Rye
Rye
3
10% 76% 11%
Protein: 10.34 g
Fats: 1.63 g
Carbs: 75.86 g
Water: 10.6 g
Other: 1.57 g
Contains more WaterWater +593.4%
Contains more OtherOther +78.3%
Contains more ProteinProtein +139.4%
Contains more FatsFats +246.8%
Contains more CarbsCarbs +301.2%

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
Rye
Rye
2
17% 18% 65%
Saturated fat: Sat. Fat 0.197 g
Monounsaturated fat: Mono. Fat 0.208 g
Polyunsaturated fat: Poly. Fat 0.767 g
Contains less Sat. FatSaturated fat -49.2%
Contains more Mono. FatMonounsaturated fat +210.4%
Contains more Poly. FatPolyunsaturated fat +379.4%

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
Rye
Rye
1
72% 16% 11%
Starch: 0 g
Sucrose: 0.71 g
Glucose: 0.16 g
Fructose: 0.11 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more StarchStarch +∞%
Contains more GlucoseGlucose +3493.8%
Contains more FructoseFructose +5218.2%
Contains more MaltoseMaltose +∞%
Contains more SucroseSucrose +136.7%
~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 Rye
Lower in Saturated fat ok
Lower in price ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Glycemic Index ok
Lower in Cholesterol Equal
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Tomato paste Rye DV% diff.
Manganese 0.302mg 2.577mg 99%
Fiber 4.1g 15.1g 44%
Phosphorus 83mg 332mg 36%
Vitamin B5 0.142mg 1.456mg 26%
Vitamin C 21.9mg 0mg 24%
Vitamin E 4.3mg 0.85mg 23%
Vitamin B1 0.06mg 0.316mg 21%
Carbs 18.91g 75.86g 19%
Zinc 0.63mg 2.65mg 18%
Selenium 5.3µg 13.9µg 16%
Magnesium 42mg 110mg 16%
Potassium 1014mg 510mg 15%
Calories 82kcal 338kcal 13%
Protein 4.32g 10.34g 12%
Vitamin B2 0.153mg 0.251mg 8%
Vitamin A 76µg 1µg 8%
Fructose 5.85g 0.11g 7%
Vitamin B3 3.076mg 4.27mg 7%
Folate 12µg 38µg 7%
Vitamin B6 0.216mg 0.294mg 6%
Vitamin K 11.4µg 5.9µg 5%
Iron 2.98mg 2.63mg 4%
Polyunsaturated fat 0.16g 0.767g 4%
Sodium 59mg 2mg 2%
Fats 0.47g 1.63g 2%
Calcium 36mg 24mg 1%
Choline 38.5mg 30.4mg 1%
Net carbs 14.81g 60.76g N/A
Sugar 12.18g 0.98g N/A
Copper 0.365mg 0.367mg 0%
Starch 0.22g 0%
Saturated fat 0.1g 0.197g 0%
Monounsaturated fat 0.067g 0.208g 0%
Tryptophan 0.031mg 0.108mg 0%
Threonine 0.133mg 0.289mg 0%
Isoleucine 0.089mg 0.208mg 0%
Leucine 0.124mg 0.563mg 0%
Lysine 0.134mg 0.286mg 0%
Methionine 0.027mg 0.153mg 0%
Phenylalanine 0.13mg 0.435mg 0%
Valine 0.088mg 0.317mg 0%
Histidine 0.071mg 0.189mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Tomato paste Rye
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
35%
Rye
Minerals Daily Need Coverage Score
49%
Tomato paste
98%
Rye

Comparison summary

Which food is lower in Saturated fat?
Tomato paste
Tomato paste is lower in Saturated fat (difference - 0.097g)
Which food is cheaper?
Tomato paste
Tomato paste is cheaper (difference - $0.4)
Which food is lower in Sugar?
Rye
Rye is lower in Sugar (difference - 11.2g)
Which food contains less Sodium?
Rye
Rye contains less Sodium (difference - 57mg)
Which food is lower in glycemic index?
Rye
Rye is lower in glycemic index (difference - 11)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
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. Rye - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168884/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.