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Tomato paste vs. Safflower oil — In-Depth Nutrition Comparison

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What are the differences between tomato paste and safflower oil?

  • Tomato paste is higher in copper, iron, potassium, vitamin C, vitamin B3, vitamin B6, fiber, and manganese, yet safflower oil is higher in vitamin E.
  • Safflower oil's daily need coverage for vitamin E is 199% more.
  • The amount of saturated fat in tomato paste is lower.
  • The glycemic index of safflower oil is lower.

We used Tomato products, canned, paste, without salt added and Oil, safflower, salad or cooking, high oleic (primary safflower oil of commerce) types in this article.

Infographic

Tomato paste vs Safflower oil 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 0% 0% 0% 0% 0% 0% 0% 0% 0% 0%
Contains more MagnesiumMagnesium +∞%
Contains more CalciumCalcium +∞%
Contains more PotassiumPotassium +∞%
Contains more IronIron +∞%
Contains more CopperCopper +∞%
Contains more ZincZinc +∞%
Contains more PhosphorusPhosphorus +∞%
Contains more ManganeseManganese +∞%
Contains more SeleniumSelenium +∞%
Contains less SodiumSodium -100%

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% 682% 0% 0% 0% 0% 0% 0% 0% 18% 0% 0.11%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +∞%
Contains more Vitamin B2Vitamin B2 +∞%
Contains more Vitamin B3Vitamin B3 +∞%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +∞%
Contains more Vitamin KVitamin K +60.6%
Contains more FolateFolate +∞%
Contains more CholineCholine +19150%
Contains more Vitamin EVitamin E +693%
~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
100%
Protein: 0 g
Fats: 100 g
Carbs: 0 g
Water: 0 g
Other: 0 g
Contains more ProteinProtein +∞%
Contains more CarbsCarbs +∞%
Contains more WaterWater +∞%
Contains more OtherOther +∞%
Contains more FatsFats +21176.6%

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
8% 79% 13%
Saturated fat: Sat. Fat 7.541 g
Monounsaturated fat: Mono. Fat 75.221 g
Polyunsaturated fat: Poly. Fat 12.82 g
Contains less Sat. FatSaturated fat -98.7%
Contains more Mono. FatMonounsaturated fat +112170.1%
Contains more Poly. FatPolyunsaturated fat +7912.5%

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

All nutrients comparison - raw data values

Nutrient Tomato paste Safflower oil DV% diff.
Vitamin E 4.3mg 34.1mg 199%
Monounsaturated fat 0.067g 75.221g 188%
Fats 0.47g 100g 153%
Polyunsaturated fat 0.16g 12.82g 84%
Copper 0.365mg 0mg 41%
Calories 82kcal 884kcal 40%
Iron 2.98mg 0mg 37%
Saturated fat 0.1g 7.541g 34%
Potassium 1014mg 0mg 30%
Vitamin C 21.9mg 0mg 24%
Vitamin B3 3.076mg 0mg 19%
Vitamin B6 0.216mg 0mg 17%
Fiber 4.1g 0g 16%
Manganese 0.302mg 0mg 13%
Vitamin B2 0.153mg 0mg 12%
Phosphorus 83mg 0mg 12%
Selenium 5.3µg 0µg 10%
Magnesium 42mg 0mg 10%
Protein 4.32g 0g 9%
Vitamin A 76µg 0µg 8%
Fructose 5.85g 7%
Choline 38.5mg 0.2mg 7%
Carbs 18.91g 0g 6%
Zinc 0.63mg 0mg 6%
Vitamin B1 0.06mg 0mg 5%
Calcium 36mg 0mg 4%
Vitamin K 11.4µg 7.1µg 4%
Vitamin B5 0.142mg 0mg 3%
Folate 12µg 0µg 3%
Sodium 59mg 0mg 3%
Net carbs 14.81g 0g N/A
Sugar 12.18g 0g N/A
Starch 0.22g 0%
Trans fat 0g 0.096g N/A
Tryptophan 0.031mg 0mg 0%
Threonine 0.133mg 0mg 0%
Isoleucine 0.089mg 0mg 0%
Leucine 0.124mg 0mg 0%
Lysine 0.134mg 0mg 0%
Methionine 0.027mg 0mg 0%
Phenylalanine 0.13mg 0mg 0%
Valine 0.088mg 0mg 0%
Histidine 0.071mg 0mg 0%
Omega-3 - ALA 0.096g N/A
Omega-6 - Linoleic acid 12.724g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Tomato paste Safflower oil
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
54%
Safflower oil
Minerals Daily Need Coverage Score
49%
Tomato paste
0%
Safflower oil

Comparison summary

Which food is richer in minerals?
Tomato paste
Tomato paste is relatively richer in minerals
Which food is lower in Saturated fat?
Tomato paste
Tomato paste is lower in Saturated fat (difference - 7.441g)
Which food is richer in vitamins?
Tomato paste
Tomato paste is relatively richer in vitamins
Which food is lower in Sugar?
Safflower oil
Safflower oil is lower in Sugar (difference - 12.18g)
Which food contains less Sodium?
Safflower oil
Safflower oil contains less Sodium (difference - 59mg)
Which food is lower in glycemic index?
Safflower oil
Safflower oil is lower in glycemic index (difference - 45)
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. Safflower oil - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171027/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.