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  6. Tomato paste vs. Chia seeds

Tomato paste vs. Chia seeds — In-Depth Nutrition Comparison

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Important differences between tomato paste and chia seeds

  • Tomato paste has less fiber, phosphorus, manganese, selenium, magnesium, copper, calcium, iron, vitamin B1, and vitamin B3.
  • Chia seeds' daily need coverage for fiber is 121% more.
  • Tomato paste has a higher glycemic index than chia seeds.

The food varieties used in the comparison are Tomato products, canned, paste, without salt added and Seeds, chia seeds, dried.

Infographic

Tomato paste vs Chia seeds 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 239% 189% 36% 290% 308% 125% 369% 2.1% 355% 301%
Contains more PotassiumPotassium +149.1%
Contains more MagnesiumMagnesium +697.6%
Contains more CalciumCalcium +1652.8%
Contains more IronIron +159.1%
Contains more CopperCopper +153.2%
Contains more ZincZinc +627%
Contains more PhosphorusPhosphorus +936.1%
Contains less SodiumSodium -72.9%
Contains more ManganeseManganese +801.7%
Contains more SeleniumSelenium +941.5%

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 5.3% 0% 10% 0% 155% 39% 166% 0% 0% 0% 0% 37% 0%
Contains more Vitamin CVitamin C +1268.8%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +760%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin B1Vitamin B1 +933.3%
Contains more Vitamin B2Vitamin B2 +11.1%
Contains more Vitamin B3Vitamin B3 +187.1%
Contains more FolateFolate +308.3%
~equal in Vitamin D ~µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Tomato paste Chia seeds DV% diff.
Polyunsaturated fat 0.16g 23.665g 157%
Fiber 4.1g 34.4g 121%
Phosphorus 83mg 860mg 111%
Manganese 0.302mg 2.723mg 105%
Selenium 5.3µg 55.2µg 91%
Magnesium 42mg 335mg 70%
Copper 0.365mg 0.924mg 62%
Calcium 36mg 631mg 60%
Iron 2.98mg 7.72mg 59%
Fats 0.47g 30.74g 47%
Vitamin B1 0.06mg 0.62mg 47%
Zinc 0.63mg 4.58mg 36%
Vitamin B3 3.076mg 8.83mg 36%
Vitamin E 4.3mg 0.5mg 25%
Protein 4.32g 16.54g 24%
Vitamin C 21.9mg 1.6mg 23%
Calories 82kcal 486kcal 20%
Potassium 1014mg 407mg 18%
Vitamin B6 0.216mg 17%
Saturated fat 0.1g 3.33g 15%
Vitamin K 11.4µg 10%
Folate 12µg 49µg 9%
Vitamin A 76µg 8%
Carbs 18.91g 42.12g 8%
Choline 38.5mg 7%
Fructose 5.85g 7%
Monounsaturated fat 0.067g 2.309g 6%
Vitamin B5 0.142mg 3%
Sodium 59mg 16mg 2%
Vitamin B2 0.153mg 0.17mg 1%
Net carbs 14.81g 7.72g N/A
Sugar 12.18g N/A
Starch 0.22g 0%
Trans fat 0g 0.14g N/A
Tryptophan 0.031mg 0.436mg 0%
Threonine 0.133mg 0.709mg 0%
Isoleucine 0.089mg 0.801mg 0%
Leucine 0.124mg 1.371mg 0%
Lysine 0.134mg 0.97mg 0%
Methionine 0.027mg 0.588mg 0%
Phenylalanine 0.13mg 1.016mg 0%
Valine 0.088mg 0.95mg 0%
Histidine 0.071mg 0.531mg 0%
Omega-3 - ALA 17.83g N/A
Omega-6 - Linoleic acid 5.835g N/A

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
17% 31% 42% 6% 5%
Protein: 16.54 g
Fats: 30.74 g
Carbs: 42.12 g
Water: 5.8 g
Other: 4.8 g
Contains more WaterWater +1167.2%
Contains more ProteinProtein +282.9%
Contains more FatsFats +6440.4%
Contains more CarbsCarbs +122.7%
Contains more OtherOther +71.4%

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
11% 8% 81%
Saturated fat: Sat. Fat 3.33 g
Monounsaturated fat: Mono. Fat 2.309 g
Polyunsaturated fat: Poly. Fat 23.665 g
Contains less Sat. FatSaturated fat -97%
Contains more Mono. FatMonounsaturated fat +3346.3%
Contains more Poly. FatPolyunsaturated fat +14690.6%

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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. Chia seeds - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170554/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.