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  6. Tomato paste vs. Soybean raw

Tomato paste vs. Soybean raw — In-Depth Nutrition Comparison

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The main differences between tomato paste and soybean raw

  • Tomato paste is richer in vitamin A, yet soybean raw is richer in iron, copper, manganese, folate, phosphorus, vitamin B1, magnesium, vitamin B2, and zinc.
  • Daily need coverage for iron for soybean raw is 159% higher.
  • Tomato paste contains 69 times more vitamin A than soybean raw. Tomato paste contains 1525IU of vitamin A, while soybean raw contains 22IU.
  • Soybean raw has a lower glycemic index than tomato paste.

Food types used in this article are Tomato products, canned, paste, without salt added and Soybeans, mature seeds, raw.

Infographic

Tomato paste vs Soybean raw 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 200% 83% 159% 589% 553% 133% 302% 0.26% 328% 97%
Contains more MagnesiumMagnesium +566.7%
Contains more CalciumCalcium +669.4%
Contains more PotassiumPotassium +77.2%
Contains more IronIron +426.8%
Contains more CopperCopper +354.2%
Contains more ZincZinc +676.2%
Contains more PhosphorusPhosphorus +748.2%
Contains less SodiumSodium -96.6%
Contains more ManganeseManganese +733.4%
Contains more SeleniumSelenium +235.8%

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 20% 0.33% 17% 0% 219% 201% 30% 48% 87% 0% 118% 281% 63%
Contains more Vitamin CVitamin C +265%
Contains more Vitamin AVitamin A +7500%
Contains more Vitamin EVitamin E +405.9%
Contains more Vitamin B3Vitamin B3 +89.5%
Contains more Vitamin B1Vitamin B1 +1356.7%
Contains more Vitamin B2Vitamin B2 +468.6%
Contains more Vitamin B5Vitamin B5 +458.5%
Contains more Vitamin B6Vitamin B6 +74.5%
Contains more Vitamin KVitamin K +312.3%
Contains more FolateFolate +3025%
Contains more CholineCholine +201%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Tomato paste Soybean raw DV% diff.
Iron 2.98mg 15.7mg 159%
Copper 0.365mg 1.658mg 144%
Manganese 0.302mg 2.517mg 96%
Folate 12µg 375µg 91%
Phosphorus 83mg 704mg 89%
Polyunsaturated fat 0.16g 11.255g 74%
Vitamin B1 0.06mg 0.874mg 68%
Protein 4.32g 36.49g 64%
Magnesium 42mg 280mg 57%
Vitamin B2 0.153mg 0.87mg 55%
Zinc 0.63mg 4.89mg 39%
Vitamin K 11.4µg 47µg 30%
Fats 0.47g 19.94g 30%
Calcium 36mg 277mg 24%
Potassium 1014mg 1797mg 23%
Vitamin E 4.3mg 0.85mg 23%
Selenium 5.3µg 17.8µg 23%
Fiber 4.1g 9.3g 21%
Calories 82kcal 446kcal 18%
Vitamin C 21.9mg 6mg 18%
Choline 38.5mg 115.9mg 14%
Saturated fat 0.1g 2.884g 13%
Vitamin B5 0.142mg 0.793mg 13%
Vitamin B6 0.216mg 0.377mg 12%
Monounsaturated fat 0.067g 4.404g 11%
Vitamin B3 3.076mg 1.623mg 9%
Vitamin A 76µg 1µg 8%
Fructose 5.85g 7%
Carbs 18.91g 30.16g 4%
Sodium 59mg 2mg 2%
Net carbs 14.81g 20.86g N/A
Sugar 12.18g 7.33g N/A
Starch 0.22g 0%
Tryptophan 0.031mg 0.591mg 0%
Threonine 0.133mg 1.766mg 0%
Isoleucine 0.089mg 1.971mg 0%
Leucine 0.124mg 3.309mg 0%
Lysine 0.134mg 2.706mg 0%
Methionine 0.027mg 0.547mg 0%
Phenylalanine 0.13mg 2.122mg 0%
Valine 0.088mg 2.029mg 0%
Histidine 0.071mg 1.097mg 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
36% 20% 30% 9% 5%
Protein: 36.49 g
Fats: 19.94 g
Carbs: 30.16 g
Water: 8.54 g
Other: 4.87 g
Contains more WaterWater +760.7%
Contains more ProteinProtein +744.7%
Contains more FatsFats +4142.6%
Contains more CarbsCarbs +59.5%
Contains more OtherOther +73.9%

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
16% 24% 61%
Saturated fat: Sat. Fat 2.884 g
Monounsaturated fat: Mono. Fat 4.404 g
Polyunsaturated fat: Poly. Fat 11.255 g
Contains less Sat. FatSaturated fat -96.5%
Contains more Mono. FatMonounsaturated fat +6473.1%
Contains more Poly. FatPolyunsaturated fat +6934.4%

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. Soybean raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174270/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.