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  6. Tomato paste vs. Maple syrup

Tomato paste vs. Maple syrup — In-Depth Nutrition Comparison

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How are tomato paste and maple syrup different?

  • Tomato paste is higher in copper, iron, vitamin E, vitamin C, potassium, vitamin B3, vitamin B6, and fiber; however, maple syrup is richer in manganese and vitamin B2.
  • Daily need coverage for manganese for maple syrup is 113% higher.

Tomato products, canned, paste, without salt added and Syrups, maple are the varieties used in this article.

Infographic

Tomato paste vs Maple syrup 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 15% 31% 19% 4.1% 6% 40% 0.86% 1.6% 379% 3.3%
Contains more MagnesiumMagnesium +100%
Contains more PotassiumPotassium +378.3%
Contains more IronIron +2609.1%
Contains more CopperCopper +1927.8%
Contains more PhosphorusPhosphorus +4050%
Contains more SeleniumSelenium +783.3%
Contains more CalciumCalcium +183.3%
Contains more ZincZinc +133.3%
Contains less SodiumSodium -79.7%
Contains more ManganeseManganese +862.9%

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% 0% 0% 17% 293% 1.5% 2.2% 0.46% 0% 0% 0% 0.87%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B3Vitamin B3 +3697.5%
Contains more Vitamin B5Vitamin B5 +294.4%
Contains more Vitamin B6Vitamin B6 +10700%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +∞%
Contains more CholineCholine +2306.3%
Contains more Vitamin B2Vitamin B2 +730.1%
~equal in Vitamin D ~0µg
~equal in Vitamin B1 ~0.066mg
~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
67% 32%
Protein: 0.04 g
Fats: 0.06 g
Carbs: 67.04 g
Water: 32.39 g
Other: 0.47 g
Contains more ProteinProtein +10700%
Contains more FatsFats +683.3%
Contains more WaterWater +126.9%
Contains more OtherOther +495.7%
Contains more CarbsCarbs +254.5%

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
20% 31% 49%
Saturated fat: Sat. Fat 0.007 g
Monounsaturated fat: Mono. Fat 0.011 g
Polyunsaturated fat: Poly. Fat 0.017 g
Contains more Mono. FatMonounsaturated fat +509.1%
Contains more Poly. FatPolyunsaturated fat +841.2%
Contains less Sat. FatSaturated fat -93%

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
96% 3%
Starch: 0 g
Sucrose: 58.32 g
Glucose: 1.6 g
Fructose: 0.52 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more StarchStarch +∞%
Contains more GlucoseGlucose +259.4%
Contains more FructoseFructose +1025%
Contains more MaltoseMaltose +∞%
Contains more SucroseSucrose +19340%
~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 Maple syrup
Lower in Sugar ok
Lower in Glycemic Index ok
Lower in price ok
Rich in minerals ok
Rich in vitamins ok
Lower in Sodium ok
Lower in Saturated fat ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Tomato paste Maple syrup DV% diff.
Manganese 0.302mg 2.908mg 113%
Vitamin B2 0.153mg 1.27mg 86%
Copper 0.365mg 0.018mg 39%
Iron 2.98mg 0.11mg 36%
Vitamin E 4.3mg 0mg 29%
Potassium 1014mg 212mg 24%
Vitamin C 21.9mg 0mg 24%
Vitamin B3 3.076mg 0.081mg 19%
Carbs 18.91g 67.04g 16%
Vitamin B6 0.216mg 0.002mg 16%
Fiber 4.1g 0g 16%
Phosphorus 83mg 2mg 12%
Vitamin K 11.4µg 0µg 10%
Protein 4.32g 0.04g 9%
Selenium 5.3µg 0.6µg 9%
Calories 82kcal 260kcal 9%
Zinc 0.63mg 1.47mg 8%
Vitamin A 76µg 0µg 8%
Choline 38.5mg 1.6mg 7%
Fructose 5.85g 0.52g 7%
Calcium 36mg 102mg 7%
Magnesium 42mg 21mg 5%
Folate 12µg 0µg 3%
Sodium 59mg 12mg 2%
Vitamin B5 0.142mg 0.036mg 2%
Fats 0.47g 0.06g 1%
Polyunsaturated fat 0.16g 0.017g 1%
Vitamin B1 0.06mg 0.066mg 1%
Net carbs 14.81g 67.04g N/A
Sugar 12.18g 60.46g N/A
Starch 0.22g 0%
Saturated fat 0.1g 0.007g 0%
Monounsaturated fat 0.067g 0.011g 0%
Tryptophan 0.031mg 0%
Threonine 0.133mg 0%
Isoleucine 0.089mg 0%
Leucine 0.124mg 0%
Lysine 0.134mg 0%
Methionine 0.027mg 0%
Phenylalanine 0.13mg 0%
Valine 0.088mg 0%
Histidine 0.071mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Tomato paste Maple syrup
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
24%
Maple syrup
Minerals Daily Need Coverage Score
49%
Tomato paste
50%
Maple syrup

Comparison summary

Which food is lower in Sugar?
Tomato paste
Tomato paste is lower in Sugar (difference - 48.28g)
Which food is lower in glycemic index?
Tomato paste
Tomato paste is lower in glycemic index (difference - 9)
Which food is cheaper?
Tomato paste
Tomato paste is cheaper (difference - $4)
Which food is richer in minerals?
Tomato paste
Tomato paste is relatively richer in minerals
Which food is richer in vitamins?
Tomato paste
Tomato paste is relatively richer in vitamins
Which food contains less Sodium?
Maple syrup
Maple syrup contains less Sodium (difference - 47mg)
Which food is lower in Saturated fat?
Maple syrup
Maple syrup is lower in Saturated fat (difference - 0.093g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Maple syrup - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169661/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.