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Tomato paste vs. Tomato — In-Depth Nutrition Comparison

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A recap on differences between Tomato paste and Tomato

  • Tomato paste is higher than Tomato in Copper, Iron, Vitamin E , Potassium, Vitamin B3, Fiber, Vitamin B6, Vitamin B2, Selenium, and Vitamin C.
  • Tomato paste covers your daily Copper needs 34% more than Tomato.

Food varieties used in this article are Tomato products, canned, paste, without salt added and Tomatoes, red, ripe, raw, year round average.

Infographic

Tomato paste vs Tomato 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.
Contains more Calcium +260%
Contains more Iron +1003.7%
Contains more Magnesium +281.8%
Contains more Phosphorus +245.8%
Contains more Potassium +327.8%
Contains more Zinc +270.6%
Contains more Copper +518.6%
Contains more Manganese +164.9%
Contains more Selenium +∞%
Contains less Sodium -91.5%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 11% 112% 30% 36% 90% 8% 18% 122% 40% 29%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 11% 8% 11% 21% 1% 5% 20% 15% 0%
Contains more Calcium +260%
Contains more Iron +1003.7%
Contains more Magnesium +281.8%
Contains more Phosphorus +245.8%
Contains more Potassium +327.8%
Contains more Zinc +270.6%
Contains more Copper +518.6%
Contains more Manganese +164.9%
Contains more Selenium +∞%
Contains less Sodium -91.5%

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.
:
1
Tomato
Contains more Vitamin A +83.1%
Contains more Vitamin E +696.3%
Contains more Vitamin C +59.9%
Contains more Vitamin B1 +62.2%
Contains more Vitamin B2 +705.3%
Contains more Vitamin B3 +417.8%
Contains more Vitamin B5 +59.6%
Contains more Vitamin B6 +170%
Contains more Choline +474.6%
Contains more Vitamin K +44.3%
Contains more Folate +25%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 92% 86% 0% 73% 15% 36% 58% 9% 50% 9% 0% 22% 29%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 50% 11% 0% 46% 10% 5% 12% 6% 19% 12% 0% 4% 20%
Contains more Vitamin A +83.1%
Contains more Vitamin E +696.3%
Contains more Vitamin C +59.9%
Contains more Vitamin B1 +62.2%
Contains more Vitamin B2 +705.3%
Contains more Vitamin B3 +417.8%
Contains more Vitamin B5 +59.6%
Contains more Vitamin B6 +170%
Contains more Choline +474.6%
Contains more Vitamin K +44.3%
Contains more Folate +25%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Protein +390.9%
Contains more Fats +135%
Contains more Carbs +386.1%
Contains more Other +449%
Contains more Water +28.6%
4% 19% 74% 3%
Protein: 4.32 g
Fats: 0.47 g
Carbs: 18.91 g
Water: 73.5 g
Other: 2.8 g
4% 95%
Protein: 0.88 g
Fats: 0.2 g
Carbs: 3.89 g
Water: 94.52 g
Other: 0.51 g
Contains more Protein +390.9%
Contains more Fats +135%
Contains more Carbs +386.1%
Contains more Other +449%
Contains more Water +28.6%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains more Monounsaturated Fat +116.1%
Contains more Polyunsaturated fat +92.8%
Contains less Saturated Fat -72%
31% 20% 49%
Saturated Fat: 0.1 g
Monounsaturated Fat: 0.067 g
Polyunsaturated fat: 0.16 g
20% 22% 58%
Saturated Fat: 0.028 g
Monounsaturated Fat: 0.031 g
Polyunsaturated fat: 0.083 g
Contains more Monounsaturated Fat +116.1%
Contains more Polyunsaturated fat +92.8%
Contains less Saturated Fat -72%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Contains more Starch +∞%
Contains more Sucrose +∞%
Contains more Glucose +360%
Contains more Fructose +327%
Contains more Maltose +∞%
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
48% 52%
Starch: 0 g
Sucrose: 0 g
Glucose: 1.25 g
Fructose: 1.37 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more Starch +∞%
Contains more Sucrose +∞%
Contains more Glucose +360%
Contains more Fructose +327%
Contains more Maltose +∞%

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 Tomato
Rich in minerals ok
Lower in price ok
Rich in vitamins ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Tomato paste Tomato Opinion
Net carbs 14.81g 2.69g Tomato paste
Protein 4.32g 0.88g Tomato paste
Fats 0.47g 0.2g Tomato paste
Carbs 18.91g 3.89g Tomato paste
Calories 82kcal 18kcal Tomato paste
Starch 0.22g 0g Tomato paste
Fructose 5.85g 1.37g Tomato paste
Sugar 12.18g 2.63g Tomato
Fiber 4.1g 1.2g Tomato paste
Calcium 36mg 10mg Tomato paste
Iron 2.98mg 0.27mg Tomato paste
Magnesium 42mg 11mg Tomato paste
Phosphorus 83mg 24mg Tomato paste
Potassium 1014mg 237mg Tomato paste
Sodium 59mg 5mg Tomato
Zinc 0.63mg 0.17mg Tomato paste
Copper 0.365mg 0.059mg Tomato paste
Manganese 0.302mg 0.114mg Tomato paste
Selenium 5.3µg 0µg Tomato paste
Vitamin A 1525IU 833IU Tomato paste
Vitamin A RAE 76µg 42µg Tomato paste
Vitamin E 4.3mg 0.54mg Tomato paste
Vitamin C 21.9mg 13.7mg Tomato paste
Vitamin B1 0.06mg 0.037mg Tomato paste
Vitamin B2 0.153mg 0.019mg Tomato paste
Vitamin B3 3.076mg 0.594mg Tomato paste
Vitamin B5 0.142mg 0.089mg Tomato paste
Vitamin B6 0.216mg 0.08mg Tomato paste
Folate 12µg 15µg Tomato
Choline 38.5mg 6.7mg Tomato paste
Vitamin K 11.4µg 7.9µg Tomato paste
Tryptophan 0.031mg 0.006mg Tomato paste
Threonine 0.133mg 0.027mg Tomato paste
Isoleucine 0.089mg 0.018mg Tomato paste
Leucine 0.124mg 0.025mg Tomato paste
Lysine 0.134mg 0.027mg Tomato paste
Methionine 0.027mg 0.006mg Tomato paste
Phenylalanine 0.13mg 0.027mg Tomato paste
Valine 0.088mg 0.018mg Tomato paste
Histidine 0.071mg 0.014mg Tomato paste
Saturated Fat 0.1g 0.028g Tomato
Monounsaturated Fat 0.067g 0.031g Tomato paste
Polyunsaturated fat 0.16g 0.083g Tomato paste

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Tomato paste Tomato
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
37%
Tomato paste
15%
Tomato
Minerals Daily Need Coverage Score
49%
Tomato paste
9%
Tomato

Comparison summary

Which food is richer in minerals?
Tomato paste
Tomato paste is relatively richer in minerals
Which food is cheaper?
Tomato paste
Tomato paste is cheaper (difference - $0.4)
Which food is richer in vitamins?
Tomato paste
Tomato paste is relatively richer in vitamins
Which food is lower in Sugar?
Tomato
Tomato is lower in Sugar (difference - 9.55g)
Which food contains less Sodium?
Tomato
Tomato contains less Sodium (difference - 54mg)
Which food is lower in Saturated Fat?
Tomato
Tomato is lower in Saturated Fat (difference - 0.072g)
Which food is lower in glycemic index?
Tomato
Tomato is lower in glycemic index (difference - 22)
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. Tomato - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170457/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.