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Tomato paste vs. Wafer — In-Depth Nutrition Comparison

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Summary of differences between tomato paste and wafer

  • Tomato paste has more vitamin A, vitamin C, vitamin E, potassium, and vitamin B6; however, wafer is higher in manganese, iron, and vitamin B1.
  • Tomato paste covers your daily need for vitamin A, 30% more than wafer.
  • Tomato paste has less sodium.
  • The glycemic index of wafer is higher.

These are the specific foods used in this comparison Tomato products, canned, paste, without salt added and Cookies, chocolate wafers.

Infographic

Tomato paste vs Wafer 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.
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%
Wafer
6
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 38% 9.3% 19% 150% 154% 30% 57% 76% 91% 31%
Contains more CalciumCalcium +16.1%
Contains more PotassiumPotassium +382.9%
Contains less SodiumSodium -89.8%
Contains more MagnesiumMagnesium +26.2%
Contains more IronIron +34.6%
Contains more CopperCopper +26.8%
Contains more ZincZinc +73%
Contains more PhosphorusPhosphorus +59%
Contains more ManganeseManganese +130.5%
~equal in Selenium ~5.7µg

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%
Wafer
5
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% 1% 14% 0% 51% 61% 54% 23% 12% 11% 6% 35% 7.8%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +2433.3%
Contains more Vitamin EVitamin E +497.2%
Contains more Vitamin B6Vitamin B6 +323.5%
Contains more Vitamin KVitamin K +375%
Contains more CholineCholine +169.2%
Contains more Vitamin B1Vitamin B1 +238.3%
Contains more Vitamin B2Vitamin B2 +73.9%
Contains more Vitamin B5Vitamin B5 +168.3%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +291.7%
~equal in Vitamin D ~0µg
~equal in Vitamin B3 ~2.858mg

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
Wafer
3
7% 14% 73% 5% 2%
Protein: 6.6 g
Fats: 14.2 g
Carbs: 72.7 g
Water: 4.5 g
Other: 2 g
Contains more WaterWater +1533.3%
Contains more OtherOther +40%
Contains more ProteinProtein +52.8%
Contains more FatsFats +2921.3%
Contains more CarbsCarbs +284.5%

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
Wafer
2
32% 37% 31%
Saturated fat: Sat. Fat 4.241 g
Monounsaturated fat: Mono. Fat 4.865 g
Polyunsaturated fat: Poly. Fat 4.153 g
Contains less Sat. FatSaturated fat -97.6%
Contains more Mono. FatMonounsaturated fat +7161.2%
Contains more Poly. FatPolyunsaturated fat +2495.6%

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

All nutrients comparison - raw data values

Nutrient Tomato paste Wafer DV% diff.
Polyunsaturated fat 0.16g 4.153g 27%
Vitamin C 21.9mg 0mg 24%
Potassium 1014mg 210mg 24%
Vitamin E 4.3mg 0.72mg 24%
Sodium 59mg 580mg 23%
Fats 0.47g 14.2g 21%
Saturated fat 0.1g 4.241g 19%
Calories 82kcal 433kcal 18%
Carbs 18.91g 72.7g 18%
Manganese 0.302mg 0.696mg 17%
Iron 2.98mg 4.01mg 13%
Vitamin B6 0.216mg 0.051mg 13%
Monounsaturated fat 0.067g 4.865g 12%
Vitamin B1 0.06mg 0.203mg 12%
Copper 0.365mg 0.463mg 11%
Folate 12µg 47µg 9%
Vitamin B2 0.153mg 0.266mg 9%
Vitamin A 76µg 3µg 8%
Vitamin K 11.4µg 2.4µg 8%
Phosphorus 83mg 132mg 7%
Fructose 5.85g 7%
Protein 4.32g 6.6g 5%
Vitamin B5 0.142mg 0.381mg 5%
Choline 38.5mg 14.3mg 4%
Zinc 0.63mg 1.09mg 4%
Vitamin B12 0µg 0.09µg 4%
Caffeine 0mg 10mg 3%
Fiber 4.1g 3.4g 3%
Magnesium 42mg 53mg 3%
Cholesterol 0mg 2mg 1%
Calcium 36mg 31mg 1%
Selenium 5.3µg 5.7µg 1%
Vitamin B3 3.076mg 2.858mg 1%
Net carbs 14.81g 69.3g N/A
Sugar 12.18g 37.43g N/A
Starch 0.22g 0%
Tryptophan 0.031mg 0.096mg 0%
Threonine 0.133mg 0.22mg 0%
Isoleucine 0.089mg 0.261mg 0%
Leucine 0.124mg 0.447mg 0%
Lysine 0.134mg 0.281mg 0%
Methionine 0.027mg 0.105mg 0%
Phenylalanine 0.13mg 0.308mg 0%
Valine 0.088mg 0.323mg 0%
Histidine 0.071mg 0.128mg 0%
Omega-3 - EPA 0g 0.003g N/A
Omega-3 - DHA 0g 0.002g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Tomato paste Wafer
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
21%
Wafer
Minerals Daily Need Coverage Score
49%
Tomato paste
65%
Wafer

Comparison summary

Which food is richer in minerals?
Wafer
Wafer is relatively richer in minerals
Which food is lower in Cholesterol?
Tomato paste
Tomato paste is lower in Cholesterol (difference - 2mg)
Which food is lower in Sugar?
Tomato paste
Tomato paste is lower in Sugar (difference - 25.25g)
Which food contains less Sodium?
Tomato paste
Tomato paste contains less Sodium (difference - 521mg)
Which food is lower in Saturated fat?
Tomato paste
Tomato paste is lower in Saturated fat (difference - 4.141g)
Which food is lower in glycemic index?
Tomato paste
Tomato paste is lower in glycemic index (difference - 16)
Which food is cheaper?
?
The foods are relatively equal in price ($)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Wafer - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172714/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.