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Tomato paste vs. Walnut — In-Depth Nutrition Comparison

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Differences between tomato paste and walnut

  • Tomato paste has more vitamin A, vitamin E, and vitamin C, while walnut has more copper, manganese, phosphorus, magnesium, vitamin B6, and vitamin B1.
  • Walnut's daily need coverage for copper is 136% higher.
  • Walnut contains 76 times less vitamin A than tomato paste. Tomato paste contains 1525IU of vitamin A, while walnut contains 20IU.
  • The amount of saturated fat in tomato paste is lower.
  • Walnut has a lower glycemic index. The glycemic index of walnut is 0, while the glycemic index of tomato paste is 45.

The food types used in this comparison are Tomato products, canned, paste, without salt added and Nuts, walnuts, english.

Infographic

Tomato paste vs Walnut 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%
Walnut
7
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 113% 29% 39% 109% 529% 84% 148% 0.26% 445% 27%
Contains more PotassiumPotassium +129.9%
Contains more MagnesiumMagnesium +276.2%
Contains more CalciumCalcium +172.2%
Contains more CopperCopper +334.5%
Contains more ZincZinc +390.5%
Contains more PhosphorusPhosphorus +316.9%
Contains less SodiumSodium -96.6%
Contains more ManganeseManganese +1030.5%
~equal in Iron ~2.91mg
~equal in Selenium ~4.9µg

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%
Walnut
4
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 4.3% 0.33% 14% 0% 85% 35% 21% 34% 124% 0% 6.8% 74% 21%
Contains more Vitamin CVitamin C +1584.6%
Contains more Vitamin AVitamin A +7500%
Contains more Vitamin EVitamin E +514.3%
Contains more Vitamin B3Vitamin B3 +173.4%
Contains more Vitamin KVitamin K +322.2%
Contains more Vitamin B1Vitamin B1 +468.3%
Contains more Vitamin B5Vitamin B5 +301.4%
Contains more Vitamin B6Vitamin B6 +148.6%
Contains more FolateFolate +716.7%
~equal in Vitamin D ~0µg
~equal in Vitamin B2 ~0.15mg
~equal in Vitamin B12 ~0µg
~equal in Choline ~39.2mg

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
Walnut
2
15% 65% 14% 4% 2%
Protein: 15.23 g
Fats: 65.21 g
Carbs: 13.71 g
Water: 4.07 g
Other: 1.78 g
Contains more CarbsCarbs +37.9%
Contains more WaterWater +1705.9%
Contains more OtherOther +57.3%
Contains more ProteinProtein +252.5%
Contains more FatsFats +13774.5%

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
Walnut
2
10% 14% 76%
Saturated fat: Sat. Fat 6.126 g
Monounsaturated fat: Mono. Fat 8.933 g
Polyunsaturated fat: Poly. Fat 47.174 g
Contains less Sat. FatSaturated fat -98.4%
Contains more Mono. FatMonounsaturated fat +13232.8%
Contains more Poly. FatPolyunsaturated fat +29383.8%

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
Walnut
1
2% 91% 3% 3%
Starch: 0.06 g
Sucrose: 2.43 g
Glucose: 0.08 g
Fructose: 0.09 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more StarchStarch +266.7%
Contains more GlucoseGlucose +7087.5%
Contains more FructoseFructose +6400%
Contains more MaltoseMaltose +∞%
Contains more SucroseSucrose +710%
~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 Walnut
Lower in Sugar ok
Lower in Sodium ok
Lower in Glycemic Index ok
Lower in Saturated fat ok
Lower in price ok
Lower in Cholesterol Equal
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Tomato paste Walnut DV% diff.
Polyunsaturated fat 0.16g 47.174g 313%
Copper 0.365mg 1.586mg 136%
Manganese 0.302mg 3.414mg 135%
Fats 0.47g 65.21g 100%
Phosphorus 83mg 346mg 38%
Calories 82kcal 654kcal 29%
Magnesium 42mg 158mg 28%
Saturated fat 0.1g 6.126g 27%
Vitamin B6 0.216mg 0.537mg 25%
Vitamin E 4.3mg 0.7mg 24%
Vitamin B1 0.06mg 0.341mg 23%
Vitamin C 21.9mg 1.3mg 23%
Protein 4.32g 15.23g 22%
Zinc 0.63mg 3.09mg 22%
Monounsaturated fat 0.067g 8.933g 22%
Folate 12µg 98µg 22%
Potassium 1014mg 441mg 17%
Vitamin B3 3.076mg 1.125mg 12%
Fiber 4.1g 6.7g 10%
Vitamin B5 0.142mg 0.57mg 9%
Vitamin A 76µg 1µg 8%
Vitamin K 11.4µg 2.7µg 7%
Fructose 5.85g 0.09g 7%
Calcium 36mg 98mg 6%
Carbs 18.91g 13.71g 2%
Sodium 59mg 2mg 2%
Selenium 5.3µg 4.9µg 1%
Iron 2.98mg 2.91mg 1%
Net carbs 14.81g 7.01g N/A
Sugar 12.18g 2.61g N/A
Starch 0.22g 0.06g 0%
Vitamin B2 0.153mg 0.15mg 0%
Choline 38.5mg 39.2mg 0%
Tryptophan 0.031mg 0.17mg 0%
Threonine 0.133mg 0.596mg 0%
Isoleucine 0.089mg 0.625mg 0%
Leucine 0.124mg 1.17mg 0%
Lysine 0.134mg 0.424mg 0%
Methionine 0.027mg 0.236mg 0%
Phenylalanine 0.13mg 0.711mg 0%
Valine 0.088mg 0.753mg 0%
Histidine 0.071mg 0.391mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Tomato paste Walnut
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

People also compare

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
32%
Walnut
Minerals Daily Need Coverage Score
49%
Tomato paste
152%
Walnut

Comparison summary

Which food is lower in Sugar?
Walnut
Walnut is lower in Sugar (difference - 9.57g)
Which food contains less Sodium?
Walnut
Walnut contains less Sodium (difference - 57mg)
Which food is lower in glycemic index?
Walnut
Walnut is lower in glycemic index (difference - 45)
Which food is lower in Saturated fat?
Tomato paste
Tomato paste is lower in Saturated fat (difference - 6.026g)
Which food is cheaper?
Tomato paste
Tomato paste is cheaper (difference - $5)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
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.
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. Walnut - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170187/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.