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Tomato paste vs. Walnut oil — In-Depth Nutrition Comparison

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The main differences between Tomato paste and Walnut oil

  • Tomato paste is richer than Walnut oil in Copper, Iron, Potassium, Vitamin E , Vitamin C, Vitamin B3, Vitamin B6, Fiber, and Phosphorus.
  • Daily need coverage for Saturated Fat from Walnut oil is 45% higher.
  • Tomato paste contains less Saturated Fat.

Food types used in this article are Tomato products, canned, paste, without salt added and Oil, walnut.

Infographic

Tomato paste vs Walnut oil 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 0% 0% 0% 0% 0% 0% 0% 0% 0% 0%
Contains more MagnesiumMagnesium +∞%
Contains more CalciumCalcium +∞%
Contains more PotassiumPotassium +∞%
Contains more IronIron +∞%
Contains more CopperCopper +∞%
Contains more ZincZinc +∞%
Contains more PhosphorusPhosphorus +∞%
Contains more ManganeseManganese +∞%
Contains more SeleniumSelenium +∞%
Contains less SodiumSodium -100%

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% 92% 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% 8% 0% 0% 0% 0% 0% 0% 0% 38% 0% 0.22%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin E Vitamin E +975%
Contains more Vitamin B1Vitamin B1 +∞%
Contains more Vitamin B2Vitamin B2 +∞%
Contains more Vitamin B3Vitamin B3 +∞%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +∞%
Contains more FolateFolate +∞%
Contains more CholineCholine +9525%
Contains more Vitamin KVitamin K +31.6%
~equal in Vitamin D ~0µg
~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
100%
Protein: 0 g
Fats: 100 g
Carbs: 0 g
Water: 0 g
Other: 0 g
Contains more ProteinProtein +∞%
Contains more CarbsCarbs +∞%
Contains more WaterWater +∞%
Contains more OtherOther +∞%
Contains more FatsFats +21176.6%

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
10% 24% 66%
Saturated Fat: Sat. Fat 9.1 g
Monounsaturated Fat: Mono. Fat 22.8 g
Polyunsaturated fat: Poly. Fat 63.3 g
Contains less Sat. FatSaturated Fat -98.9%
Contains more Mono. FatMonounsaturated Fat +33929.9%
Contains more Poly. FatPolyunsaturated fat +39462.5%

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

All nutrients comparison - raw data values

Nutrient Tomato paste Walnut oil Opinion
Calories 82kcal 884kcal Walnut oil
Protein 4.32g 0g Tomato paste
Fats 0.47g 100g Walnut oil
Vitamin C 21.9mg 0mg Tomato paste
Net carbs 14.81g 0g Tomato paste
Carbs 18.91g 0g Tomato paste
Magnesium 42mg 0mg Tomato paste
Calcium 36mg 0mg Tomato paste
Potassium 1014mg 0mg Tomato paste
Iron 2.98mg 0mg Tomato paste
Sugar 12.18g 0g Walnut oil
Fiber 4.1g 0g Tomato paste
Copper 0.365mg 0mg Tomato paste
Zinc 0.63mg 0mg Tomato paste
Starch 0.22g Tomato paste
Phosphorus 83mg 0mg Tomato paste
Sodium 59mg 0mg Walnut oil
Vitamin A 1525IU 0IU Tomato paste
Vitamin A RAE 76µg 0µg Tomato paste
Vitamin E 4.3mg 0.4mg Tomato paste
Manganese 0.302mg Tomato paste
Selenium 5.3µg 0µg Tomato paste
Vitamin B1 0.06mg 0mg Tomato paste
Vitamin B2 0.153mg 0mg Tomato paste
Vitamin B3 3.076mg 0mg Tomato paste
Vitamin B5 0.142mg 0mg Tomato paste
Vitamin B6 0.216mg 0mg Tomato paste
Vitamin K 11.4µg 15µg Walnut oil
Folate 12µg 0µg Tomato paste
Choline 38.5mg 0.4mg Tomato paste
Saturated Fat 0.1g 9.1g Tomato paste
Monounsaturated Fat 0.067g 22.8g Walnut oil
Polyunsaturated fat 0.16g 63.3g Walnut oil
Tryptophan 0.031mg 0mg Tomato paste
Threonine 0.133mg 0mg Tomato paste
Isoleucine 0.089mg 0mg Tomato paste
Leucine 0.124mg 0mg Tomato paste
Lysine 0.134mg 0mg Tomato paste
Methionine 0.027mg 0mg Tomato paste
Phenylalanine 0.13mg 0mg Tomato paste
Valine 0.088mg 0mg Tomato paste
Histidine 0.071mg 0mg Tomato paste
Fructose 5.85g Tomato paste

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Tomato paste Walnut oil
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
37%
Tomato paste
4%
Walnut oil
Minerals Daily Need Coverage Score
49%
Tomato paste
0%
Walnut oil

Comparison summary

Which food is lower in Sugar?
Walnut oil
Walnut oil is lower in Sugar (difference - 12.18g)
Which food contains less Sodium?
Walnut oil
Walnut oil contains less Sodium (difference - 59mg)
Which food is lower in glycemic index?
Walnut oil
Walnut oil is lower in glycemic index (difference - 45)
Which food is lower in Saturated Fat?
Tomato paste
Tomato paste is lower in Saturated Fat (difference - 9g)
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 Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is cheaper?
?
The foods are relatively equal in price ($)

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 oil - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171030/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.