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  6. Tomato paste vs. Wheat

Tomato paste vs. Wheat — In-Depth Nutrition Comparison

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Important differences between tomato paste and wheat

  • Tomato paste has more vitamin A and vitamin C; however, wheat has more selenium, manganese, phosphorus, zinc, vitamin B1, magnesium, vitamin B3, and copper.
  • Wheat 's daily need coverage for selenium is 153% more.

The food varieties used in the comparison are Tomato products, canned, paste, without salt added and Wheat, durum.

Infographic

Tomato paste vs Wheat 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 103% 10% 38% 132% 184% 113% 218% 0.26% 393% 488%
Contains more PotassiumPotassium +135.3%
Contains more MagnesiumMagnesium +242.9%
Contains more IronIron +18.1%
Contains more CopperCopper +51.5%
Contains more ZincZinc +560.3%
Contains more PhosphorusPhosphorus +512%
Contains less SodiumSodium -96.6%
Contains more ManganeseManganese +897.4%
Contains more SeleniumSelenium +1586.8%
~equal in Calcium ~34mg

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% 105% 28% 126% 56% 97% 0% 0% 32% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B2Vitamin B2 +26.4%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin B1Vitamin B1 +598.3%
Contains more Vitamin B3Vitamin B3 +119.1%
Contains more Vitamin B5Vitamin B5 +558.5%
Contains more Vitamin B6Vitamin B6 +94%
Contains more FolateFolate +258.3%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Tomato paste Wheat DV% diff.
Selenium 5.3µg 89.4µg 153%
Manganese 0.302mg 3.012mg 118%
Phosphorus 83mg 508mg 61%
Zinc 0.63mg 4.16mg 32%
Vitamin B1 0.06mg 0.419mg 30%
Vitamin E 4.3mg 29%
Vitamin C 21.9mg 0mg 24%
Magnesium 42mg 144mg 24%
Vitamin B3 3.076mg 6.738mg 23%
Copper 0.365mg 0.553mg 21%
Protein 4.32g 13.68g 19%
Carbs 18.91g 71.13g 17%
Potassium 1014mg 431mg 17%
Vitamin B6 0.216mg 0.419mg 16%
Vitamin B5 0.142mg 0.935mg 16%
Fiber 4.1g 16%
Calories 82kcal 339kcal 13%
Vitamin K 11.4µg 10%
Vitamin A 76µg 0µg 8%
Folate 12µg 43µg 8%
Choline 38.5mg 7%
Fructose 5.85g 7%
Iron 2.98mg 3.52mg 7%
Polyunsaturated fat 0.16g 0.978g 5%
Fats 0.47g 2.47g 3%
Vitamin B2 0.153mg 0.121mg 2%
Sodium 59mg 2mg 2%
Saturated fat 0.1g 0.454g 2%
Monounsaturated fat 0.067g 0.344g 1%
Net carbs 14.81g 71.13g N/A
Calcium 36mg 34mg 0%
Sugar 12.18g N/A
Starch 0.22g 0%
Tryptophan 0.031mg 0.176mg 0%
Threonine 0.133mg 0.366mg 0%
Isoleucine 0.089mg 0.533mg 0%
Leucine 0.124mg 0.934mg 0%
Lysine 0.134mg 0.303mg 0%
Methionine 0.027mg 0.221mg 0%
Phenylalanine 0.13mg 0.681mg 0%
Valine 0.088mg 0.594mg 0%
Histidine 0.071mg 0.322mg 0%

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
14% 2% 71% 11% 2%
Protein: 13.68 g
Fats: 2.47 g
Carbs: 71.13 g
Water: 10.94 g
Other: 1.78 g
Contains more WaterWater +571.8%
Contains more OtherOther +57.3%
Contains more ProteinProtein +216.7%
Contains more FatsFats +425.5%
Contains more CarbsCarbs +276.2%

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
26% 19% 55%
Saturated fat: Sat. Fat 0.454 g
Monounsaturated fat: Mono. Fat 0.344 g
Polyunsaturated fat: Poly. Fat 0.978 g
Contains less Sat. FatSaturated fat -78%
Contains more Mono. FatMonounsaturated fat +413.4%
Contains more Poly. FatPolyunsaturated fat +511.3%

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. Wheat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169721/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.