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Tomato paste vs. White bread — In-Depth Nutrition Comparison

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A recap on differences between tomato paste and white bread

  • Tomato paste is higher in vitamin A, copper, vitamin E, potassium, and vitamin C, yet white bread is higher in vitamin B1, selenium, folate, and calcium.
  • White bread covers your daily vitamin B1 needs 39% more than tomato paste.
  • The amount of sodium in tomato paste is lower.
  • The glycemic index of tomato paste is lower.

Food varieties used in this article are Tomato products, canned, paste, without salt added and Bread, white, commercially prepared (includes soft bread crumbs).

Infographic

Tomato paste vs White bread 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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 16% 43% 11% 135% 34% 20% 42% 64% 70% 120%
Contains more MagnesiumMagnesium +82.6%
Contains more PotassiumPotassium +704.8%
Contains more CopperCopper +261.4%
Contains less SodiumSodium -88%
Contains more CalciumCalcium +300%
Contains more IronIron +21.1%
Contains more ZincZinc +17.5%
Contains more PhosphorusPhosphorus +18.1%
Contains more ManganeseManganese +77.5%
Contains more SeleniumSelenium +315.1%

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% 4.4% 0% 133% 56% 90% 32% 20% 0% 0.5% 83% 8%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +1854.5%
Contains more Vitamin B6Vitamin B6 +148.3%
Contains more Vitamin KVitamin K +5600%
Contains more CholineCholine +163.7%
Contains more Vitamin B1Vitamin B1 +788.3%
Contains more Vitamin B2Vitamin B2 +58.8%
Contains more Vitamin B3Vitamin B3 +55.4%
Contains more Vitamin B5Vitamin B5 +277.5%
Contains more FolateFolate +825%
~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
9% 3% 49% 36% 2%
Protein: 8.85 g
Fats: 3.33 g
Carbs: 49.42 g
Water: 36.42 g
Other: 1.98 g
Contains more WaterWater +101.8%
Contains more OtherOther +41.4%
Contains more ProteinProtein +104.9%
Contains more FatsFats +608.5%
Contains more CarbsCarbs +161.3%

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
24% 21% 55%
Saturated fat: Sat. Fat 0.698 g
Monounsaturated fat: Mono. Fat 0.599 g
Polyunsaturated fat: Poly. Fat 1.602 g
Contains less Sat. FatSaturated fat -85.7%
Contains more Mono. FatMonounsaturated fat +794%
Contains more Poly. FatPolyunsaturated fat +901.3%

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
87% 4% 6% 4%
Starch: 37.17 g
Sucrose: 0 g
Glucose: 1.57 g
Fructose: 2.43 g
Lactose: 0 g
Maltose: 1.67 g
Galactose: 0 g
Contains more SucroseSucrose +∞%
Contains more GlucoseGlucose +266.2%
Contains more FructoseFructose +140.7%
Contains more StarchStarch +16795.5%
Contains more MaltoseMaltose +496.4%
~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 White bread
Rich in minerals ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated fat ok
Lower in Glycemic Index ok
Lower in Cholesterol Equal
Lower in price Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Tomato paste White bread DV% diff.
Vitamin B1 0.06mg 0.533mg 39%
Selenium 5.3µg 22µg 30%
Copper 0.365mg 0.101mg 29%
Vitamin E 4.3mg 0.22mg 27%
Potassium 1014mg 126mg 26%
Folate 12µg 111µg 25%
Vitamin C 21.9mg 0mg 24%
Sodium 59mg 490mg 19%
Starch 0.22g 37.17g 15%
Calcium 36mg 144mg 11%
Vitamin B3 3.076mg 4.78mg 11%
Vitamin B6 0.216mg 0.087mg 10%
Carbs 18.91g 49.42g 10%
Polyunsaturated fat 0.16g 1.602g 10%
Manganese 0.302mg 0.536mg 10%
Protein 4.32g 8.85g 9%
Vitamin K 11.4µg 0.2µg 9%
Calories 82kcal 266kcal 9%
Vitamin B5 0.142mg 0.536mg 8%
Vitamin A 76µg 0µg 8%
Iron 2.98mg 3.61mg 8%
Vitamin B2 0.153mg 0.243mg 7%
Fiber 4.1g 2.7g 6%
Magnesium 42mg 23mg 5%
Fructose 5.85g 2.43g 4%
Choline 38.5mg 14.6mg 4%
Fats 0.47g 3.33g 4%
Saturated fat 0.1g 0.698g 3%
Phosphorus 83mg 98mg 2%
Zinc 0.63mg 0.74mg 1%
Monounsaturated fat 0.067g 0.599g 1%
Net carbs 14.81g 46.72g N/A
Sugar 12.18g 5.67g N/A
Trans fat 0g 0.027g N/A
Tryptophan 0.031mg 0%
Threonine 0.133mg 0%
Isoleucine 0.089mg 0%
Leucine 0.124mg 0%
Lysine 0.134mg 0%
Methionine 0.027mg 0%
Phenylalanine 0.13mg 0%
Valine 0.088mg 0%
Histidine 0.071mg 0%
Omega-3 - EPA 0g 0.001g N/A
Omega-3 - ALA 0.166g N/A
Omega-6 - Eicosadienoic acid 0.002g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Tomato paste White bread
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
33%
White bread
Minerals Daily Need Coverage Score
49%
Tomato paste
56%
White bread

Comparison summary

Which food is richer in minerals?
White bread
White bread is relatively richer in minerals
Which food is lower in Sugar?
White bread
White bread is lower in Sugar (difference - 6.51g)
Which food contains less Sodium?
Tomato paste
Tomato paste contains less Sodium (difference - 431mg)
Which food is lower in Saturated fat?
Tomato paste
Tomato paste is lower in Saturated fat (difference - 0.598g)
Which food is lower in glycemic index?
Tomato paste
Tomato paste is lower in glycemic index (difference - 28)
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 ($)
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. White bread - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174924/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.