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  6. Tomato paste vs. Winged bean

Tomato paste vs. Winged bean — In-Depth Nutrition Comparison

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A recap on differences between tomato paste and winged bean

  • Tomato paste is higher in vitamin A, vitamin C, potassium, iron, vitamin B6, vitamin B3, and selenium, yet winged bean is higher in copper, vitamin B1, and manganese.
  • Winged bean covers your daily copper needs 113% more than tomato paste.
  • The glycemic index of winged bean is lower.

Food varieties used in this article are Tomato products, canned, paste, without salt added and Winged bean tuber, raw.

Infographic

Tomato paste vs Winged bean 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 17% 9% 52% 75% 462% 38% 19% 4.6% 69% 3.8%
Contains more MagnesiumMagnesium +75%
Contains more CalciumCalcium +20%
Contains more PotassiumPotassium +73%
Contains more IronIron +49%
Contains more PhosphorusPhosphorus +84.4%
Contains more SeleniumSelenium +657.1%
Contains more CopperCopper +279.7%
Contains more ZincZinc +120.6%
Contains less SodiumSodium -40.7%
Contains more ManganeseManganese +76.2%

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% 95% 34% 31% 7% 17% 0% 0% 14% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B3Vitamin B3 +87.6%
Contains more Vitamin B5Vitamin B5 +22.4%
Contains more Vitamin B6Vitamin B6 +188%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin B1Vitamin B1 +531.7%
Contains more FolateFolate +58.3%
~equal in Vitamin D ~0µg
~equal in Vitamin B2 ~0.149mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Tomato paste Winged bean DV% diff.
Copper 0.365mg 1.386mg 113%
Vitamin E 4.3mg 29%
Vitamin B1 0.06mg 0.379mg 27%
Vitamin C 21.9mg 0mg 24%
Fiber 4.1g 16%
Protein 4.32g 11.6g 15%
Potassium 1014mg 586mg 13%
Iron 2.98mg 2mg 12%
Vitamin B6 0.216mg 0.075mg 11%
Vitamin K 11.4µg 10%
Manganese 0.302mg 0.532mg 10%
Vitamin B3 3.076mg 1.64mg 9%
Vitamin A 76µg 0µg 8%
Selenium 5.3µg 0.7µg 8%
Choline 38.5mg 7%
Fructose 5.85g 7%
Zinc 0.63mg 1.39mg 7%
Phosphorus 83mg 45mg 5%
Magnesium 42mg 24mg 4%
Calories 82kcal 148kcal 3%
Carbs 18.91g 28.1g 3%
Folate 12µg 19µg 2%
Fats 0.47g 0.9g 1%
Sodium 59mg 35mg 1%
Vitamin B5 0.142mg 0.116mg 1%
Calcium 36mg 30mg 1%
Saturated fat 0.1g 0.222g 1%
Net carbs 14.81g 28.1g N/A
Sugar 12.18g N/A
Starch 0.22g 0%
Vitamin B2 0.153mg 0.149mg 0%
Monounsaturated fat 0.067g 0.234g 0%
Polyunsaturated fat 0.16g 0.174g 0%
Tryptophan 0.031mg 0.252mg 0%
Threonine 0.133mg 0.451mg 0%
Isoleucine 0.089mg 0.425mg 0%
Leucine 0.124mg 0.64mg 0%
Lysine 0.134mg 0.592mg 0%
Methionine 0.027mg 0.143mg 0%
Phenylalanine 0.13mg 0.451mg 0%
Valine 0.088mg 0.599mg 0%
Histidine 0.071mg 0.241mg 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
12% 28% 57% 2%
Protein: 11.6 g
Fats: 0.9 g
Carbs: 28.1 g
Water: 57.4 g
Other: 2 g
Contains more WaterWater +28%
Contains more OtherOther +40%
Contains more ProteinProtein +168.5%
Contains more FatsFats +91.5%
Contains more CarbsCarbs +48.6%

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
35% 37% 28%
Saturated fat: Sat. Fat 0.222 g
Monounsaturated fat: Mono. Fat 0.234 g
Polyunsaturated fat: Poly. Fat 0.174 g
Contains less Sat. FatSaturated fat -55%
Contains more Mono. FatMonounsaturated fat +249.3%
~equal in Polyunsaturated fat ~0.174g

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. Winged bean - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170070/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.