Tomato vs. Minestrone — In-Depth Nutrition Comparison

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How are tomatoes and minestrone different?

Tomatoes have more vitamin C than minestrone.
Daily need coverage for vitamin C for tomatoes is 15% higher.
Tomatoes contain 4 times more magnesium than minestrone. While tomatoes contain 11mg of magnesium, minestrone contains only 3mg.
Tomatoes have less sodium.
Tomatoes have a lower glycemic index (23) than minestrone (47).

Tomatoes, red, ripe, raw, year round average and Soup, minestrone, canned, prepared with equal volume water are the varieties used in this article.

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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.

Tomato

Minestrone

Contains more MagnesiumMagnesium	+266.7%
Contains more PotassiumPotassium	+82.3%
Contains more CopperCopper	+15.7%
Contains less SodiumSodium	-98%

Contains more CalciumCalcium	+40%
Contains more IronIron	+40.7%
Contains more ZincZinc	+82.4%
Contains more ManganeseManganese	+33.3%

~equal in Phosphorus ~23mg

~equal in Selenium ~µg

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.

Tomato

Minestrone

Contains more Vitamin CVitamin C	+2640%
Contains more Vitamin EVitamin E	+∞%
Contains more Vitamin B1Vitamin B1	+68.2%
Contains more Vitamin B3Vitamin B3	+51.9%
Contains more Vitamin B6Vitamin B6	+95.1%
Contains more Vitamin KVitamin K	+∞%
Contains more CholineCholine	+∞%

Contains more Vitamin AVitamin A	+16.7%
Contains more Vitamin B5Vitamin B5	+57.3%

~equal in Vitamin D ~µg

~equal in Vitamin B2 ~0.018mg

~equal in Vitamin B12 ~0µg

~equal in Folate ~15µg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Vitamin C	13.7mg	0.5mg	15%
Sodium	5mg	254mg	11%
Vitamin K	7.9µg		7%
Vitamin E	0.54mg		4%
Polyunsaturated fat	0.083g	0.46g	3%
Potassium	237mg	130mg	3%
Vitamin B6	0.08mg	0.041mg	3%
Fiber	1.2g	0.4g	3%
Magnesium	11mg	3mg	2%
Protein	0.88g	1.77g	2%
Manganese	0.114mg	0.152mg	2%
Fructose	1.37g		2%
Monounsaturated fat	0.031g	0.29g	1%
Saturated fat	0.028g	0.23g	1%
Choline	6.7mg		1%
Vitamin B5	0.089mg	0.14mg	1%
Vitamin B3	0.594mg	0.391mg	1%
Calories	18kcal	34kcal	1%
Vitamin A	42µg	49µg	1%
Iron	0.27mg	0.38mg	1%
Fats	0.2g	1.04g	1%
Vitamin B1	0.037mg	0.022mg	1%
Copper	0.059mg	0.051mg	1%
Zinc	0.17mg	0.31mg	1%
Carbs	3.89g	4.66g	0%
Net carbs	2.69g	4.26g	N/A
Cholesterol	0mg	1mg	0%
Calcium	10mg	14mg	0%
Sugar	2.63g		N/A
Phosphorus	24mg	23mg	0%
Vitamin B2	0.019mg	0.018mg	0%
Folate	15µg	15µg	0%
Tryptophan	0.006mg	0.013mg	0%
Threonine	0.027mg	0.043mg	0%
Isoleucine	0.018mg	0.054mg	0%
Leucine	0.025mg	0.098mg	0%
Lysine	0.027mg	0.076mg	0%
Methionine	0.006mg	0.018mg	0%
Phenylalanine	0.027mg	0.064mg	0%
Valine	0.018mg	0.074mg	0%
Histidine	0.014mg	0.03mg	0%