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Turmeric vs. Tomato paste — In-Depth Nutrition Comparison

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How are turmeric and tomato paste different?

  • Turmeric is higher in manganese, iron, copper, fiber, magnesium, zinc, potassium, and phosphorus; however, tomato paste is richer in vitamin A and vitamin C.
  • Daily need coverage for manganese for turmeric is 848% higher.
  • Turmeric contains 18 times more iron than tomato paste. While turmeric contains 55mg of iron, tomato paste contains only 2.98mg.
  • Turmeric has a lower glycemic index (0) than tomato paste (45).

Spices, turmeric, ground and Tomato products, canned, paste, without salt added are the varieties used in this article.

Infographic

Turmeric vs Tomato paste 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 149% 50% 184% 2063% 433% 123% 128% 3.5% 2583% 34%
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%
Contains more MagnesiumMagnesium +395.2%
Contains more CalciumCalcium +366.7%
Contains more PotassiumPotassium +105.1%
Contains more IronIron +1745.6%
Contains more CopperCopper +256.2%
Contains more ZincZinc +614.3%
Contains more PhosphorusPhosphorus +260.2%
Contains less SodiumSodium -54.2%
Contains more ManganeseManganese +6456.3%
Contains more SeleniumSelenium +17%

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 2.3% 0% 89% 0% 15% 35% 25% 33% 25% 0% 34% 15% 27%
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%
Contains more Vitamin B5Vitamin B5 +281.7%
Contains more Vitamin KVitamin K +17.5%
Contains more FolateFolate +66.7%
Contains more CholineCholine +27.8%
Contains more Vitamin CVitamin C +3028.6%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B3Vitamin B3 +127.9%
Contains more Vitamin B6Vitamin B6 +101.9%
~equal in Vitamin E ~4.3mg
~equal in Vitamin D ~0µg
~equal in Vitamin B1 ~0.06mg
~equal in Vitamin B2 ~0.153mg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
10% 3% 67% 13% 7%
Protein: 9.68 g
Fats: 3.25 g
Carbs: 67.14 g
Water: 12.85 g
Other: 7.08 g
4% 19% 74% 3%
Protein: 4.32 g
Fats: 0.47 g
Carbs: 18.91 g
Water: 73.5 g
Other: 2.8 g
Contains more ProteinProtein +124.1%
Contains more FatsFats +591.5%
Contains more CarbsCarbs +255.1%
Contains more OtherOther +152.9%
Contains more WaterWater +472%

Fat Type Comparison

Fat type breakdown side-by-side comparison
60% 15% 25%
Saturated fat: Sat. Fat 1.838 g
Monounsaturated fat: Mono. Fat 0.449 g
Polyunsaturated fat: Poly. Fat 0.756 g
31% 20% 49%
Saturated fat: Sat. Fat 0.1 g
Monounsaturated fat: Mono. Fat 0.067 g
Polyunsaturated fat: Poly. Fat 0.16 g
Contains more Mono. FatMonounsaturated fat +570.1%
Contains more Poly. FatPolyunsaturated fat +372.5%
Contains less Sat. FatSaturated fat -94.6%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
74% 12% 14%
Starch: 0 g
Sucrose: 2.38 g
Glucose: 0.38 g
Fructose: 0.45 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
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
Contains more SucroseSucrose +693.3%
Contains more StarchStarch +∞%
Contains more GlucoseGlucose +1413.2%
Contains more FructoseFructose +1200%
Contains more MaltoseMaltose +∞%
~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.
Turmeric Tomato paste
Lower in Sugar ok
Lower in Sodium ok
Lower in Glycemic Index ok
Rich in minerals ok
Lower in Saturated fat ok
Lower in price ok
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Turmeric Tomato paste DV% diff.
Manganese 19.8mg 0.302mg 848%
Iron 55mg 2.98mg 650%
Copper 1.3mg 0.365mg 104%
Fiber 22.7g 4.1g 74%
Magnesium 208mg 42mg 40%
Zinc 4.5mg 0.63mg 35%
Phosphorus 299mg 83mg 31%
Potassium 2080mg 1014mg 31%
Vitamin C 0.7mg 21.9mg 24%
Carbs 67.14g 18.91g 16%
Calcium 168mg 36mg 13%
Calories 312kcal 82kcal 12%
Protein 9.68g 4.32g 11%
Vitamin B3 1.35mg 3.076mg 11%
Vitamin B6 0.107mg 0.216mg 8%
Saturated fat 1.838g 0.1g 8%
Vitamin A 0µg 76µg 8%
Vitamin B5 0.542mg 0.142mg 8%
Fructose 0.45g 5.85g 7%
Polyunsaturated fat 0.756g 0.16g 4%
Fats 3.25g 0.47g 4%
Choline 49.2mg 38.5mg 2%
Folate 20µg 12µg 2%
Selenium 6.2µg 5.3µg 2%
Vitamin K 13.4µg 11.4µg 2%
Sodium 27mg 59mg 1%
Vitamin E 4.43mg 4.3mg 1%
Monounsaturated fat 0.449g 0.067g 1%
Net carbs 44.44g 14.81g N/A
Sugar 3.21g 12.18g N/A
Starch 0.22g 0%
Vitamin B1 0.058mg 0.06mg 0%
Vitamin B2 0.15mg 0.153mg 0%
Trans fat 0.056g 0g N/A
Tryptophan 0.17mg 0.031mg 0%
Threonine 0.33mg 0.133mg 0%
Isoleucine 0.47mg 0.089mg 0%
Leucine 0.81mg 0.124mg 0%
Lysine 0.38mg 0.134mg 0%
Methionine 0.14mg 0.027mg 0%
Phenylalanine 0.53mg 0.13mg 0%
Valine 0.66mg 0.088mg 0%
Histidine 0.15mg 0.071mg 0%
Omega-3 - ALA 0.003g N/A
Omega-6 - Gamma-linoleic acid 0.081g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Turmeric Tomato paste
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
23%
Turmeric
31%
Tomato paste
Minerals Daily Need Coverage Score
575%
Turmeric
49%
Tomato paste

Comparison summary

Which food is lower in Sugar?
Turmeric
Turmeric is lower in Sugar (difference - 8.97g)
Which food contains less Sodium?
Turmeric
Turmeric contains less Sodium (difference - 32mg)
Which food is lower in glycemic index?
Turmeric
Turmeric is lower in glycemic index (difference - 45)
Which food is richer in minerals?
Turmeric
Turmeric is relatively richer in minerals
Which food is lower in Saturated fat?
Tomato paste
Tomato paste is lower in Saturated fat (difference - 1.738g)
Which food is cheaper?
Tomato paste
Tomato paste is cheaper (difference - $2.5)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
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. Turmeric - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172231/nutrients
  2. Tomato paste - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170459/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.