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Walnut vs. Tomato paste — In-Depth Nutrition Comparison

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Differences between walnut and tomato paste

  • Walnut has more copper, manganese, phosphorus, magnesium, vitamin B6, and vitamin B1, while tomato paste has more vitamin A, vitamin E, and vitamin C.
  • Walnut's daily need coverage for copper is 136% higher.
  • Tomato paste contains 61 times less saturated fat than walnut. Walnut contains 6.126g of saturated fat, while tomato paste contains 0.1g.
  • Walnut has a lower glycemic index. The glycemic index of walnut is 0, while the glycemic index of tomato paste is 45.

The food types used in this comparison are Nuts, walnuts, english and Tomato products, canned, paste, without salt added.

Infographic

Walnut 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.
Walnut
7
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 113% 29% 39% 109% 529% 84% 148% 0.26% 445% 27%
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 +276.2%
Contains more CalciumCalcium +172.2%
Contains more CopperCopper +334.5%
Contains more ZincZinc +390.5%
Contains more PhosphorusPhosphorus +316.9%
Contains less SodiumSodium -96.6%
Contains more ManganeseManganese +1030.5%
Contains more PotassiumPotassium +129.9%
~equal in Iron ~2.98mg
~equal in Selenium ~5.3µg

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.
Walnut
4
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 4.3% 0.33% 14% 0% 85% 35% 21% 34% 124% 0% 6.8% 74% 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 73% 25% 86% 0% 15% 35% 58% 8.5% 50% 0% 29% 9% 21%
Contains more Vitamin B1Vitamin B1 +468.3%
Contains more Vitamin B5Vitamin B5 +301.4%
Contains more Vitamin B6Vitamin B6 +148.6%
Contains more FolateFolate +716.7%
Contains more Vitamin CVitamin C +1584.6%
Contains more Vitamin AVitamin A +7500%
Contains more Vitamin EVitamin E +514.3%
Contains more Vitamin B3Vitamin B3 +173.4%
Contains more Vitamin KVitamin K +322.2%
~equal in Vitamin D ~0µg
~equal in Vitamin B2 ~0.153mg
~equal in Vitamin B12 ~0µg
~equal in Choline ~38.5mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Walnut
2
15% 65% 14% 4% 2%
Protein: 15.23 g
Fats: 65.21 g
Carbs: 13.71 g
Water: 4.07 g
Other: 1.78 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 +252.5%
Contains more FatsFats +13774.5%
Contains more CarbsCarbs +37.9%
Contains more WaterWater +1705.9%
Contains more OtherOther +57.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Walnut
2
10% 14% 76%
Saturated fat: Sat. Fat 6.126 g
Monounsaturated fat: Mono. Fat 8.933 g
Polyunsaturated fat: Poly. Fat 47.174 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 +13232.8%
Contains more Poly. FatPolyunsaturated fat +29383.8%
Contains less Sat. FatSaturated fat -98.4%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Walnut
1
2% 91% 3% 3%
Starch: 0.06 g
Sucrose: 2.43 g
Glucose: 0.08 g
Fructose: 0.09 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 +710%
Contains more StarchStarch +266.7%
Contains more GlucoseGlucose +7087.5%
Contains more FructoseFructose +6400%
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.
Walnut Tomato paste
Lower in Sugar ok
Lower in Sodium ok
Lower in Glycemic Index ok
Lower in Saturated fat ok
Lower in price ok
Lower in Cholesterol Equal
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Walnut Tomato paste DV% diff.
Polyunsaturated fat 47.174g 0.16g 313%
Copper 1.586mg 0.365mg 136%
Manganese 3.414mg 0.302mg 135%
Fats 65.21g 0.47g 100%
Phosphorus 346mg 83mg 38%
Calories 654kcal 82kcal 29%
Magnesium 158mg 42mg 28%
Saturated fat 6.126g 0.1g 27%
Vitamin B6 0.537mg 0.216mg 25%
Vitamin E 0.7mg 4.3mg 24%
Vitamin B1 0.341mg 0.06mg 23%
Vitamin C 1.3mg 21.9mg 23%
Protein 15.23g 4.32g 22%
Zinc 3.09mg 0.63mg 22%
Monounsaturated fat 8.933g 0.067g 22%
Folate 98µg 12µg 22%
Potassium 441mg 1014mg 17%
Vitamin B3 1.125mg 3.076mg 12%
Fiber 6.7g 4.1g 10%
Vitamin B5 0.57mg 0.142mg 9%
Vitamin A 1µg 76µg 8%
Vitamin K 2.7µg 11.4µg 7%
Fructose 0.09g 5.85g 7%
Calcium 98mg 36mg 6%
Carbs 13.71g 18.91g 2%
Sodium 2mg 59mg 2%
Selenium 4.9µg 5.3µg 1%
Iron 2.91mg 2.98mg 1%
Net carbs 7.01g 14.81g N/A
Sugar 2.61g 12.18g N/A
Starch 0.06g 0.22g 0%
Vitamin B2 0.15mg 0.153mg 0%
Choline 39.2mg 38.5mg 0%
Tryptophan 0.17mg 0.031mg 0%
Threonine 0.596mg 0.133mg 0%
Isoleucine 0.625mg 0.089mg 0%
Leucine 1.17mg 0.124mg 0%
Lysine 0.424mg 0.134mg 0%
Methionine 0.236mg 0.027mg 0%
Phenylalanine 0.711mg 0.13mg 0%
Valine 0.753mg 0.088mg 0%
Histidine 0.391mg 0.071mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Walnut Tomato paste
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

People also compare

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
32%
Walnut
31%
Tomato paste
Minerals Daily Need Coverage Score
152%
Walnut
49%
Tomato paste

Comparison summary

Which food is lower in Sugar?
Walnut
Walnut is lower in Sugar (difference - 9.57g)
Which food contains less Sodium?
Walnut
Walnut contains less Sodium (difference - 57mg)
Which food is lower in glycemic index?
Walnut
Walnut is lower in glycemic index (difference - 45)
Which food is lower in Saturated fat?
Tomato paste
Tomato paste is lower in Saturated fat (difference - 6.026g)
Which food is cheaper?
Tomato paste
Tomato paste is cheaper (difference - $5)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
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.
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. Walnut - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170187/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.