Comparing Nutrients in 100 calories Swiss ChardVS Tomato Paste
Weight per 100 calories
Swiss Chard
526g
Tomato Paste
122g
Canned Tomato Paste has 4.3 times more energy per unit of mass than Raw Swiss Chard, which is average in comparison to other foods. Swiss Chard having very low energy density.
Discover which food has more nutrients per 100 calories - Swiss Chard or Tomato Paste?
Swiss Chard VS Tomato Paste Nutrients Per 100 Kcal
Discover which food has more nutrients per 100 calories - Swiss Chard or Tomato Paste?
Lets compare vitamin content per 100 calories of Swiss Chard vs Tomato Paste:
100 calories of Swiss Chard have 17.4 times more Vitamin A, 2.9 times more Vitamin B1, 2.5 times more Vitamin B2, 5.2 times more Vitamin B5, 2 times more Vitamin B6, 5 times more Vitamin B9, 5.9 times more Vitamin C, 1.9 times more Vitamin E and 314.2 times more Vitamin K than Tomato Paste.
While 100 kcal of Canned Tomato Paste contain 1.8 times more Vitamin B3 than Raw Swiss Chard.
Both Raw Swiss Chard as well as Canned Tomato Paste have insufficient amounts of Vitamin B12 and Vitamin D in 100 calories.
Comparing minerals per 100 calories for Swiss Chard vs Tomato Paste:
100 calories of Swiss Chard have 6.1 times more Calcium, 2.1 times more Copper, 2.6 times more Iron, 8.3 times more Magnesium, 5.2 times more Manganese, 2.4 times more Phosphorus, 1.6 times more Potassium, 15.6 times more Sodium, 2.5 times more Zinc and 5.4 times more Water than Tomato Paste.
While 100 kcal of Canned Tomato Paste contain 1.4 times more Selenium than Raw Swiss Chard.
Comparison of macro-nutrients per 100 calories:
100 calories of Swiss Chard have 4.3 times more Omega 3, 1.7 times more Fiber and 1.8 times more Protein than Tomato Paste.
While 100 kcal of Canned Tomato Paste contain 2.6 times more Sugars than Raw Swiss Chard.
Both Swiss Chard and Tomato Paste offer comparable quantities of Energy and Carbohydrate per 100 calories.
100 calories of Tomato Paste provide inadequate amounts of Omega 3
Both Raw Swiss Chard as well as Canned Tomato Paste provide inadequate amounts of Omega 6 in 100 calories.