Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
applesauce
versus
tomato sauce
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in applesauce and tomato sauce:
Tomato sauce and applesauce contain similar amounts of calories - tomato sauce has 24 calories per 100 grams and applesauce has 42 calories.
For macronutrient ratios, applesauce is lighter in protein, much heavier in carbs and lighter in fat compared to tomato sauce per calorie. Applesauce has a macronutrient ratio of 1:97:2 and for tomato sauce, 17:74:9 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Applesauce | Tomato Sauce | |
|---|---|---|
| Protein | 1% | 17% |
| Carbohydrates | 97% | 74% |
| Fat | 2% | 9% |
| Alcohol | ~ | ~ |
Tomato sauce and applesauce contain similar amounts of carbs - tomato sauce has 5.3g of total carbs per 100 grams and applesauce has 11.3g of carbohydrates.
The carbs in tomato sauce are made of 70% sugar and 30% dietary fiber, whereas the carbs in applesauce comprise of 90% sugar and 10% dietary fiber.
Tomato sauce and applesauce contain similar amounts of dietary fiber - tomato sauce has 1.5g of dietary fiber per 100 grams and applesauce has 1.1g of dietary fiber.
Tomato sauce has 62% less sugar than applesauce - tomato sauce has 3.6g of sugar per 100 grams and applesauce has 9.4g of sugar.
Tomato sauce and applesauce contain similar amounts of protein - tomato sauce has 1.2g of protein per 100 grams and applesauce has 0.17g of protein.
Both tomato sauce and applesauce are low in saturated fat - tomato sauce has 0.04g of saturated fat per 100 grams and applesauce has 0.01g of saturated fat.
Tomato sauce has 600% more Vitamin C than applesauce - tomato sauce has 7mg of Vitamin C per 100 grams and applesauce has 1mg of Vitamin C.
Tomato sauce has 21 times more Vitamin A than applesauce - tomato sauce has 22ug of Vitamin A per 100 grams and applesauce has 1ug of Vitamin A.
Tomato sauce and applesauce contain similar amounts of Vitamin E - tomato sauce has 1.4mg of Vitamin E per 100 grams and applesauce has 0.16mg of Vitamin E.
Tomato sauce and applesauce contain similar amounts of Vitamin K - tomato sauce has 2.8ug of Vitamin K per 100 grams and applesauce has 0.5ug of Vitamin K.
Tomato sauce has more niacin, pantothenic acid and Vitamin B6. Both applesauce and tomato sauce contain significant amounts of thiamin, riboflavin and folate.
| Applesauce | Tomato Sauce | |
|---|---|---|
| Thiamin | 0.026 MG | 0.024 MG |
| Riboflavin | 0.03 MG | 0.065 MG |
| Niacin | 0.084 MG | 0.991 MG |
| Pantothenic acid | 0.041 MG | 0.309 MG |
| Vitamin B6 | 0.027 MG | 0.098 MG |
| Folate | 3 UG | 9 UG |
Tomato sauce has 250% more calcium than applesauce - tomato sauce has 14mg of calcium per 100 grams and applesauce has 4mg of calcium.
Tomato sauce has 317% more iron than applesauce - tomato sauce has 0.96mg of iron per 100 grams and applesauce has 0.23mg of iron.
Tomato sauce is a great source of potassium and it has 301% more potassium than applesauce - tomato sauce has 297mg of potassium per 100 grams and applesauce has 74mg of potassium.
Carotenoids are micronutrients commonly found in plants and some animal products. An example is beta-carotene, the notable carotenoid which is a popular source of Vitamin A.[4][5]
For specific types of carotenoids, both applesauce and tomato sauce contain significant amounts of lutein + zeaxanthin.
| Applesauce | Tomato Sauce | |
|---|---|---|
| beta-carotene | 13 UG | 259 UG |
| lutein + zeaxanthin | 18 UG | 24 UG |
| lycopene | ~ | 13895 UG |
For omega-3 fatty acids, both applesauce and tomato sauce contain small amounts of alpha linoleic acid (ALA).
| Applesauce | Tomato Sauce | |
|---|---|---|
| alpha linoleic acid | 0.003 G | 0.005 G |
| Total | 0.003 G | 0.005 G |
Comparing omega-6 fatty acids, tomato sauce has more linoleic acid than applesauce per 100 grams.
| Applesauce | Tomato Sauce | |
|---|---|---|
| linoleic acid | 0.012 G | 0.115 G |
| Total | 0.012 G | 0.115 G |
The comparison below is by common portions, e.g. cups, packages. You can also see a more concrete comparison by weight at equal weight (by grams) comparison.
Note: The specific food items compared are: Applesauce (Applesauce, canned, unsweetened, without added ascorbic acid (Includes foods for USDA's Food Distribution Program)) and Tomato Sauce (Tomato products, canned, sauce) .
Applesauce g
()
|
Daily Values (%) |
Tomato Sauce g
()
|
|||||
|---|---|---|---|---|---|---|---|
| KCAL % |
|
5% | calories | 5% |
|
KCAL % | |
| G % |
|
5% | carbohydrates | 5% |
|
G % | |
| G % |
|
5% | dietary fiber | 5% |
|
G % | |
| G | 5% | sugar | 5% | G | |||
| G % |
|
5% | total fat | 5% |
|
G % | |
| G % |
|
5% | saturated fat | 5% |
|
G % | |
| G | 5% | monounsaturated fat | 5% | G | |||
| G | 5% | polyunsaturated fat | 5% | G | |||
| G | 5% | trans fat | 5% | G | |||
| MG | 5% | cholesterol | 5% | MG | |||
| MG % |
|
5% | sodium | 5% |
|
MG % | |
| 5% | Vitamins and Minerals | 5% | |||||
| UG % |
|
5% | Vitamin A | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin C | 5% |
|
MG % | |
| IU % |
|
5% | Vitamin D | 5% |
|
IU % | |
| MG % |
|
5% | calcium | 5% |
|
MG % | |
| MG % |
|
5% | iron | 5% |
|
MG % | |
| MG % |
|
5% | magnesium | 5% |
|
MG % | |
| MG % |
|
5% | potassium | 5% |
|
MG % | |
| MG % |
|
5% | thiamin (Vit B1) | 5% |
|
MG % | |
| MG % |
|
5% | riboflavin (Vit B2) | 5% |
|
MG % | |
| MG % |
|
5% | niacin (Vit B3) | 5% |
|
MG % | |
| MG % |
|
5% | Vitamin B6 | 5% |
|
MG % | |
| MG % |
|
5% | pantothenic acid (Vit B5) | 5% |
|
MG % | |
| UG % |
|
5% | folate (Vit B9) | 5% |
|
UG % | |
| UG % |
|
5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin E | 5% |
|
MG % | |
| UG % |
|
5% | Vitamin K | 5% |
|
UG % | |
| G % |
|
5% | protein | 5% |
|
G % | |
| UG % |
|
5% | biotin (Vit B7) | 5% |
|
UG % | |
| MG % |
|
5% | choline | 5% |
|
MG % | |
| MG % |
|
5% | chlorine | 5% |
|
MG % | |
| UG % |
|
5% | chromium | 5% |
|
UG % | |
| MG % |
|
5% | copper | 5% |
|
MG % | |
| UG % |
|
5% | fluoride | 5% |
|
UG % | |
| UG % |
|
5% | iodine | 5% |
|
UG % | |
| MG % |
|
5% | manganese | 5% |
|
MG % | |
| UG % |
|
5% | molybdenum | 5% |
|
UG % | |
| MG % |
|
5% | phosphorus | 5% |
|
MG % | |
| UG % |
|
5% | selenium | 5% |
|
UG % | |
| MG % |
|
5% | zinc | 5% |
|
MG % | |
| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | G | |||