Applesauce vs. Tomato Sauce

Nutrition comparison of Applesauce and Tomato Sauce


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 has 62% less sugar than applesauce.
  • Tomato sauce has more niacin, pantothenic acid and Vitamin B6.
  • Tomato sauce is a great source of potassium.
Detailed nutritional comparison of applesauce and tomato sauce is analyzed below. You can also visualize the nutritional comparison for a custom portion or serving size and see how the nutrition compares.

USDA sources for nutritional information: Applesauce (Applesauce, canned, unsweetened, without added ascorbic acid (Includes foods for USDA's Food Distribution Program)) and Tomato Sauce (Tomato products, canned, sauce) . Have a correction or suggestions? Shoot us an email.


Calories and Carbs

calories

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 2:96:2 and for tomato sauce, 17:74:9 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Applesauce Tomato Sauce
Protein 2% 17%
Carbohydrates 96% 74%
Fat 2% 9%
Alcohol ~ ~

carbohydrates

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.

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.

sugar

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.

Protein

protein

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.

Fat

saturated fat

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.

Vitamins

Vitamin C

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.

Vitamin A

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.

Vitamin E

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.

Vitamin K

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.

The B Vitamins

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

Minerals

calcium

Tomato sauce has 250% more calcium than applesauce - tomato sauce has 14mg of calcium per 100 grams and applesauce has 4mg of calcium.

iron

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.

potassium

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.

Antioxidants and Phytonutrients

carotenoids

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

Omega-3 and Omega-6

omega 3s

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

omega 6s

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



Customize your serving size


The comparison below is by weight, but sometimes 100g isn't that intuitive of a measurement for food. View a custom portion comparison (e.g. cups, oz, package).

You can try adding or subtracting the amount of either Applesauce or Tomato Sauce .

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) .

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FAQ

Does tomato sauce or applesauce contain more calories in 100 grams?
Tomato sauce and applesauce contain similar amounts of calories - tomato sauce has 24 calories in 100g and applesauce has 42 calories.

Does tomato sauce or applesauce have more carbohydrates?
By weight, tomato sauce and applesauce contain similar amounts of carbs - tomato sauce has 5.3g of carbs for 100g 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.