Egg vs. Tomato Sauce

Nutrition comparison of Egg and Tomato Sauce


Ever wonder how your favorite foods stack up against each other in terms of nutrition?

We compared the nutritional contents of egg versus tomato sauce (100g each) below using 2020 USDA and NIH data[1].

For a quick recap of significant nutrients and differences in egg and tomato sauce:

  • Egg has more lutein + zeaxanthin than tomato sauce, however, tomato sauce contains more beta-carotene and lycopene than egg.
  • Egg has more riboflavin, pantothenic acid, folate and Vitamin B12, however, tomato sauce contains more niacin.
  • Egg is a great source of Vitamin D and calcium.
  • Egg is an excellent source of Vitamin A and protein.
  • Tomato sauce has 75.2 times less saturated fat than egg.
  • Tomato sauce has signficantly more dietary fiber than egg.
  • Tomato sauce is a great source of potassium.
Detailed nutritional comparison of egg 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: Egg (Egg, whole, raw, fresh) and Tomato Sauce (Tomato products, canned, sauce) . Have a correction or suggestions? Shoot us an email.


Image of Egg src
Image of Tomato Sauce src

Calories and Carbs

calories

Egg is high in calories and tomato sauce has 83% less calories than egg - tomato sauce has 24 calories per 100 grams and egg has 143 calories.

For macronutrient ratios, egg is heavier in protein, much lighter in carbs and much heavier in fat compared to tomato sauce per calorie. Egg has a macronutrient ratio of 36:2:62 and for tomato sauce, 17:74:9 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Egg Tomato Sauce
Protein 36% 17%
Carbohydrates 2% 74%
Fat 62% 9%
Alcohol ~ ~

carbohydrates

Tomato sauce and egg contain similar amounts of carbs - tomato sauce has 5.3g of total carbs per 100 grams and egg has 0.72g of carbohydrates.

The carbs in tomato sauce are made of 70% sugar and 30% dietary fiber, whereas the carbs in egg comprise of 100% sugar.

dietary fiber

Tomato sauce has signficantly more dietary fiber than egg - tomato sauce has 1.5g of dietary fiber per 100 grams and egg does not contain significant amounts.

sugar

Tomato sauce and egg contain similar amounts of sugar - tomato sauce has 3.6g of sugar per 100 grams and egg has 0.37g of sugar.

Protein

protein

Egg is an excellent source of protein and it has 947% more protein than tomato sauce - tomato sauce has 1.2g of protein per 100 grams and egg has 12.6g of protein.

Fat

saturated fat

Tomato sauce has 75.2 times less saturated fat than egg - tomato sauce has 0.04g of saturated fat per 100 grams and egg has 3.1g of saturated fat.

trans fat

Both egg and tomato sauce are low in trans fat - egg has 0.04g of trans fat per 100 grams and tomato sauce does not contain significant amounts.

cholesterol

Egg is high in cholesterol and tomato sauce has less cholesterol than egg - egg has 372mg of cholesterol per 100 grams and tomato sauce does not contain significant amounts.

Vitamins

Vitamin C

Tomato sauce has more Vitamin C than egg - tomato sauce has 7mg of Vitamin C per 100 grams and egg does not contain significant amounts.

Vitamin A

Egg is an excellent source of Vitamin A and it has 627% more Vitamin A than tomato sauce - tomato sauce has 22ug of Vitamin A per 100 grams and egg has 160ug of Vitamin A.

Vitamin D

Egg is a great source of Vitamin D and it has more Vitamin D than tomato sauce - egg has 82iu of Vitamin D per 100 grams and tomato sauce does not contain significant amounts.

Vitamin E

Tomato sauce and egg contain similar amounts of Vitamin E - tomato sauce has 1.4mg of Vitamin E per 100 grams and egg has 1.1mg of Vitamin E.

Vitamin K

Tomato sauce and egg contain similar amounts of Vitamin K - tomato sauce has 2.8ug of Vitamin K per 100 grams and egg has 0.3ug of Vitamin K.

The B Vitamins

Egg has more riboflavin, pantothenic acid, folate and Vitamin B12, however, tomato sauce contains more niacin. Both egg and tomato sauce contain significant amounts of thiamin and Vitamin B6.

Egg Tomato Sauce
Thiamin 0.04 MG 0.024 MG
Riboflavin 0.457 MG 0.065 MG
Niacin 0.075 MG 0.991 MG
Pantothenic acid 1.533 MG 0.309 MG
Vitamin B6 0.17 MG 0.098 MG
Folate 47 UG 9 UG
Vitamin B12 0.89 UG ~

Minerals

calcium

Egg is a great source of calcium and it has 300% more calcium than tomato sauce - tomato sauce has 14mg of calcium per 100 grams and egg has 56mg of calcium.

iron

Egg has 82% more iron than tomato sauce - tomato sauce has 0.96mg of iron per 100 grams and egg has 1.8mg of iron.

potassium

Tomato sauce is a great source of potassium and it has 115% more potassium than egg - tomato sauce has 297mg of potassium per 100 grams and egg has 138mg 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, egg has more lutein + zeaxanthin than tomato sauce per 100 grams, however, tomato sauce contains more beta-carotene and lycopene than egg per 100 grams.

Egg Tomato Sauce
lutein + zeaxanthin 503 UG 24 UG
beta-carotene ~ 259 UG
lycopene ~ 13895 UG

Omega-3 and Omega-6

omega 3s

For omega-3 fatty acids, egg has more alpha linoleic acid (ALA) and DHA than tomato sauce per 100 grams.

Egg Tomato Sauce
alpha linoleic acid 0.048 G 0.005 G
DHA 0.058 G ~
DPA 0.007 G ~
Total 0.113 G 0.005 G

omega 6s

Comparing omega-6 fatty acids, egg has more linoleic acid than tomato sauce per 100 grams.

Egg Tomato Sauce
other omega 6 0.022 G ~
linoleic acid 1.555 G 0.115 G
Total 1.577 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 Egg or Tomato Sauce .

Note: The specific food items compared are: Egg (Egg, whole, raw, fresh) and Tomato Sauce (Tomato products, canned, sauce) .

Egg g

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FAQ

Does tomato sauce or egg contain more calories in 100 grams?
Egg is high in calories and tomato sauce has 80% less calories than egg - tomato sauce has 24 calories in 100g and egg has 143 calories.

Is tomato sauce or egg better for protein?
Egg is a fantastic source of protein and it has 950% more protein than tomato sauce - tomato sauce has 1.2g of protein per 100 grams and egg has 12.6g of protein.

Does tomato sauce or egg have more carbohydrates?
By weight, tomato sauce and egg contain similar amounts of carbs - tomato sauce has 5.3g of carbs for 100g and egg has 0.72g of carbohydrates. the carbs in tomato sauce are made of 70% sugar and 30% dietary fiber, whereas the carbs in egg comprise of 100% sugar.