Fries vs. Tomato Sauce
Nutrition comparison of Fries and Tomato Sauce
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
fries
versus
tomato sauce
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in fries and tomato sauce:
- Both tomato sauce and fries are high in potassium.
- Fry has more thiamin, niacin, Vitamin B6 and folate.
- Fry is an excellent source of dietary fiber.
- Tomato sauce has 55.9 times less saturated fat than fry.
USDA sources for nutritional information: Fries (Fast foods, potato, french fried in vegetable oil) and Tomato Sauce (Tomato products, canned, sauce) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Fry is high in calories and tomato sauce has 92% less calories than fry - tomato sauce has 24 calories per 100 grams and fry has 312 calories.
For macronutrient ratios, fries is lighter in protein, much lighter in carbs and much heavier in fat compared to tomato sauce per calorie. Fries has a macronutrient ratio of 4:53:43 and for tomato sauce, 17:74:9 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Fries | Tomato Sauce | |
|---|---|---|
| Protein | 4% | 17% |
| Carbohydrates | 53% | 74% |
| Fat | 43% | 9% |
| Alcohol | ~ | ~ |
carbohydrates
Fry is high in carbohydrates and tomato sauce has 87% less carbohydrates than fry - tomato sauce has 5.3g of total carbs per 100 grams and fry has 41.4g of carbohydrates.
dietary fiber
Fry is an excellent source of dietary fiber and it has 153% more dietary fiber than tomato sauce - tomato sauce has 1.5g of dietary fiber per 100 grams and fry has 3.8g of dietary fiber.
sugar
Tomato sauce and fries contain similar amounts of sugar - tomato sauce has 3.6g of sugar per 100 grams and fry has 0.3g of sugar.
Protein
protein
Fry has 186% more protein than tomato sauce - tomato sauce has 1.2g of protein per 100 grams and fry has 3.4g of protein.
Fat
saturated fat
Tomato sauce has 55.9 times less saturated fat than fry - tomato sauce has 0.04g of saturated fat per 100 grams and fry has 2.3g of saturated fat.
trans fat
Both fries and tomato sauce are low in trans fat - fry has 0.06g of trans fat per 100 grams and tomato sauce does not contain significant amounts.
Vitamins
Vitamin C
Tomato sauce and fries contain similar amounts of Vitamin C - tomato sauce has 7mg of Vitamin C per 100 grams and fry has 4.7mg of Vitamin C.
Vitamin A
Tomato sauce has more Vitamin A than fry - tomato sauce has 22ug of Vitamin A per 100 grams and fry does not contain significant amounts.
Vitamin E
Tomato sauce and fries contain similar amounts of Vitamin E - tomato sauce has 1.4mg of Vitamin E per 100 grams and fry has 1.7mg of Vitamin E.
Vitamin K
Tomato sauce and fries contain similar amounts of Vitamin K - tomato sauce has 2.8ug of Vitamin K per 100 grams and fry has 11.2ug of Vitamin K.
The B Vitamins
Fry has more thiamin, niacin, Vitamin B6 and folate. Both fries and tomato sauce contain significant amounts of riboflavin and pantothenic acid.
| Fries | Tomato Sauce | |
|---|---|---|
| Thiamin | 0.17 MG | 0.024 MG |
| Riboflavin | 0.039 MG | 0.065 MG |
| Niacin | 3.004 MG | 0.991 MG |
| Pantothenic acid | 0.58 MG | 0.309 MG |
| Vitamin B6 | 0.372 MG | 0.098 MG |
| Folate | 30 UG | 9 UG |
Minerals
calcium
Tomato sauce and fries contain similar amounts of calcium - tomato sauce has 14mg of calcium per 100 grams and fry has 18mg of calcium.
iron
Tomato sauce and fries contain similar amounts of iron - tomato sauce has 0.96mg of iron per 100 grams and fry has 0.81mg of iron.
potassium
Both tomato sauce and fries are high in potassium. Fry has 95% more potassium than tomato sauce - tomato sauce has 297mg of potassium per 100 grams and fry has 579mg 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 fries and tomato sauce contain significant amounts of lutein + zeaxanthin.
| Fries | Tomato Sauce | |
|---|---|---|
| lutein + zeaxanthin | 27 UG | 24 UG |
| beta-carotene | ~ | 259 UG |
| lycopene | ~ | 13895 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, fry has more alpha linoleic acid (ALA) than tomato sauce per 100 grams.
| Fries | Tomato Sauce | |
|---|---|---|
| alpha linoleic acid | 0.436 G | 0.005 G |
| Total | 0.436 G | 0.005 G |
omega 6s
Comparing omega-6 fatty acids, fry has more linoleic acid than tomato sauce per 100 grams.
| Fries | Tomato Sauce | |
|---|---|---|
| other omega 6 | 0.029 G | ~ |
| linoleic acid | 4.948 G | 0.115 G |
| Total | 4.977 G | 0.115 G |
Customize your serving size
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: Fries (Fast foods, potato, french fried in vegetable oil) and Tomato Sauce (Tomato products, canned, sauce) .
Fries 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 | |||
FAQ
Does tomato sauce or fries contain more calories in 100 grams?Fry is high in calories and tomato sauce has 90% less calories than fry - tomato sauce has 24 calories in 100g and fry has 312 calories.
Does tomato sauce or fries have more carbohydrates?
By weight, fry is high in carbohydrates and tomato sauce has 90% fewer carbohydrates than fry - tomato sauce has 5.3g of carbs for 100g and fry has 41.4g of carbohydrates.
Does tomato sauce or fries contain more potassium?
Both tomato sauce and fries are high in potassium. Fry has 100% more potassium than tomato sauce - tomato sauce has 297mg of potassium in 100 grams and fry has 579mg of potassium.