Onion vs. Tomato Sauce

Nutrition comparison of Onion and Tomato Sauce


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

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

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

  • Tomato sauce has more riboflavin, niacin and pantothenic acid, however, onion contains more folate.
  • Tomato sauce is a great source of potassium.
Detailed nutritional comparison of onion 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: Onion (Onions, raw) and Tomato Sauce (Tomato products, canned, sauce) . Have a correction or suggestions? Shoot us an email.


Image of Onion src
Image of Tomato Sauce src

Calories and Carbs

calories

Onion and tomato sauce contain similar amounts of calories - onion has 40 calories per 100 grams and tomato sauce has 24 calories.

For macronutrient ratios, onion is lighter in protein, heavier in carbs and lighter in fat compared to tomato sauce per calorie. Onion has a macronutrient ratio of 11:87:3 and for tomato sauce, 17:74:9 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Onion Tomato Sauce
Protein 11% 17%
Carbohydrates 87% 74%
Fat 3% 9%
Alcohol ~ ~

carbohydrates

Onion and tomato sauce contain similar amounts of carbs - onion has 9.3g of total carbs per 100 grams and tomato sauce has 5.3g of carbohydrates.

dietary fiber

Onion and tomato sauce contain similar amounts of dietary fiber - onion has 1.7g of dietary fiber per 100 grams and tomato sauce has 1.5g of dietary fiber.

sugar

Onion and tomato sauce contain similar amounts of sugar - onion has 4.2g of sugar per 100 grams and tomato sauce has 3.6g of sugar.

Protein

protein

Onion and tomato sauce contain similar amounts of protein - onion has 1.1g of protein per 100 grams and tomato sauce has 1.2g of protein.

Fat

saturated fat

Both onion and tomato sauce are low in saturated fat - onion has 0.04g of saturated fat per 100 grams and tomato sauce has 0.04g of saturated fat.

Vitamins

Vitamin C

Onion and tomato sauce contain similar amounts of Vitamin C - onion has 7.4mg of Vitamin C per 100 grams and tomato sauce has 7mg of Vitamin C.

Vitamin A

Tomato sauce has more Vitamin A than onion - tomato sauce has 22ug of Vitamin A per 100 grams and onion does not contain significant amounts.

Vitamin E

Tomato sauce has 71 times more Vitamin E than onion - onion has 0.02mg of Vitamin E per 100 grams and tomato sauce has 1.4mg of Vitamin E.

Vitamin K

Onion and tomato sauce contain similar amounts of Vitamin K - onion has 0.4ug of Vitamin K per 100 grams and tomato sauce has 2.8ug of Vitamin K.

The B Vitamins

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

Onion Tomato Sauce
Thiamin 0.046 MG 0.024 MG
Riboflavin 0.027 MG 0.065 MG
Niacin 0.116 MG 0.991 MG
Pantothenic acid 0.123 MG 0.309 MG
Vitamin B6 0.12 MG 0.098 MG
Folate 19 UG 9 UG

Minerals

calcium

Onion has 64% more calcium than tomato sauce - onion has 23mg of calcium per 100 grams and tomato sauce has 14mg of calcium.

iron

Tomato sauce has 357% more iron than onion - onion has 0.21mg of iron per 100 grams and tomato sauce has 0.96mg of iron.

potassium

Tomato sauce is a great source of potassium and it has 103% more potassium than onion - onion has 146mg of potassium per 100 grams and tomato sauce has 297mg 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,

Onion Tomato Sauce
beta-carotene 1 UG 259 UG
lutein + zeaxanthin 4 UG 24 UG
lycopene ~ 13895 UG

Omega-3 and Omega-6

omega 3s

For omega-3 fatty acids, both onion and tomato sauce contain small amounts of alpha linoleic acid (ALA).

Onion Tomato Sauce
alpha linoleic acid 0.004 G 0.005 G
Total 0.004 G 0.005 G

omega 6s

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

Onion Tomato Sauce
linoleic acid 0.013 G 0.115 G
Total 0.013 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: Onion (Onions, raw) and Tomato Sauce (Tomato products, canned, sauce) .

Onion g

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FAQ

Does onion or tomato sauce contain more calories in 100 grams?
Onion and tomato sauce contain similar amounts of calories - onion has 40 calories in 100g and tomato sauce has 24 calories.

Does onion or tomato sauce have more carbohydrates?
By weight, onion and tomato sauce contain similar amounts of carbs - onion has 9.3g of carbs for 100g and tomato sauce has 5.3g of carbohydrates.