Avocado vs. Tomato Sauce

Nutrition comparison of Avocado and Tomato Sauce


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

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

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

  • Both tomato sauce and avocado are high in potassium.
  • Avocado has more thiamin, riboflavin, pantothenic acid, Vitamin B6 and folate.
  • Avocado is an excellent source of dietary fiber.
  • Tomato sauce has 50.8 times less saturated fat than avocado.
  • Tomato sauce has more beta-carotene and lycopene than avocado, however, avocado contains more alpha-carotene and lutein + zeaxanthin than tomato sauce.
Detailed nutritional comparison of avocado 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: Avocado (Avocados, raw, California) and Tomato Sauce (Tomato products, canned, sauce) . Have a correction or suggestions? Shoot us an email.


Image of Avocado src
Image of Tomato Sauce src

Calories and Carbs

calories

Avocado is high in calories and tomato sauce has 86% less calories than avocado - tomato sauce has 24 calories per 100 grams and avocado has 167 calories.

For macronutrient ratios, avocado is lighter in protein, much lighter in carbs and much heavier in fat compared to tomato sauce per calorie. Avocado has a macronutrient ratio of 4:19:77 and for tomato sauce, 17:74:9 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Avocado Tomato Sauce
Protein 4% 17%
Carbohydrates 19% 74%
Fat 77% 9%
Alcohol ~ ~

carbohydrates

Tomato sauce and avocado contain similar amounts carbs - tomato sauce has 5.3g of total carbs per 100 grams and avocado has 8.6g of carbohydrates.

dietary fiber

Avocado is an excellent source of dietary fiber and it has 353% more dietary fiber than tomato sauce - tomato sauce has 1.5g of dietary fiber per 100 grams and avocado has 6.8g of dietary fiber.

sugar

Tomato sauce and avocado contain similar amounts of sugar - tomato sauce has 3.6g of sugar per 100 grams and avocado has 0.3g of sugar.



Protein

protein

Tomato sauce and avocado contain similar amounts of protein - tomato sauce has 1.2g of protein per 100 grams and avocado has 2g of protein.

Fat

saturated fat

Tomato sauce has 50.8 times less saturated fat than avocado - tomato sauce has 0.04g of saturated fat per 100 grams and avocado has 2.1g of saturated fat.

Vitamins

Vitamin C

Tomato sauce and avocado contain similar amounts of Vitamin C - tomato sauce has 7mg of Vitamin C per 100 grams and avocado has 8.8mg of Vitamin C.

Vitamin A

Tomato sauce and avocado contain similar amounts of Vitamin A - tomato sauce has 22ug of Vitamin A per 100 grams and avocado has 7ug of Vitamin A.

Vitamin E

Tomato sauce and avocado contain similar amounts of Vitamin E - tomato sauce has 1.4mg of Vitamin E per 100 grams and avocado has 2mg of Vitamin E.

Vitamin K

Tomato sauce and avocado contain similar amounts of Vitamin K - tomato sauce has 2.8ug of Vitamin K per 100 grams and avocado has 21ug of Vitamin K.

The B Vitamins

Avocado has more thiamin, riboflavin, pantothenic acid, Vitamin B6 and folate. Both avocado and tomato sauce contain significant amounts of niacin.

Avocado Tomato Sauce
Thiamin 0.075 MG 0.024 MG
Riboflavin 0.143 MG 0.065 MG
Niacin 1.912 MG 0.991 MG
Pantothenic acid 1.463 MG 0.309 MG
Vitamin B6 0.287 MG 0.098 MG
Folate 89 UG 9 UG

Minerals

calcium

Tomato sauce and avocado contain similar amounts of calcium - tomato sauce has 14mg of calcium per 100 grams and avocado has 13mg of calcium.

iron

Tomato sauce and avocado contain similar amounts of iron - tomato sauce has 0.96mg of iron per 100 grams and avocado has 0.61mg of iron.

potassium

Both tomato sauce and avocado are high in potassium. Avocado has 71% more potassium than tomato sauce - tomato sauce has 297mg of potassium per 100 grams and avocado has 507mg 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, tomato sauce has more beta-carotene and lycopene than avocado per 100 grams, however, avocado contains more alpha-carotene and lutein + zeaxanthin than tomato sauce per 100 grams.

Avocado Tomato Sauce
beta-carotene 63 UG 259 UG
alpha-carotene 24 UG ~
lutein + zeaxanthin 271 UG 24 UG
lycopene ~ 13895 UG

Omega-3 and Omega-6

omega 3s

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

Avocado Tomato Sauce
alpha linoleic acid 0.125 G 0.005 G
Total 0.125 G 0.005 G

omega 6s

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

Avocado Tomato Sauce
linoleic acid 1.674 G 0.115 G
other omega 6 0.015 G ~
Total 1.689 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: Avocado (Avocados, raw, California) and Tomato Sauce (Tomato products, canned, sauce) .

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