Boiled Egg vs. Tomato Sauce
Nutrition comparison of Cooked Boiled 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
cooked
boiled egg
versus
tomato sauce
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in boiled egg and tomato sauce:
- Boiled egg has more thiamin, riboflavin, pantothenic acid, folate and Vitamin B12, however, tomato sauce contains more niacin.
- Boiled egg is a great source of Vitamin A, Vitamin D and calcium.
- Boiled egg is an excellent source of protein.
- Tomato sauce has 78.6 times less saturated fat than boiled egg.
- Tomato sauce has more beta-carotene and lycopene than boiled egg, however, boiled egg contains more lutein + zeaxanthin than tomato sauce.
- Tomato sauce has signficantly more dietary fiber than boiled egg.
- Tomato sauce is a great source of potassium.
USDA sources for nutritional information: Boiled Egg (Egg, whole, cooked, hard-boiled) and Tomato Sauce (Tomato products, canned, sauce) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Boiled egg is high in calories and tomato sauce has 85% less calories than boiled egg - tomato sauce has 24 calories per 100 grams and boiled egg has 155 calories.
For macronutrient ratios, boiled egg is heavier in protein, much lighter in carbs and much heavier in fat compared to tomato sauce per calorie. Boiled egg has a macronutrient ratio of 34:3:64 and for tomato sauce, 17:74:9 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Boiled Egg | Tomato Sauce | |
|---|---|---|
| Protein | 34% | 17% |
| Carbohydrates | 3% | 74% |
| Fat | 64% | 9% |
| Alcohol | ~ | ~ |
carbohydrates
Tomato sauce and boiled egg contain similar amounts of carbs - tomato sauce has 5.3g of total carbs per 100 grams and boiled egg has 1.1g of carbohydrates.
The carbs in tomato sauce are made of 70% sugar and 30% dietary fiber, whereas the carbs in boiled egg comprise of 100% sugar.
dietary fiber
Tomato sauce has signficantly more dietary fiber than boiled egg - tomato sauce has 1.5g of dietary fiber per 100 grams and boiled egg does not contain significant amounts.
sugar
Tomato sauce and boiled egg contain similar amounts of sugar - tomato sauce has 3.6g of sugar per 100 grams and boiled egg has 1.1g of sugar.
Protein
protein
Boiled egg is an excellent source of protein and it has 948% more protein than tomato sauce - tomato sauce has 1.2g of protein per 100 grams and boiled egg has 12.6g of protein.
Fat
saturated fat
Tomato sauce has 78.6 times less saturated fat than boiled egg - tomato sauce has 0.04g of saturated fat per 100 grams and boiled egg has 3.3g of saturated fat.
cholesterol
Boiled egg is high in cholesterol and tomato sauce has less cholesterol than boiled egg - boiled egg has 373mg of cholesterol per 100 grams and tomato sauce does not contain significant amounts.
Vitamins
Vitamin C
Tomato sauce has more Vitamin C than boiled egg - tomato sauce has 7mg of Vitamin C per 100 grams and boiled egg does not contain significant amounts.
Vitamin A
Boiled egg is a great source of Vitamin A and it has 577% more Vitamin A than tomato sauce - tomato sauce has 22ug of Vitamin A per 100 grams and boiled egg has 149ug of Vitamin A.
Vitamin D
Boiled egg is a great source of Vitamin D and it has more Vitamin D than tomato sauce - boiled egg has 87iu of Vitamin D per 100 grams and tomato sauce does not contain significant amounts.
Vitamin E
Tomato sauce and boiled egg contain similar amounts of Vitamin E - tomato sauce has 1.4mg of Vitamin E per 100 grams and boiled egg has 1mg of Vitamin E.
Vitamin K
Tomato sauce and boiled egg contain similar amounts of Vitamin K - tomato sauce has 2.8ug of Vitamin K per 100 grams and boiled egg has 0.3ug of Vitamin K.
The B Vitamins
Boiled egg has more thiamin, riboflavin, pantothenic acid, folate and Vitamin B12, however, tomato sauce contains more niacin. Both boiled egg and tomato sauce contain significant amounts of Vitamin B6.
| Boiled Egg | Tomato Sauce | |
|---|---|---|
| Thiamin | 0.066 MG | 0.024 MG |
| Riboflavin | 0.513 MG | 0.065 MG |
| Niacin | 0.064 MG | 0.991 MG |
| Pantothenic acid | 1.398 MG | 0.309 MG |
| Vitamin B6 | 0.121 MG | 0.098 MG |
| Folate | 44 UG | 9 UG |
| Vitamin B12 | 1.11 UG | ~ |
Minerals
calcium
Boiled egg is a great source of calcium and it has 257% more calcium than tomato sauce - tomato sauce has 14mg of calcium per 100 grams and boiled egg has 50mg of calcium.
iron
Tomato sauce and boiled egg contain similar amounts of iron - tomato sauce has 0.96mg of iron per 100 grams and boiled egg has 1.2mg of iron.
potassium
Tomato sauce is a great source of potassium and it has 136% more potassium than boiled egg - tomato sauce has 297mg of potassium per 100 grams and boiled egg has 126mg 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 boiled egg per 100 grams, however, boiled egg contains more lutein + zeaxanthin than tomato sauce per 100 grams.
| Boiled Egg | Tomato Sauce | |
|---|---|---|
| beta-carotene | 11 UG | 259 UG |
| lutein + zeaxanthin | 353 UG | 24 UG |
| lycopene | ~ | 13895 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, boiled egg has more alpha linoleic acid (ALA) and DHA than tomato sauce per 100 grams.
| Boiled Egg | Tomato Sauce | |
|---|---|---|
| alpha linoleic acid | 0.035 G | 0.005 G |
| DHA | 0.038 G | ~ |
| EPA | 0.005 G | ~ |
| Total | 0.078 G | 0.005 G |
omega 6s
Comparing omega-6 fatty acids, boiled egg has more linoleic acid than tomato sauce per 100 grams.
| Boiled Egg | Tomato Sauce | |
|---|---|---|
| linoleic acid | 1.188 G | 0.115 G |
| other omega 6 | 0.149 G | ~ |
| Total | 1.337 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: Boiled Egg (Egg, whole, cooked, hard-boiled) and Tomato Sauce (Tomato products, canned, sauce) .
Cooked Boiled Egg 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 boiled egg contain more calories in 100 grams?Boiled egg is high in calories and tomato sauce has 90% less calories than boiled egg - tomato sauce has 24 calories in 100g and boiled egg has 155 calories.
Is tomato sauce or boiled egg better for protein?
Boiled 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 boiled egg has 12.6g of protein.
Does tomato sauce or boiled egg have more carbohydrates?
By weight, tomato sauce and boiled egg contain similar amounts of carbs - tomato sauce has 5.3g of carbs for 100g and boiled egg has 1.1g of carbohydrates. the carbs in tomato sauce are made of 70% sugar and 30% dietary fiber, whereas the carbs in boiled egg comprise of 100% sugar.