Orange Juice vs. Tomato Sauce
Nutrition comparison of Orange Juice and Tomato Sauce
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
orange juice
versus
tomato sauce
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in orange juice and tomato sauce:
- Orange juice has more thiamin and folate, however, tomato sauce contains more niacin and Vitamin B6.
- Orange juice is an excellent source of Vitamin C.
- Tomato sauce has 58% less sugar than orange juice.
- Tomato sauce has more beta-carotene and lycopene than orange juice, however, orange juice contains more lutein + zeaxanthin than tomato sauce.
- Tomato sauce is a great source of potassium.
USDA sources for nutritional information: Orange Juice (Orange juice, raw (Includes foods for USDA's Food Distribution Program)) and Tomato Sauce (Tomato products, canned, sauce) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Tomato sauce has 47% less calories than orange juice - orange juice has 45 calories per 100 grams and tomato sauce has 24 calories.
For macronutrient ratios, orange juice is lighter in protein, heavier in carbs and lighter in fat compared to tomato sauce per calorie. Orange juice has a macronutrient ratio of 6:90:4 and for tomato sauce, 17:74:9 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Orange Juice | Tomato Sauce | |
|---|---|---|
| Protein | 6% | 17% |
| Carbohydrates | 90% | 74% |
| Fat | 4% | 9% |
| Alcohol | ~ | ~ |
carbohydrates
Orange juice and tomato sauce contain similar amounts of carbs - orange juice has 10.4g of total carbs per 100 grams and tomato sauce has 5.3g of carbohydrates.
dietary fiber
Tomato sauce has 650% more dietary fiber than orange juice - orange juice has 0.2g of dietary fiber per 100 grams and tomato sauce has 1.5g of dietary fiber.
sugar
Tomato sauce has 58% less sugar than orange juice - orange juice has 8.4g of sugar per 100 grams and tomato sauce has 3.6g of sugar.
Protein
protein
Orange juice and tomato sauce contain similar amounts of protein - orange juice has 0.7g of protein per 100 grams and tomato sauce has 1.2g of protein.
Fat
saturated fat
Both orange juice and tomato sauce are low in saturated fat - orange juice has 0.02g of saturated fat per 100 grams and tomato sauce has 0.04g of saturated fat.
Vitamins
Vitamin C
Orange juice is an excellent source of Vitamin C and it has 614% more Vitamin C than tomato sauce - orange juice has 50mg of Vitamin C per 100 grams and tomato sauce has 7mg of Vitamin C.
Vitamin A
Orange juice and tomato sauce contain similar amounts of Vitamin A - orange juice has 10ug of Vitamin A per 100 grams and tomato sauce has 22ug of Vitamin A.
Vitamin E
Orange juice and tomato sauce contain similar amounts of Vitamin E - orange juice has 0.04mg of Vitamin E per 100 grams and tomato sauce has 1.4mg of Vitamin E.
Vitamin K
Orange juice and tomato sauce contain similar amounts of Vitamin K - orange juice has 0.1ug of Vitamin K per 100 grams and tomato sauce has 2.8ug of Vitamin K.
The B Vitamins
Orange juice has more thiamin and folate, however, tomato sauce contains more niacin and Vitamin B6. Both orange juice and tomato sauce contain significant amounts of riboflavin and pantothenic acid.
| Orange Juice | Tomato Sauce | |
|---|---|---|
| Thiamin | 0.09 MG | 0.024 MG |
| Riboflavin | 0.03 MG | 0.065 MG |
| Niacin | 0.4 MG | 0.991 MG |
| Pantothenic acid | 0.19 MG | 0.309 MG |
| Vitamin B6 | 0.04 MG | 0.098 MG |
| Folate | 30 UG | 9 UG |
Minerals
calcium
Orange juice and tomato sauce contain similar amounts of calcium - orange juice has 11mg of calcium per 100 grams and tomato sauce has 14mg of calcium.
iron
Tomato sauce has 380% more iron than orange juice - orange juice has 0.2mg 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 49% more potassium than orange juice - orange juice has 200mg 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, tomato sauce has more beta-carotene and lycopene than orange juice per 100 grams, however, orange juice contains more lutein + zeaxanthin than tomato sauce per 100 grams.
| Orange Juice | Tomato Sauce | |
|---|---|---|
| beta-carotene | 33 UG | 259 UG |
| alpha-carotene | 6 UG | ~ |
| lutein + zeaxanthin | 115 UG | 24 UG |
| lycopene | ~ | 13895 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, orange juice has more alpha linoleic acid (ALA) than tomato sauce per 100 grams.
| Orange Juice | Tomato Sauce | |
|---|---|---|
| alpha linoleic acid | 0.011 G | 0.005 G |
| Total | 0.011 G | 0.005 G |
omega 6s
Comparing omega-6 fatty acids, tomato sauce has more linoleic acid than orange juice per 100 grams.
| Orange Juice | Tomato Sauce | |
|---|---|---|
| linoleic acid | 0.029 G | 0.115 G |
| Total | 0.029 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: Orange Juice (Orange juice, raw (Includes foods for USDA's Food Distribution Program)) and Tomato Sauce (Tomato products, canned, sauce) .
Orange Juice 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 orange juice or tomato sauce contain more calories in 100 grams?Tomato sauce has 50% less calories than orange juice - orange juice has 45 calories in 100g and tomato sauce has 24 calories.
Does orange juice or tomato sauce have more carbohydrates?
By weight, orange juice and tomato sauce contain similar amounts of carbs - orange juice has 10.4g of carbs for 100g and tomato sauce has 5.3g of carbohydrates.