Quinoa vs. Tomato Sauce
Nutrition comparison of Cooked Quinoa 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
quinoa
versus
tomato sauce
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in quinoa and tomato sauce:
- Quinoa has more thiamin and folate, however, tomato sauce contains more niacin and pantothenic acid.
- Quinoa is a great source of dietary fiber.
- Tomato sauce has 75% less carbohydrates than quinoa.
- Tomato sauce has more beta-carotene and lycopene than quinoa, however, quinoa contains more lutein + zeaxanthin than tomato sauce.
- Tomato sauce is a great source of potassium.
USDA sources for nutritional information: Quinoa (Quinoa, cooked) and Tomato Sauce (Tomato products, canned, sauce) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Quinoa is high in calories and tomato sauce has 80% less calories than quinoa - quinoa has 120 calories per 100 grams and tomato sauce has 24 calories.
For macronutrient ratios, quinoa is heavier in fat and similar to tomato sauce for protein and carbs. Quinoa has a macronutrient ratio of 15:71:15 and for tomato sauce, 17:74:9 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Quinoa | Tomato Sauce | |
|---|---|---|
| Protein | 15% | 17% |
| Carbohydrates | 71% | 74% |
| Fat | 15% | 9% |
| Alcohol | ~ | ~ |
carbohydrates
Tomato sauce has 75% less carbohydrates than quinoa - quinoa has 21.3g of total carbs per 100 grams and tomato sauce has 5.3g of carbohydrates.
The carbs in quinoa are made of 83% starch, 13% dietary fiber and 4% sugar, whereas the carbs in tomato sauce comprise of 70% sugar and 30% dietary fiber.
dietary fiber
Quinoa is a great source of dietary fiber and it has 87% more dietary fiber than tomato sauce - quinoa has 2.8g of dietary fiber per 100 grams and tomato sauce has 1.5g of dietary fiber.
sugar
Quinoa and tomato sauce contain similar amounts of sugar - quinoa has 0.87g of sugar per 100 grams and tomato sauce has 3.6g of sugar.
Protein
protein
Quinoa has 267% more protein than tomato sauce - quinoa has 4.4g of protein per 100 grams and tomato sauce has 1.2g of protein.
Fat
saturated fat
Both quinoa and tomato sauce are low in saturated fat - quinoa has 0.23g of saturated fat per 100 grams and tomato sauce has 0.04g of saturated fat.
Vitamins
Vitamin C
Tomato sauce has more Vitamin C than quinoa - tomato sauce has 7mg of Vitamin C per 100 grams and quinoa does not contain significant amounts.
Vitamin A
Tomato sauce has more Vitamin A than quinoa - tomato sauce has 22ug of Vitamin A per 100 grams and quinoa does not contain significant amounts.
Vitamin E
Quinoa and tomato sauce contain similar amounts of Vitamin E - quinoa has 0.63mg of Vitamin E per 100 grams and tomato sauce has 1.4mg of Vitamin E.
Vitamin K
Tomato sauce and quinoa contain similar amounts of Vitamin K - tomato sauce has 2.8ug of Vitamin K per 100 grams and quinoa does not contain significant amounts.
The B Vitamins
Quinoa has more thiamin and folate, however, tomato sauce contains more niacin and pantothenic acid. Both quinoa and tomato sauce contain significant amounts of riboflavin and Vitamin B6.
| Quinoa | Tomato Sauce | |
|---|---|---|
| Thiamin | 0.107 MG | 0.024 MG |
| Riboflavin | 0.11 MG | 0.065 MG |
| Niacin | 0.412 MG | 0.991 MG |
| Pantothenic acid | ~ | 0.309 MG |
| Vitamin B6 | 0.123 MG | 0.098 MG |
| Folate | 42 UG | 9 UG |
Minerals
calcium
Quinoa and tomato sauce contain similar amounts of calcium - quinoa has 17mg of calcium per 100 grams and tomato sauce has 14mg of calcium.
iron
Quinoa has 55% more iron than tomato sauce - quinoa has 1.5mg 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 73% more potassium than quinoa - quinoa has 172mg 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 quinoa per 100 grams, however, quinoa contains more lutein + zeaxanthin than tomato sauce per 100 grams.
| Quinoa | Tomato Sauce | |
|---|---|---|
| beta-carotene | 3 UG | 259 UG |
| lutein + zeaxanthin | 53 UG | 24 UG |
| lycopene | ~ | 13895 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, quinoa has more alpha linoleic acid (ALA) and DHA than tomato sauce per 100 grams.
| Quinoa | Tomato Sauce | |
|---|---|---|
| alpha linoleic acid | 0.085 G | 0.005 G |
| DHA | 0.015 G | ~ |
| Total | 0.1 G | 0.005 G |
omega 6s
Comparing omega-6 fatty acids, quinoa has more linoleic acid than tomato sauce per 100 grams.
| Quinoa | Tomato Sauce | |
|---|---|---|
| linoleic acid | 0.974 G | 0.115 G |
| other omega 6 | 0.003 G | ~ |
| Total | 0.977 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: Quinoa (Quinoa, cooked) and Tomato Sauce (Tomato products, canned, sauce) .
Cooked Quinoa 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 quinoa or tomato sauce contain more calories in 100 grams?Quinoa is high in calories and tomato sauce has 80% less calories than quinoa - quinoa has 120 calories in 100g and tomato sauce has 24 calories.
Does quinoa or tomato sauce have more carbohydrates?
By weight, tomato sauce has 80% fewer carbohydrates than quinoa - quinoa has 21.3g of carbs for 100g and tomato sauce has 5.3g of carbohydrates. the carbs in quinoa are made of 80% starch, 10% dietary fiber and 0% sugar, whereas the carbs in tomato sauce comprise of 70% sugar and 30% dietary fiber.